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Hi Guys so i have done this video for those who are doing the sun salutes but need it
to be modified. So i am just going to go through on sun salute with everything modified for
those who have just started a beginners practice, so you can go through the sequence that we
have been doing through the sun salutes but all modified so you can still do this if you
are finding that the full sun salute is a little bit of a stuggle.
So just coming to the front of your mat. Remembering this is for beginners or if you
are feeling a little bit tight or stiff. So just bring your hand to your heart centre,
feet hip width in distance, nice and parelle, drawing your length all the way through your
spine. Drawing navel back, shoulders draw back, lifting
chest. And just for a moment connect with your breath.
So i am just going to one round to each side. Just so you get a good idea of what you are
going to do when you do do the full sun salute moving through to the thirty one day challenge.
Just connect with breath. Full exhale. Inhale bring the arms all the way up.
Draw the navel back so its nice and strong and open the palms so you are sun bursting,
but again if the lower back is really tender just keep it up and not going back into the
back bend Exhale bend knees and allow yourself to fold
all the way over to the floor into Uttanasana, but bend knees so again you have got that
freedom space so its not at tight in the back of the legs.
Left leg we are going to take it back so use the arms on the earth aswell just to allow
yourself to move the leg, taking it back. Really shuffle it back, if you find you are
all the way up here and the hips are not going down then again allow yourself to move that
foot all the way back so that you naturally allow the hips to melt. If you knee to drop
that knee have the knee dropped. So why we are here in this lung and that back knee is
off we need to make sure that this right knee is ontop of the ankle. If its going over the
ankle and you can not get it ontop of the ankle then drop the back knee for safety in
the knee joint. Ok so you are dropping the knee if you need
to to get the knee on top of the ankle or if you can take it up and keep them hips so
they are nice and inline with the knee then thats great to. But just making sure that
that knee is ontop of the ankle. It will be an inhale here, draw shoulders back belly
button up, so your not just colapsing on that front thigh.
And the drop that back knee, planting the hands and adjust that knee all the way to
meet the other knee. Release your forearms down and melt yourself all the way to the
floor. So your going to point your toes, your going
to draw your belly button all the way back. So the forearms are in this position. So they
are nice and tucked in, you can see the wrist is infront of the elbow and the palms are
really spread. So your not having this, can you see. Your wanting this you want to check
down and see where they are, you dont want this you want this.
So just making sure if you look down you can see whats going on. And then release your
forehead it will be an inhale you are drawing up the heart the chest the shoulders draw
back, still gazing at the earth you are not hicking the neck up keep it nice and inline
with your spine. Navel draws back, belly, the belly button
is still connected to the earth. And then from here you are going to allow
your elbows to lift you are going to draw you hands a little bit back towards the ribs,
going to come onto your knees, tuck your toes and exhaling into downdog. So if you know
you are tight in your back, shoulders are tight, if you feel that you are here and there
is so much weight in your arms and wrists and shoulders what you want to do is push
all the way back as if you are trying to pull your heart to the back, bend you knees and
let your sit bones lift up. Keep the knees bend, if you find that when you try and send
the heels down you get this which is very commen just really allow that bend in your
knees and shoot the sit bones up and really allow shoulders, you length to come from the
finger tips all the way up through arm pits all the way through to the waist so you are
really finding that length and then send your heels down even with your knees bent. You
are still working just as well in all of the parts of the body that we need to.
And then from here we are going to drop the knees and you want to help this right leg
so its the same side that we stepped, we stepped the other one back now we are bringing the
right one forward. So you are just going to use your hand to help yourself to bring it
back through. So your back in the lung position that we were right in at the beginning. Again
knee ontop of the ankle, so if you can lift the back knee of and keep the knee ontop of
the ankle and keep strong, keep hips and pelvis lovely and stable then do so otherwise you
can keep that knee down. Inhale open up, if you find you get more benefit from this with
the knee down then drop the knee and keep the toes tucked.
When you are ready you are going to gently step that back foot all the way forward and
fold. And then bend your knees again if you need
to, allow yourself to come all the way up inhale.
Open it up, exhale to prayer. So lets go through the otherside without as
much talking. Inhale all the way up, exhale bend knees fold.
Right leg back, drop knee if you need to. Inhale up.
Exhale take iit into knees, forearms melt yourself down.
Point toes, take extra breaths if you need to aswell please dont worry about not being
able to sink it just straight away with the movement.
All the way back into down dog, knees and then take yourself back. Bend knees and then
take yourself back, sit bones up, lengthen through the heart draw belly button back.
And then again dropping the knees help that left leg all the way through.
Again which ever variation is good for you. All the way forward little steps or a full
fold. Bent knees inhale all the way up.
Exhale prayer. So i hope that helps.
I just kind of wanted to do that just because i know how me going through the vinyasas quiet
quickly can all become a little bit confusing. So if you know how you can modify it then
its always easier, better and safer for you. So i hope this really helps. And namaste and
good luck with the challenge.