How to perform Mini Sun Salutation
Start in Tadasana. As you inhale, raise your arms up to the ceiling. As you exhale, fold over into Uttanasana. Walk your feet out into Adho Mukha Svanasana, stretch the back of your body, lift your hips up to capacity. Walk your feet back up into Uttanasana and let your spine release downwards. As you inhale, stand back up in Tadasana.
What is the Mini Sun Salutation?
The Mini Sun Salutation is one of various Sun Salutation sequences and can be viewed as a sequence within a sequence. It can also be practiced on its own with multiple repetitions as a way to invigorate your body in the morning or when you need a quick way to lift your spirits.
You start in Tadasana and move through the rest of the poses, keeping special attention to your breath. As you inhale, you raise your arms up to the ceiling and as you exhale, you fold over into Uttanasana, allowing your back to release downwards. Then, you inhale into Plank Pose and, as you exhale, stretch your hips back and up into Adho Mukha Svanasana. To complete the cycle, look in-between your hands and walk or hop up to the front of the mat. Upon exhaling, fold into Uttanasana. Inhale, come all the way up and, as you exhale, ground yourself through your feet, and stand tall in Tadasana.
When to use the Mini Sun Salutation?
As all Sun Salutations, this mini-sequence is cyclical and is usually meant to be repeated several times. The cyclical, repetitive motions allow you to get your mind off anything that might be bothering you and draw your energy and focus inwards. For this reason, it is very therapeutic and can be used at any time of the day separately from your usual yoga practice (in the morning, for example) or as part of a larger more comprehensive sequence.
It helps you draw focus to your breath and notice how it is connected to your movements and is one of the best and quickest ways of promoting self-awareness and feelings of overall well-being.