How to do Sun Salutation

Sun Salutation

How to do Sun Salutation

The below cues and yoga sequences added by yoga teachers show multiple ways to do Sun Salutation depending on the focus of your yoga sequence and the ability of your students.

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  1. 3 lunges on each leg. Start by stepping back with the right leg then alternate. Link breathe to movement, use ouji breathing if able.
  2. Inhale arms out and overhead...palms together mini backbend
    Exhale leading with heart fold forward
    Feel stretch in the back of your thighs

    Inhale draw navel to spine
    Exhale step right foot back...place top of foot and shin to floor
    Bring attention to how you knee is aligned with you ankle

    ...
  3. bei Sonnengrüßen Nici auf Knie kommen und kurze LIegestütz, dann zurück down dog
  4. Come standing to the top of your mat now.
    As we prepare for Sun Salutations or Surya Namaskar,
    Take a big inhale & Exhale hands to heart center
    Inhale bring arms up, pushing hips out and back
    exhaling hands to feet
    inhale bringing right leg back, dropping knee, lifting chin, look up
    hold the...
  5. Starting in Tadasana pose, go step by step into the 10 steps and focus on the inhalation and the exhalation in each pose. Make sure that this sequence of Sun Salutation is done slowly, mainly to open the entire body and increase blood circulation.

    Practice this in 8 rounds (4 pairs), going steady...
  6. Stepping forward to the front of your mat into Tadasana - Mountain pose. Feet either together or hip width apart, ground through all four corners of your feet. Stand tall, activate the core and extend through the crown of your head, chin parallel. Roll the shoulders away from the ears so that the...
  7. From Tadasana, Inhale - Raised Arms Pose; Exhale - Standing Forward Fold Pose, Inhale - Low Lunge Pose, step the R leg back, Exhale - To Plank Pose, then lower thee knees, bend the elbows and lie down. Inhale - Cobra Pose. Exhale - Downward Facing Dog Pose. Inhale - Low Lunge Pose. Exhale - Standin...
  8. Mountain
    * Inhale - arms up, palms rotated inward
    * Exhale - hands to heart
    * Inhale - arms up

    Forward fold
    * Surrender, let the weight of your head and body hang towards the earth.
    * Keep a space between the lower belly and thighs to allow yourself to melt, micro bend...
  9. Stand in Tadasana.
    As you inhale sweep your arms out and up.
    Exhale sweep your arms down and fold forward from your hips.
    Place your hands on the floor either side of your feet;
    Inhale, step back with your right foot.
    Exhale, step back with your left coming into Plank.
    Either lower your knees...
  10. Inhale, open up your chest, lengthen your spine.
    Exhale, hands in prayer position in front of your chest.
    Inhale, arms up over your head, arch your back, while keeping your head in between your arms.
    Exhale, bend forward, bending at the hips, hands on the mat, fingertips in line with your toes. ...
  11. 5 cycles, include uktanasana at the beginning and the end
  12. Reset here, take a couple of long breaths.

    On your next inhale, arms come overhead.
    Exhale forward fold.
    Inhale halfway lift.
    Exhale step back - Plank.

    Drop knees to the floor.

    Exhale as you lower, move forward, look forward, belly to floor.
    Inhale lift chest, cobra.
    Exhale push...
  13. A. To further warm up the body to increase the muscle strength, while opening them and to gain flexibility the practice of Surya Namaskar is essential.

    B. Starting with the Tadasana pose, go step by step into the 10 steps and focus on the inhalation and the exhalation in each pose. Make sure that...
  14. Inhale, hands over the head Urdvha Namaskar
    Exhale, fold forward - leading with your heart - Uttanasana
    Inhale half lift, - heart forward, hands to shins - Ardha Uttanasana
    Exhale, step the left foot back, drop the back shin and knee to the floor
    Inhale Anjayasana
    Exhale, plant the palms, ste...
  15. Inhale - stretch your out to the sides and open your chest
    Exhale - hands to heart center, palms pressed against each other (Samasthihi)
    Inhale - sweep your arms down, out to the sides, overhead palms together or shoulder width apart, arching your back slightly gaze is to the sky (Urdva Hastasana)...
  16. R - low lunge, arms reach
    knees chest chin
    L - low lunge, arms reach
    knees chest chin
  17. Go through your sun salutations 3 times. Linking breath to movement
  18. Surya Namaskar C 2x

