Nygren - 30-Minute Yoga

SAMASTITIHI

You must try to imitate this position in all the yoga poses you do, regardless of whether you are extending your arms or your legs, or bending forward or backward. Strive to have contact with the center of your body, and to achieve balance between it and your breathing.

1. Stand with your feet together, let your big toes touch one another, and leave possibly a few inches between the heels. Here your body is in balance. Feel contact with your toes, feet, legs, and deep abdominals.
2. Raise your chest, lower your shoulders, and gently draw your tailbone in below you so that your lower back is level. The back of your neck is in line with your spine, and you rise up with the top of your head toward the sky.
3. Breathing that is deep and calm warms and gets the energy flowing throughout your entire body.

SURYANAMASKARA

This pose cleanses the mind, and warms and strengthens the body. This is a tribute to the sun, which is the greatest creative power in naturethat which gives us energy.

The Sun salutations are done in a sequence in which each part of the movement has an in- or exhalation. Take extra breaths where you need to. In the Dog position, which is the main position in the Sun salutations, you stand for five breaths. The Sun salutations are powerful, and it takes a while for the body to get used to them. Whenever you feel the need to, rest in the Childs pose , which is described on page 57.

1. Stand in the Mountain pose .
2. Breathe in, and stretch your arms forward and up over your head. Keep the palms of your hands together, and look toward your thumbs.
3. Breathe out, let your upper body fall forward, and place your palms on the floor directly in front of your feet. If you need to, keep your knees slightly bent. Draw your shoulder blades into your body so that your shoulders are far from your ears, with your head facing down toward the floor.
4. Breathe in, open your chest, and stretch your head upward, keeping your hands on the floor.
5. Breathe out, and step or jump a legs length back. Push your upper body forward, and keep your elbows beside your body while lowering your body toward the floor. If this is too difficult, place your knees on the floor. Try to stop before your entire body is on the floor. It is important that you are strong in your legs and that you hold your position so that you do not lose contact with the center of your body. Do not raise your buttocks or arch your back. This position is called the Plank .
   
   
6. Breathe in, and roll over on your toes so that the top of the foot lies against the floor. Press down with your hands and arms so that you rise up with arms straight. Stretch your upper body upward, and open your chest by pressing your sternum forward. Keep your shoulders lowered, and draw your shoulder blades deep into your body. Keep the width of your hips between your feet, and be strong in your legs. This position is called the Upward-facing dog .
7. Breathe out, roll over on your toes, and raise your hips. Place your feet on the floor with your hips up and back and your head facing downward. Try to keep your hands and feet in the same place as they were in the Upward-facing dog . Keep your hands shoulder-width apart, and spread your fingers. Your index finger should point straight ahead, and your entire palm should be on the floor. Keep your feet hips-width apart and, if you need to, bend your knees slightly. Keep the back of your neck in line with your spine, and let your head hang freely. Broaden your shoulders, press against the floor with strong arms, and hold this position for five deep breaths. This position is called the Dog or the Downward-facing dog .
8. Breathe in, and jump or step forward, keeping the palms of your hands on the floor. Open your chest, and stretch your head upward, keeping your knees bent if you need to. Keep your feet together.
9. Breathe out, let your head fall downward, and keep your hands on the floor.
10. Breathe in, and be strong in your legs. Leading with your chest, rise all the way up with arms over your head and palms together, and look toward your thumbs.
11. Breathe out, and come down with your arms alongside your body and back to the Mountain pose .
12. Repeat this sequence three times.

SURYANAMASKARA

1. Stand in the Mountain pose .
2. Breathe in, bend your knees deeply, and stretch your arms forward and up over your head. Keep the palms of your hands together, and look toward your thumbs.
3. Breathe out, let your upper body fall forward, and place your palms on the floor directly in front of your feet. If you need to, keep your knees slightly bent. Draw your shoulder blades into your body so that your shoulders are far from your ears, with your head facing down toward the floor.
4. Breathe in, open your chest, and stretch your head upward, keeping your hands on the floor.
5. Breathe out, step or jump a legs length back, and come down to the Plank .
6. Breathe in, roll over on your toes, and rise up to the Upward-facing dog .
7. Breathe out, raise your hips, place your feet on the floor, and rise up to the Downward-facing dog with your hips up and back and your head facing downward.
8. Breathe in, and turn your left heel so that your foot is approximately at a 45-degree angle to an imaginary line along the middle of the mat. Lift your right foot forward, and place it behind your right thumb. If your foot gets caught, grip your leg and lift below your knee to get your leg forward. Keep your knee at a 90-degree angle. Raise your arms up over your head with palms together, and look toward your thumbs. Be strong in your back leg.
9. Breathe out, and lift your right leg back. Push your upper body forward, and keep your elbows beside your body while lowering your body toward the floor. If this is too difficult, place your knees on the floor.
10. Breathe in, and press down with your hands and arms so that you rise to the Upward-facing dog .
11. Breathe out, raise your hips, place your feet on the floor, and rise up to the Downward-facing dog with your hips up and back and your head facing downward.
12. Breathe in, and turn your right heel so that your foot is approximately at a 45-degree angle to an imaginary line along the middle of the mat. Lift your left foot forward, and place it behind your left thumb. If your foot gets caught, grip your leg and lift below your knee to get your leg forward. Keep your knee at a 90-degree angle. Raise your arms up over your head with palms together, and look toward your thumbs. Be strong in your back leg.