The Earth Salute Sequence is a combination of physical movements connected with breath work. It links in nicely with our theme of the month, the Pranamaya Kosha. The sequence helps to open up the free flow of positive energy in the body.
It’s great to practice at home if you have a little free time, and we hope the guide will help you remember how to put the sequence together.
Once you get familiar with each step and the breath work, you’ll find that you’re able to move in a more gentle and flowing manner.
The Earth Salute Sequence benefits the following parts of the body:
- Shoulders
- Upper back
- Chest
- Elbows
- Wrists
- Knees
- Hips
- Feeling calm, relaxed and grounded
- Focuses the mind
- Cleanses and clears the emotions
- Feeling present and aware
- Connection to the earth bringing us balance, stability and calming energy
Phase One
Step 1
Stand with the feet hip distance apart. Shoulders relaxed and arms and hands down by the side of the body. Spend a few minutes focusing on the breath.
Step 2
Interlock the hands, palms facing up and in front of the lower abdomen, soften the knees.
Step 3
Inhale: Raise the hands up to the throat. Lengthen your legs.
Step 4
Exhale: Palms face down lower down to in front of abdomen. Soften the knees.
Step 5
Inhale: As the arms start to straighten palms lift to the front and up and over the head. Lengthen your legs.
Step 6
Exhale: Release fingers and arms and hands out to the side bringing all the way down. Soften the knees.Repeat steps 2 - 6, allowing the hands to clasp together straight after step 6. Work through three to five rounds.
Phase Two
Step 1
Move feet apart a bit wider than hip distance apart hands still interlocked, take a couple of breaths.
Step 2
Inhale: Raise the hands up to the throat. Lengthen your legs.
Step 3
Exhale: Bending the knees, palms face down lower down this time in to a low squat position, looking down. Palms towards the floor. Modify by allowing the squat to be higher and not lowering down.Click/Tap image for modification.
Step 4
Inhale: Palms start to face forward, lift arms looking up and move arms up above head with palms up, looking forward. Lengthen the legs.Click/Tap image for positions.
Step 5
Exhale: Release fingers and arms and hands out to the side bringing all the way down. Soften your knees...Click/Tap image for positions.
Step 6
Come back into a resting position.Repeat steps 2 - 5, allowing the hands to clasp again straight after step 5. Work through three to five rounds.
Phase Three & Four
Step 1
Keep the hands interlocked, turn the right foot all the way out and the left foot in slightly. Take a few breaths.
Step 2
Inhale: Raise the hands up to the throat. Lengthen your legs.
Step 3
Exhale: Turn the palms down, bend the right knee and lower the palms down, lengthening the arms.
Step 4
Inhale: Keep the right knee bent, as the arms start to straighten, palms lift to the front and up and over the head.
Step 5
Exhale: Release the fingers and take the arms and hands out to the side, bringing all the way down. Lengthen right leg.Click/Tap image for positions.
Repeat steps 2 - 5 allowing the hands to clasp again straight after step 5. Work through three to five rounds.
Turn the feet back to the centre, keep hands interlocked. Take a few breaths and then repeat the sequence on the opposite side.
Phase Five
Step 1
Move feet apart a bit wider than hip distance apart hands still interlocked, take a couple of breaths.
Step 2
Inhale: Raise the hands up to the throat. Lengthen your legs.
Step 3
Exhale: Bending the knees, keep a lengthened spine, come forward into a forward fold, palms facing down towards the floor. Look down. Modify by only folding forward half way.Click/Tap image for modification.
Step 4
Inhale: Palms start to face forward, lift arms looking up and move arms up above head with palms up, looking forward. Lengthen the legs.Click/Tap image for positions.
Step 5
Exhale: Release fingers and arms and hands out to the side bringing all the way down. Soften your knees...Click/Tap image for positions.
Repeat steps 2 - 5 allowing the hands to clasp again straight after step 5. Work through three to five rounds.