    My cues for the spine for these asana and all that follow would not match these images (e.g., no backbend in chatarunga, head placement in cobra)
  19. Sun Salutation I: Tadasana, micro backbend, fold, half lift, fold, step to plank, low plank, up dog, down dog - 2x
  20. Centre - Grounding
    Standing backbend - side to side - sway like a palm tree - return to centre
    Standing forward fold - FIRE - Reproductive organs - creative expression, bliss joy and sweetness of life
    Lunge - left side - Right leg back - EARTH - Stomach and spleen - building feelings of acceptanc...
  21. Inhale - stretch your out to the sides and open your chest
    Exhale - hands to heart center, palms pressed against each other (Samasthihi)
    Inhale - sweep your arms down, out to the sides, overhead palms together or shoulder width apart, arching your back slightly gaze is to the sky (Urdva Hastasana...
  22. Because we are doing a lunge you may want to have a blanket to rest your knees on.
    Inhale - stretch your out to the sides and open your chest
    Exhale - hands to heart center, palms pressed against each other (Samasthihi)
    Inhale - sweep your arms down, out to the sides, overhead palms together or ...
  23. Left leg this time
    Inhale - stretch your out to the sides and open your chest
    Exhale - hands to heart center, palms pressed against each other (Samasthihi)
    Inhale - sweep your arms down, out to the sides, overhead palms together or shoulder width apart, arching your back slightly gaze is to the ...
  24. Blöcke neben die Füße, ggf. Hände draufstellen
    Füße hüftgelenkweit und parallel, zweiten Zehen zeigen nach vorne, Füße gleichmäßig geerdet
    Kleine Mikrobeuge in den Knien
    Steißbein einen Hauch nach unten, unterer Bauch nach innen, Rücken wird voll
    Lasst die Seiten des Körpers lang werden: Mit dem...
  25. 34 - 39

    both sides x 2 (Right then Left, then Right then Left)

  26. otherwise add childs pose after low lunge and before low lunge on second side
  27. 3 x jede Seite

    ANFANGS NUR DIE ERSTEN 4 STELLUNGEN!!!!

    Untere Stellungen langsam aufbauen
  28. V renversé. Selon Iyengar, censé tenir 5 minutes avant de faire Sirsasana, posture sur la tête.
  29. Inhale reach arms overhead
    Exhale fold forward, slight bend in the knees
    Inhale halfway lift, flat back
    Exhale step feet back to plank
    Exhale as you lower knees to the floor
    Exhale look forward, move chest forward as you lower to the floor.
    Inhale lift chest towards front of room, upward faci...
  30. Low lunge to table top to cobra to childs for a rest
  31. omit??
    otherwise add childs pose after low lunge and before low lunge on second side
  32. Anjaneyasana für 30 sec halten
    dann ardha hanumanasana für 30 sec halten
  33. Planke kurz halten, dann Knie absetzen, Ellbogen am Körper, langsam ablegen
    Cobra langsam anleiten
    Anjaneyasana für 30 sec halten
    dann ardha hanumanasana für 30 sec halten
  34. etwas schneller durch Flow, Anjaneyasana 30 sec und ardha hanumanasana 30 sec
  35. Air/Wind
    A channel for clear communication and self-expression; influences your ability to act from a place of compassion and love; jealousy occurs when out of balance. The asanas in this sequence represent the air element with a more dynamic flow, and increase the ability to open pathways and reso...
  36. Chant RAM together before starting sun salutations

    Standing in Tadasana with feet two fist widths apart bring your hands to your belly button locating your solar plexus chakra, feel the bright yellow fire at the middle of your power centre and feel your strength growing and expanding as we prepar...
  37. We will do 8 rounds.
    Round 1; step back on right foot, knees down for plank, use cat/cow for vinyasa;
    Round 2, step back on left foot, knees down for plank, non-pregnant students can lower to floor and then do cobra.
    Round 3, step back on right foot, knees up for plank, side bend added to low ...
  38. Powitanie słońca- 3 pelne cykle
  39. I mind my teachers and my parents every day.
  40. I am careful about the things I say.
  41. third chakra poses fan the flames of your inner fire and restore vitality so that you can move from the strength of your core.

