Winter Ayurveda Yoga Challenge Artwork
Season 1 - Episode 2

Day 1: Sun, Sun, Sun Salutations

60 min - Practice


Welcome to your Winter Ayurveda Yoga Challenge! In Day 1, honor the return of the sun and light in this simple but energizing Sun Salute practice. After our standing meditation and warm up series, we explore meditative Sun Salute variations to warm the body, decrease tension and stiffness, and clear the mind. We move through a dynamic standing sequence to strengthen the legs and hips, and a supine practice to move deeper into those areas. You will feel invigorated and uplifted.

Your Self Care Homework Challenge for Day 1:

The homework for this challenge is meant to grow your self-care off the mat and into your life:

  • Bed by 10pm: Melina encourages us to get to bed by 10pm in order to get 7-8 uninterrupted hours of sleep to maintain immune, digestive, and mental health during the darker months.
  • Warm Water with Lemon: Introducing warm water in the morning helps with circulation, and a squeeze of lemon wakes up the digestive system.
  • Dynamic Movement: 5-10 minutes of dynamic movement like Sun Salutes in the morning helps us feel warm, awake, and invigorated.
What You'll Need: Mat, Blanket, Block

About This Video


4 people like this.
Thank you, Melina and YogaAnytime, for these seasonal Ayurveda challenges. I always love them!
Happy solstice to you and thanks for the being the first to comment!!! I'm glad you enjoy the seasonal challenges and hope they contribute to a greater sense of health and well-being in the months ahead.
3 people like this.
That felt fantastic...I didn’t realize how much I needed these sun salutes! I’ve been so frazzled during this strange and hectic holiday season, and I’ve been mostly practicing restorative and yin. This practice woke me up for sure!
3 people like this.
Warming and enlivening on this dark and rainy winter day. Thank you for brightening my day.
3 people like this.
Such an awesome start to the day, to the solstice, to the challenge! Welcome the light! Thank you Melina.
4 people like this.
Ty I love your teaching style. It’s always so relevant and makes sense. Best it’s reassuring.
I so appreciate your feedback everyone and am grateful to hear the sun salute practice is doing its magic! Nothing like some rhythmic movement patterns to brighten your day, lift your spirit and help you feel more focused during the holiday season and pandemic! Take care everyone and I'll look forward to hearing what you think of the rest of the challenge. 
3 people like this.
I loved this practice. Especially that sequence with trikonasana. Thank you so much Melina; this is giving me a boost when it is needed.
4 people like this.
Hi Melisa,
wonderful to be here with you - and all the other yogis!- again. That sweet practice certainly cracked some sun into the dark and  boosted my heart with light -thank you! 
When I finish work tonight at 10pm and am dashing home ( we presently have 10pm curfew which makes going home through empty silent streets surreal and even a wee bit scary) I will visualise all my fellow yogis  curled up snug and cosy in bed......
So looking forward to being with you all over the next few days!
Thanks for joining the challenge Ali and Melisa. Ali, I'm thrilled to hear you felt more energy after the practice and Melisa, that you'll be joining others in the lad of nod perhaps closer to 10pm now with the curfew? Regardless....I hope you value and appreciate the sleep you get and how it contributes to our health and kindness the next day! Enjoy the rest of the challenge!
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