Sun Salutation Falling Warrior

This Sun Salutation was taken in the upper west side of Maui on Honokowai beach. It was filmed at sundown.

When sequencing a number of standing positions it is good to blend bent leg and straight leg yoga poses. This sequence demonstrates one of the many possibilities.

This sequence is called Falling Warrior because of the high standing pose Warrior pose at the beginning and the Low standing pose Crescent Moon at the end which represents being brought to the knees with weakness.

The first posture Tadasana with the hands placed together.

Exhale all the air leaving only a little in the lungs.

Inhale stretch the arms up and tilt lightly forward with the pelvis.

safety Tip!
Gradually deepen the tilt each sun salutation. When the spine warms up it will feel better to go deeper but enter mild boundaries the first few times.

Exhale down into a forward bend. Enter a mild boundary when bending down. 

Tip!
Bend the knees slightly if you have a lower back injury or if the hamstrings are not flexible. This will also make breathing easier.

Inhale step the right or left leg back. In this case the left leg is shown stepping back.

Exhale down to Eight Limb Pose.

safety Tip!
If the arms, wrists or shoulders are weak or injured modify this pose. Try lowering less and then transitioning to Cobra.

Inhale up to Upward Facing Cobra.  (Enter Upward Dog Pose if you like.)

safety Tip!
Enter a mild boundary at first. Then progressively open the spine. This is a harmonious and gentle way to approach spine flexibility.

Exhale back to Downward Dog.

Inhale step the right leg forward.

Exhale into the Triangle pose.

(If you are teaching this sequence it may be best to hold each pose for a few breaths so that students can keep up. Then if you like the second or third time flow continuously.)

Inhale into Warrior 1.

Exhale down into a forward bend. Enter a mild boundary when bending down. 

(In this pose the arms are shown interlocked behind the back. They can be in prayer position or on the mat.)

Inhale stretch the arms up and enter a back bend if your back is healthy. This pose is called crescent Moon Anjaneyasana.

(Interlock the fingers or keep the arms open if the shoulders are inflexible.) 

safety Tip!
Place the knee of the back leg down slowly so that the kneecap does not get injured.

Exhale back into a standing forward bend.

Inhale raise up and stretch the torso.

The video shows both sides being sequenced.

See the Sun Salutation

Sun Salutation Tutorial