  42. Standing at top of the mat, inhale lift your arms
    Sligth backbend
    Exhale fold forward, release your head and neck and bend your knees as much as you need

    Climb hands up to your shins and send your chest forward for your half lift
    Hands downs step your right foot back and left foot to come into...
  43. Inhale half way lift, hands to shins or to your fingertips weight in the balls of your feet, flat back,
    Exhale fold,
    Inhale plant your Hands on your mat, exhale step back to high plank.
    Inhale Lower to knees
    Exhale bringing chest to the mat, elbows in.
    Inhale -Draw a line along your mat with...
  44. Start in Tadasana, hands to prayer.
    Inhale circle the arms up overhead, palms to touch slight backbend
    Exhale forward fold, bending your knees.
    Hands to mat, step left leg back, knee to mat, low lunge. Inhale lifting chest, looking forward.
    Exhale and Step back to plank.
    Inhale Lower to knees
    ...
  45. Instead of ending in mountain, end in uttanasana and move to floor.
  46. Sunsalutation with revolved side angle.
  47. Start in Tadasana, hands to prayer.
    Inhale reach arms up & back.
    Exhale forward fold, you can bend your knees.
    Step left leg back, knee to mat, low lunge. Inhale lifting chest, looking forward.
    Step back to plank.
    Lower to knees, bringing chest to floor, elbows in.
    Draw a line along your mat w...
  48. Sun salutation with high lunge.
  49. arms upabove head in root mudra
  50. * Start in Tadasana.
    *Inhale backbend.
    *Exhale forward fold.
    *Inhale step right leg back, knee down,chest lifted.Inhale.
    *Exhale step back into plank.Inhale.
    *knees to mat,slide chest through to cobra.
    *Inhale in cobra.
    *Exhale to downdog.
    *Inhale lifting right foot,exhale planting it betwee...
  51. 3 x Sun Salutation A auf jeder Seite
  52. Surya Namaskar C 2x

    My cues for the spine for these asana and all that follow would not match these images (e.g., backbend in chatarunga, head placement in cobra)
  53. 3 rounds of Sun C. We do not pause hands at heart center. Mountain, Fold, R leg back lunge, plank, knees chest chin, cobra, down dog, right leg forward lunge, forward fold, mountain. Repeat 2 more times.
  54. Walk the feet forward to the top of the mat.
  55. Vamos a por el primer saludo al sol.
    Inhala, eleva los brazos, une las palmas de las manos, .
    Exhala, doblate hacia delante, lleva las manos al suelo, Uttanasana.
    Inhala, pierna derecha atrás rodilla en el suelo, abre pecho.
    Retén el aire, pierna izquerda atrás, plancha.
    Exhala, rodillas pe...
  56. Repetera med att kliva fram med vänster fot
  57. Växande energi, Stabil grund, fokusering på utmana sig- ELement trä, rening
    Stärka lever och gallblåsa, övningar som renar och förbereder.
    Stark bål så du kan växa genom dina chakran.

    Hitta andetaget innan du påbörjar med ujjaya andetaget, säg ahhhhhhh med öppen mun, gör sedan samma med stäng m...
  58. *Start in Tadasana, hands to prayer.
    *Inhale reach arms up & back.
    *Exhale forward bend.
    * Step left leg back, knee to mat, low lunge.Inhale lifting chest ,looking forward.
    *Step back to plank.
    *Lower to knees,bringing chest to floor,elbows in.
    *Draw a line along your mat with your nose moving...
  59. Sun salutation on Right and Left - advancing from sphinx to cobra/upward dog, full chataranga.
  60. Sun salutation with low lunge, Right side then Left side.
  61. 3x each side. Slower to faster vinyasa
  62. Bring hands to heart center...keeping palms together, inhale hands up towards the sky..take a small backbend....exhale to a forward fold....on your next exhale, step the right foot forward, let the left knee come down to the mat...let the hands frame the front foot, bring the body forward...nice str...
  63. A. To further warm up the body to increase the muscle strength, while opening them and to gain flexibility the practice of Surya Namaskar is essential.
    B. Starting with the Tadasana pose, go step by step into the 10 steps and focus on the inhalation and the exhalation in each pose. Make sure that t...
  64. Inhale - reach up
    Exhale - forward fold
    Inhale - look forwards, up on your fingertips
    Exhale - fold and step your left foot back
    Inhale - Lunge, sink into your hip as you look up
    Exhale - round over your knee and step your right foot back into plank
    Inhale
    Exhale - lower down to the floor
    I...
  65. Peppermint - Mãos, Baixo Ventre, Debaixo da Língua
  66. Start to bring energy into the body with the practice of Sun Salutation.
    We're going for three rounds; take a few extra breaths before starting the 2nd & 3rd rounds.

