Yoga Practice:
Sunshine Breathes

Overview:

Sun Breathes are a yoga warm-up that link the movements of the body to the breath. The movements mimic the rays of the sun and are a beautiful way to transition into a yoga practice. Sun breathes can be engaging and energizing as this practice incorporates the body in motion with a pattern of breathing. This dynamic practice is great for those new to yoga and mindfulness, as it is simple but offers the opportunity for inquiry and mind-body connection.

Potential Effects:

 

Strengthens and stretches the chest, arms, and shoulders

Gently opens the heart, expands the lungs for full, deep breathing

Supports mind-body awareness and focus

May calm stress and lower anxiety

May be energizing

Instructions:

 

1.     From a supportive and grounded stance, where feet are hip width apart or greater, take a few moments to find alignment in the spine in this position. You can keep a gentle bend in the knees. Ground down through your feet evenly, tuck the tail bone slightly, extend the crown of the head up toward the ceiling, open the palms, and relax the shoulders down from the ears.  

2. On your inhale, slowly float the arms out to the sides, keeping the movement in synch with the length of your inhale, extending the inhale. Arms come upwards to a place of comfort for you and your body. Hands do not have to meet overhead.

3.     On your exhale, slowly bring the arms back down to your sides, extending the exhale, and being true to the unique patterns of your breath.

4.     Repeat this pattern of moving and breathing several times.

5.     Pause for integration and notice how you feel.   

 

Precautions:

 

Injury of neck, shoulder, rib cage, upper back: avoid or practice with care

Helpful Hints:

 

Take several rounds of this practice to find the rhythm and alignment of the breath and movement.

Remind students to focus in on their breathes and be true to making this practice their own, instead of copying the teacher and synching with their rhythm of moving and breathing

Variations:

 

Sun Breathes can be done from a seated and standing position.  

  • Content from NYCDOE YMTP² curricular materials