Heat Up your Sun Salute

By Elena Rover

4 Variations for new ways to do your old flow

Fire-Up Flow
There are countless ways to change a Sun Salute, and almost every instructor has a signature style. Here, we have four creative yet challenging enhancements that increase the heat of your Sun Salute, giving more flexibility and toning benefits plus a dose of fun. The combination was created by Stacy McCarthy , an instructor in three southern California studios who has put together a set of Sun Salutation variations in the Fire-Up Flow section on her DVD Yoga Body: Lean & Defined Total Body Workout. McCarthy is an inspiring yogi with graceful and strong movements, and her series is designed to help you achieve the long, lean and powerful body you want. “A classic Sun Salutation strengthens the shoulders, lengthens the spine, and stretches the calves and backs of legs,” says McCarthy. “This variation uses deeper poses to open your chest and release the hips while burning more calories.” As a result, you’ll stand taller, avoid back pain, add lean muscle, and lose fat—all thanks to the moves McCarthy has added to the series that increase your metabolism by challenging the strength and flexibility of your muscles more than the classic Sun Salutation.

But the metabolism boost isn’t the only reason McCarthy picked these poses: “I designed them to counteract our daily activities—opening the chest and back-bending to release the hips since they tighten when people sit a lot. It’s the perfect antidote to sitting at a computer or in a car all day,” McCarthy explains. “And when you do return to your traditional Sun Salutation, you’ll be able to go further, moving deeper into Downward Dog, for example,” she says.

Feel free to practice each of the techniques as a single variation to your Sun Salute—a nice way to learn the new poses and get comfortable with them. Then, stick with your favorites, or add all four for the maximal benefits. McCarthy recommends using this entire modified series for a quick morning practice of just two or three Sun Salutations, which makes it the “perfect energetic way to start the day,” she says. The series with the variations is designed to flow smoothly without holding any pose for more than one to two breaths. “If we stay in poses too long, we often get critical or distracted,” says McCarthy. But by energizing your Sun Salutation so you can stay engaged in mind, body, and spirit, you’ll flow through your mat time and the rest of your day with grace.

Start flowing with these slideshows:
Fire-Up Flow
Variation 1- Extended Child's
Variation 2- One-Sided Down Dog
Variation 3- Half Twist
Variation 4- Pigeon Lunge

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