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BACK TO LONG YOGA

Work on your body and breathing with our short yoga routine. This set of
10 powerful yoga asanas (postures) provide a good cardiovascular workout known as Surya Namaskar. Literally translated as “Salutations to the Sun”, these postures are a good way to keep the body in shape and the mind calm and healthy.
Surya Namaskar is best performed early in the morning on an empty stomach. Each body part can then be mobilised, stimulated and relaxed.


SUN SALUTATION

Start with one or two sets.

Then gradually increase to 6 or 12 sets every morning!

Always finish the program by 5 minutes relaxation.

 

1 - BREATHE IN 2 - BREATHE OUT 3 - BREATHE IN

 

4 - BREATHE OUT 5 - BREATHE IN 6 - BREATHE OUT

 

7 - BREATHE IN 8 - BREATHE OUT 9 - BREATHE IN 10 - BREATHE OUT

 

1. Utthita tadasana : Begin in Tadasana with the hands on the heart. Hands up.
2. Uttanasana : Breathing out, bend forward from the waist, keeping the spine erect. As you exhale completely, bring the hands down to the floor, beside the feet.
3. Anjaneyasana : Breathing in, right leg behind. Raise your arms.
4. Chaturanga : Breathing out. Lay knees, chest and chin to the floor.
5. Bhujangasana : Breathing in. Slide forward and raise the chest up into the Cobra posture.
6. Adho mukha svanasana : Breathing out, lift the hips and the tail bone up, chest downwards in an ‘inverted V’ (/\) posture.
7. Anjaneyasana : Breathing in. Bring your right foot forward between your hands, bring your left knee to the floor, push your hips down and look up.
8. Uttanasana : Breathing out, bring your left foot forward. Keep your palms on the floor. Bend your knees, if necessary.
9. Utthita tadasana : Breathing in, raise your body and arms up and bend backwards a little bit, pushing the hips slightly outward.
10. Tadasana & Namaste : As you exhale, first straighten the
body, then bring your arms down returning your hands to your chest.