Flowing Triangle to Warrior 1 (No 31)

This Sun Salutation shows a repetitive flow from Triangle pose to Warrior 1 pose. The flow then blends into a low lunge before stepping forward.

Triangle pose flows into a Sun Salutation well after a step forward and is a good choice as a first standing pose when performing a Sun Salutation.

Performing many transitions into and out of postures helps deepen the experience in the posture. It is often good to repeat a flow into a pose many times lightly before holding. In this Sun Salutation a continual flow is shown without holding. There are reasons to hold the first time you perform this flow and there are also reason you may want to hold the postures after flowing through the sequence several times.

Repeat Triangle and Warrior 1 many times to tone the quadriceps and stretch the hamstrings. Lateral flexibility also improves.

Hold the poses for endurance.

Think of all the ways to perform the same set. This thinking can be applied to many of the Sun Salutation Flows so that the same set can give a variety of different effects on the body.

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Sun Salutation No 31
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Instructions

Stand in Tadasana.

Place the palm together. It feels more sacred and that is what this art is about.

Tip! Feel a straight line from the heels to the top of the head and even beyond.

Inhale into a backbend.

Tip! The backbend shown is quite deep. It is healthier to stretch straight up and lengthen the spine.

Exhale into a forward bend.

Tip! Have the weight evenly balanced along the toes. The movement has a tendency to open the legs outward as you come down so you may want to charge more energy through the big toes during the final stages of the transition into the pose.

Inhale and step the right leg back.

Tip! Make the extra effort to look forward. It's easy to be lazy and keep the head hanging down.

Exhale into Downward Dog.

Tip! Thinks of space inside the wrists. This can often relieve compression.

Inhale forward into Plank Pose

Tip! Taking the shoulders above the wrists is hard on the wrists. You may want to stop just before the shoulders move over or above the wrists.

Exhale into Eight Limb Pose.

Bring the knees down gently then the chest and chin.

Inhale into Cobra pose.

Mild to begin with. Yoga is full of practitioners overstretching the spine far too early in their exercise.

Exhale into Locust pose.

Inhale into Cobra. This time look up.

Exhale back to One Leg Downward Dog Pose.

Open the hips a little after you raise the leg up. This will help to tone different muscles.

Inhale step the left leg forward.

Exhale turn the right leg sideways placing the heel down. Open the right arm up stretching towards the sky with the fingers.

The left hand is shown placed on the left leg. This is a nice easy version of Triangle.

Tip! Bend the knee slightly until your hamstrings loosen. This makes it easier to flow.

Inhale bend the left knee and raise the upper body up into Warrior 1 Pose.

(You can take some breaths in this pose or Triangle pose.)

Exhale into Triangle pose again.

The left leg straightens, the left arm comes down and right arm stretches up.

Tip! Bend the left knee a little if the hamstrings are not very flexible. This will allow an easier pose and breathing will be better. (Work on flexible hamstrings though.)

(Repeat the flow from Triangle to Warrior 1 Pose as many times as you like.)

Inhale drop the upper body while bending the left leg. Place the hand down and gaze forward.

Exhale into a standing forward bend.

Inhale stretch up.
Tip! This is a hard transition to do on one breath.

Exhale into Tadasanawith the hands in prayer position.

Perform the same sequence on the opposite side.

Tadasana

Salutation Pose

asana utanasana
Uttanasana

Lunge Pose

Adho Mukha Svanasana

Downward Facing Staff Pose

Adho Mukha Dandasana

Astangasana
or

Chaturanga Dandasana

Bhujangasana

Salabhasana

Bhujangasana

Eka Pada Adho Muka Svanasana

Lunge Pose

Trikonasana

Virabhadrasana1

Trikonasana

Lunge Pose

Uttanasana

Salutation Pose

Tadasana

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