    On an EXHALE - Swan dive down, plant hands on the mat or blocks; bend your knees if needed.
    INHALE - RELAX
    EXHALE - Plank: Step...
  67. Surya Namaskar.
    Primera vuelta con opciones, buscando menos extensión en la columna en Hasta Uttanasana y Bujhangasana, y menos flexión en Uttanasana.
    Una respiración por posición.
  68. Objective: warms up the body

    Verbal cues: "Tadasana, inhale reach arms up, exhale fold forward, inhale step right leg back, exhale plank and lower down, inhale cobra/upward facing dog, exhale downward facing dog, 3 breaths, inhale step right leg forward, exhale step up to forward fold, inhale com...
  69. Inhale circle the arms up overhead, palms to touch slight backbend and exhale to forward fold
    Inhale to half way lift. Exhale to forward fold.
    Inhale step your right foot back into a runners lunge. And then retain the breath step back into plank.
    Exhale and come down onto your belly.
    Inhale up t...
  70. A. Start to bring energy into the body with the practice of Sun Salutation.

    B. Going to two rounds of close to 6 breaths in each round. Taking a few breaths before starting the second round.

    C. EXHALE - Swan dive, plant hands on the mat they're staying here a while, bend your knees if needed
    ...
  71. Inhale, hands over the head Urdvha Namaskar
    Exhale, fold forward Uttanasana
    Inhale half lift, Ardha Uttanasana
    Exhale, step the left foot back, drop the back shin and knee to the floor
    Inhale Anjayasana
    Exhale, plant the palms, step the left foot back to the back of the mat
    Inhale Plank
    Exhal...
  72. 5 respirations sur Anjaneyasana
    1 minute sur cobra
  73. Practice your Surya Namaskar. Remember that this sequence is critical for awakening the inner fire. Work towards 12 cycles.
  74. Repetir a sequencia com bastante atenção à respiração por 3 à 5 vezes.
  75. 3 salutations (1ere très lente)
  76. EXHALE - Swan dive, plant hands on the mat they're staying here a while, bend your knees if needed
    INHALE RELAX
    EXHALE - Plank Step Back Right Foot/Left Foot, drop knees to mat for support
    INHALE - Chaturanga, low plank. keep elbows close

    UP dog - Push your face towards the sky(Shoulders down...
  77. 1 ROUND
    5 BREATHS EACH LUNGE ANJANEYASANA
    תנוחה טובה לסיאטי
  78. IH: high toes
    EH: step/hop top of mat
    IH: tall mountain
    EH: Ff
    IH: R foot back / low lunge
    EH: high plank
    IH/EH: knees, chin, chest
    IH: cobra
    EH: down dog
    IH: R foot bt hands / low lunge
    EH: step forward / Ff
    IH: hands heart center
  79. Do SLOWLY - Repeat 2 xs - 1st time lower heels to right and 2nd raise and lower heels to left

    Round 1 - roll down

    Round 2 - swan dive

    LUNGE - hands to floor OR on knee - padding under knees

    DEMONSTRATE BOTH BEFORE SALUTATIONS!!
  80. PLANK - Strong, straight line crown to heels
    KNEES CHEST CHIN - hips lift up to sky
    Slither through to cobra
    -Tuck toes and roll back to Down dog
  81. twice, second time hold in dd for 5 breathes
  82. 3 -- 1/4
    5 -- 1/2
    6 -- 3/4 (balasana pour montrer posture de repos)
    4 complètes

    Assouplit le corps. Éveille la musculature. Prépare le corps pour les postures. Équilibre, chaque posture contre-balance la precedente.

    Si la jambe ne se rend pas jusqu'entre les pieds, on peut s'aider avec la ...
  83. Repeat twice each side.

