Here comes the sun

The perfect yoga sequence to help you warm up this winter

Standing Mountain Pose

Stand with your feet hip-width apart. Press your palms together in prayer position. 1. URDHVA HASTASANA Upward Salute Inhale as you sweep your arms out to the side and overhead. Gaze toward the sky.2. UTTANASANA

Standing Forward Fold

Exhale as you fold forward from the hips. Bend your knees if necessary. Rest your hands beside your feet and bring your nose to your knees.3.

Low Lunge

Keeping your hands on the floor, inhale and step your right foot back into a lunge. Lower the right knee.4. PARIVRTTA ANJANEYASANA

Low Lunge Twist

Exhale, press your right hand flat on the floor (or fingertips), inhale and turn your chest to the left, raising your left hand to the sky.5. VIRABHADRASANA I

Warrior I

Exhale, bringing your left hand down to the ground. Lift the right knee and plant the right heel. Keeping your left knee bent, inhale as you draw the belly in and raise your upper body and arms skyward.6.

Warrior II

Exhale as you lower your arms to shoulder height, extending them to front and back. 7. VIPARITA VIRABHADRASANA

Reverse Warrior

Inhale, lift your left arm and gaze up towards the sky as you glide your right hand down the side of your right leg. ADHO MUKHA SVANASANA

DownwardFacing Dog

Exhale and cartwheel your arms forward to plant your hands on the floor. Step your left foot back, lift your hips and press the soles of your feet towards the floor. Stay here for an inhale and an exhale.9.

A NELLE WILSON FROM CHILL YOGA J Whilst we can’t prevent Canberra’s plummeting temperatures and mindnumbing frosts, there are some great yoga poses that can help us build up the internal heat in our bodies, to help us face the external cold.

Janelle Wilson from Chill Yoga says that the best of these moves are the sun salutations, which when performed in a flow sequence, can quickly cultivate heat. There are many variations of sun salutations, but here is a flow that Janelle often practices in her classes to warm up winter bodies. Her advice before you give it a go: listen to your body, don’t do anything that feels uncomfortable and remember to breathe!

Low Lunge

Inhale, step your right foot between your hands, with your left leg back in a lunge. Lower the left knee.10. PARIVRTTA ANJANEYASANA

Low Lunge Twist

Exhale keep your left hand flat on the floor, and inhale as you turn your chest to the right and raise your right hand to the sky.11. VIRABHADRASANA I

Warrior I

Exhale, bringing your right hand down to the ground. Lift the left knee and plant the left heel. Keeping your right leg bent, inhale as you draw the belly in and raise your upper body and arms skyward.12.

Warrior II

Exhale as you lower your arms to shoulder height, extending them to front and back.13. VIPARITA VIRABHADRASANA

Reverse Warrior

14.

Inhale, lift your right arm and gaze up towards the sky, and glide your left hand down the side of your left leg. UTTANASANA

Standing Forward Fold

Exhale as you cartwheel your arms forward to plant your hands on the floor and step both feet between your hands.15.

HASTASANA

Upward Salute

Inhale and slowly unravel the whole body up, sweeping the arms wide and overhead as you rise. 16. TADASANA

Standing Mountain Pose

Exhale and pause for a round of breath or two, then repeat the sequence at least twice more.17. Try a class at half price

Simply go to the Eventbrite site and search for Yoga at Ginninderry. Use the promo code INSPIRE to get 50% off the price of a single class ticket.

Valid for one person for one class only. Terms and conditions apply.