Intro to Sun Salutations Workshop Recap

Posted by on Jul 21, 2014 in Workshops | Comments Off on Intro to Sun Salutations Workshop Recap

We had a great Introduction to Sun Salutations workshop on Saturday. Thank you to everyone who came out! As promised, below is a breakdown of the sequences as well as a quick video of each.

Classic Sun Salutation

Stand in tadasana with the hands together at the heart
Inhale – hook thumbs and reach up, arch back
Exhale – soften the knees and fold gently into the legs
Inhale – step the right leg back, touch the knee down, hook the thumbs and stretch the arms up over the head
Exhale – place the hands down, step back to downward facing dog
Inhale – plank pose
Exhale – knees, chest, chin (aka “Booty in the Air”)
Inhale – cobra
Exhale – downward facing dog
Inhale – step the right foot forward, touch the back knee down, hook the thumbs and stretch the arms up over the head
Exhale – step the back foot forward folding into the legs
Inhale – soften the knees, hook the thumbs and stretch up, arching the back gently
Exhale – tadasana

Repeat on the other side

Sun Salutation A

Stand in tadasana with the hands together at the heart
Inhale – raise arms over head, look up
Exhale – fold over the legs (uttanasana)
Inhale – look up to a flat back (ardha uttanasana)
Exhale – walk or hop back to chaturanga dandasana
Inhale – upward facing dog (urdhva mukha svanasana) or cobra (bhujangasana)
Exhale – downward facing dog (adho mukha svanasana)
Stay 5 breaths – at the bottom of your last exhale, bend the knees deeply, look between the hands and walk or hop to the top of the mat
Inhale – look up to a flat back (ardha uttanasana)
Exhale – fold over the legs (uttanasana)
Inhale – raise arms over head, look up
Exhale – tadasana with the hands together at the heart

Sun Salutation B

Stand in tadasana with the hands together at the heart
Inhale – bend knees, raise arms into chair pose (utkatasana), look up
Exhale – fold over the legs (uttanasana)
Inhale – look up to a flat back (ardha uttanasana)
Exhale – walk or hop back to chaturanga dandasana
Inhale – upward facing dog (urdhva mukha svanasana) or cobra (bhujangasana)
Exhale – downward facing dog (adho mukha svanasana)
Inhale – step right foot forward, back heel down, arms up into warrior I (virabhadrasana I)
Exhale – hand down, lower into chaturanga dandasana
Inhale – upward facing dog (urdhva mukha svanasana) or cobra (bhujangasana)
Exhale – downward facing dog (adho mukha svanasana)
Inhale – step the left foot forward, back heel down, arms up into warrior I (virabhadrasana I)
Exhale – walk or hop back to chaturanga dandasana
Inhale – upward facing dog (urdhva mukha svanasana) or cobra (bhujangasana)
Exhale – downward facing dog (adho mukha svanasana)
Stay 5 breaths – at the bottom of your last exhale, bend the knees deeply, look between the hands and walk or hop to the top of the mat
Inhale – look up to a flat back (ardha uttanasana)
Exhale – fold over the legs (uttanasana)
Inhale – bend knees, raise arms into chair pose (utkatasana), look up
Exhale – tadasana with the hands together at the heart

 

Love and Light,
Jenny

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