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For our move of the month we are going to wrik with the Sun Salutations: Surya Namaskar Series A 0:00:08.989,0:00:15.429 The first time through we will use cobra and the second time through we will use Chaturanga Dandasana as well as upward facing dog. 0:00:15.429,0:00:20.939 Feet come together in Tadasana, Mountain Pose.Toes spread out wide, ground down, tail tucks down. Hands at heart center. 0:00:20.939,0:00:23.810Inhale, palms reach
On exhale dive forward, keep the thighs strong 0:00:27.800,0:00:29.130 in hale
Extend your spine in Ardha Utanasana
Exhale, fold
and step back into plank 0:00:37.260,0:00:42.010Protraction of the shoulders, squeeze the biceps in, tail tucks down, on exhale: elbows point back, lowering down to the ground 0:00:42.010,0:00:49.010tops of the feet on the floor, thighs strong and roll the shoulders back, lift chest
Bhujangasana
exhale, fold
curl your toes underneath,inhale push up, exhale push back 0:01:00.730,0:01:02.110 into downward facing dog.
connect deep into index finger and thumb
roll the shoulders out, elbows squeeze in, rolling toward one another 0:01:09.660,0:01:12.510 pull low belly in and heels reaching toward floor
take 5 breaths here 0:01:14.830,0:01:19.890on the next exhale, stretch way back and then walk your feet
forward to your hands
inhale, extend your spine
exhale, fold 0:01:25.520,0:01:29.450on inhale, fan all the way up 0:01:29.450,0:01:30.650and exhale
hands at the heart.
using chatarunga 0:01:34.530,0:01:37.160 inhale, palms reach
on inhale, dive forward 0:01:38.730,0:01:43.150the chest leads, and the chin drags
inhale, extend spine
look forward
exhale, fold
step or jump back into plank
lowering the body down, elbows pulling in creating a nice ninety degree angle, inhale roll forward and roll the shoulders down and back
pull the heart through, upward dog
inhale push up
s exhale 0:02:04.520,0:02:07.290 push back into downward facing dog.
pay attentention to index finger and thumb , pull low belly in
being very active. 0:02:15.179,0:02:18.609 sstaying here for 5 breaths
on the last exhale
you can step
or jump your feet foward to your hands
inhale, extend your spine
exhale, fold
inhale 0:02:31.290,0:02:33.480fan all the way up
exhale, hands at the heart
Remember that your Sun Salutations are a full yoga practice
You can start your day with it or end your day with it
which is great 0:02:43.639,0:02:46.790 try going 5 times through, maybe 10 or 15 times through
change the breath pattern
moving faster or moving slower, having fun with it and enjoy!
Namaste!