HCM Fitness Programs

Advanced Program | Option 2: Warm Up > Sun Salutations

Back to Overview

1 Sun Salutations Option 2: Warm Up

Print Exercise*
LOAD SETS REPS TEMPO REST
4-6x’s - alternating legs from runners lunge Slowly and moving with belly breath.
LOAD
SETS 4-6x’s - alternating legs from runners lunge
REPS
TEMPO Slowly and moving with belly breath.
REST

Objectives

  • To lengthen, strengthen, flex and extend many of the major muscles and joints of the body.
  • A comprehensive Warm Up.

Targeted Muscles

  • Upper/Lower Body

How to Perform

  1. Begin by standing with feet together and breathing deeply from the belly.
  2. Inhale and reach your arms out to the side and over your head.
  3. Exhale, fold forward towards the floor. Inhale, as the upper body hangs forward over legs.
  4. Exhale, step your right foot back into a low runner's lunge (back knee down).
  5. Inhale, sweep the hands over the head as you extend the body upwards with palms facing one another.
  6. Exhale fold forward and step back into tabletop.
  7. Inhale, then exhale and move back into child’s pose.
  8. Inhale, come forward into table top, then extend the right leg forward into a low runner’s lunge (knee down). Exhale
  9. Inhale, sweep the hands over the head as you extend the body upwards with palms facing one another.
  10. Exhale fold forward over the right leg.
  11. Inhale, step your left foot to meet your right, moving into a forward bend.
  12. Exhale hang folded, then on the Inhale, rise back to a standing position with the arms sweeping over the head. Exhale, hands return to the side.
  13. Repeat, yet switch to the left leg when stepping back into runners lunge.

Common Challenges

  • This yoga series can be challenging for those not used to moving through many complex athletic positions. It's strongly suggested you try the basic stretches in the beginner and intermediate programs first.
  • It's common to forget to breath deeply when completing this yoga series. It's helpful to remember that the breath is the foundation of each yoga pose. Breathing deeply will also help optimize each stretch.

Alternative Exercise Suggestions for Patients with an ICD

Change overhead arm movements to arms to the side below the shoulder or by the side of the body.

* In your web browser print options, please place a checkmark in the box to “Print Backgrounds” or “Background Graphics (Images)”.

Back to Overview