    Back bend in last two.
  84. You can then continue to Sun Salutation A
    Tadasana
    Inhale reach up
    exhale fold
    inhale lift the head, exhale step back to plank exhaling to the floor
    inhale upward facing dog or cobra
    exhale down dog - you could pause here for 5 breaths or keep moving
    Inhale step forward, exhale forward fold
    ...
  85. From Tadasana:
    Inhale - Urdhva Hastasana,Raised Arms Pose.
    Exhale - Uttanasana,Standing Forward Fold Pose.
    Inhale - Anjanyasana,Low Lunge Pose.
    Exhale - Phalankasana,Plank Pose.
    Inhale/Exhale -Chaturanga, Eight Limbed Pose.
    Inhale - Bhujangasana,Cobra Pose.
    Exhale - Adho Mukha Svanasana, Dow...
  86. Una respiración por asana.
    La primera vuelta completa (In, Ex) haremos una evolución de Surya Namaskar, buscando menos extension en Hasta Uttanasana podemos variar la posición a Urdhva Hastasana.
    Uttanasana con rodillas un poco flexionadas.
    En el Plano, podemos apoyar las rodillas y en Urdhva Muk...
  87. Aus Balasana in eigenen Sonnengruss / Aufwärmprogramm kommen.
  88. Inhale arms up and overhead, exhale and with a flat back forward fold you can, inhale and halfway lift, exhale and forward fold. Inhale bend knees until hands are flat on your mat or blocks and take a big step back with your right foot exhale and lower your left knee. Inhale and come up arms overhea...
  89. A. From Mountain Pose:
    Inhale - Raised Arms Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Low Lunge Pose
    Exhale - Plank Pose'
    Inhale/Exhale - Eight Limbed Pose
    Inhale - Cobra Pose
    Exhale - Downward Facing Dog Pose
    Inhale - Low Lunge Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Tad...
  90. Sun Salutations
    *Always start at front of mat.

    ● Mountain pose, inhale arms up, slight backbend.
    ● Exhale forward fold, flat back (squeezing shoulder blades together), back to forward fold.
    ● RIght leg comes back, high lunge, other leg comes back to match.
    ● Plank pose.
    ● Cues for Plank:...
  91. Anjaneyasana plus Fuß mit Hand greifen wie vorher, dazwischen Flow mit Anahatasana und Sphinx
  92. aus Anjaneyasana in den runner hochpressen - Knie dafür heben, dann linke Hand auf Matte lassen und nach rechts aufdrehen, rechte Hand geht in Richtung Decke, dann in high lunge; zurück über Flow zwischendrin und dann mit rechtem Bein nach vorne direkt in den high lunge steigen; andere Seite
  93. WINTER

    This time of the year the body works hard to create a good digestive system and the body needs enough heat to be generated.

    A. Practicing yoga poses that generate heat, we have added Surya Namaskar into the sequence.

    B. Practice this for about 6 rounds of 3 pairs and work on the slo...
  94. genau wie oben, nach zur Seite aufdrehen wieder in runner zurück, dann linkes Knie mit der linken Hand nach außen aufdrücken, Fuß kommt auf Außenseite zu liegen - wer kann, beugt nun das rechte Knie und nimmt den rechten Fuß mit der linken Hand auf - dann presst ihr mit dem Fuß in die Hand und zieht...
  95. genau wie oben, im Anjaneyasana, Bein vorne ausstrecken Fuß flexen in den Halben Spagat, halten; herabschauender Hund, dann Planke, Vierfüßlerstand, Ana Hathasana, Sphinx, Arme nach vorne strecken, über Kindshaltung zurück in den herabschauenden Hund schieben; wieder dreibeiniger Hund, öffnen, dreib...
  96. Sonnengruß mit Anjaneyasana, Vierfüßlerstand nach Planke, Ana Hathasana und dann in die Sphinx gehen, dann Hände weiter vorne absetzen und strecken, neben die Rippenbogen bringen und zurückschieben in den herabschauenden Hund; dreibeiniger Hund, Hüfte öffnen, dreibeiniger Hund, Knie zum gegenüberlie...
  97. genau wie oben, rechtes Bein nach hinten, Anjaneyasana, vorderes linkes Bein in halben Spagat, nach halbem Spagat wieder in runner, rechtes Knie heben, dann zur rechten Seite krabbeln... wiederholen auf anderer Seite
  98. Mountain pose
    Inhale, upward salute, sweep arms overhead, hands in prayer position, gaze forward.
    Exhale, forward fold, swan dive, hands to the mat, knees relaxed.
    Inhale, half lift, hands to shins, knees or thigh, back flat
    Exhale, forward fold, hands to mat
    Inhale, plank, step back, toes curl...
  99. Mountain pose
    Inhale, upward salute, sweep arms overhead, hands in prayer position, gaze forward.
    Exhale, forward fold, swan dive, hands to the mat, knees relaxed.
    Inhale, half lift, hands to shins, knees or thigh, back flat
    Exhale, forward fold, hands to mat
    Inhale, plank, step back, toes curl...
  100. Lunge pour étirer les fléchisseurs de hanche / quads.
    Urdhva mukka pour parler de l'ouverture de la poitrine, soulever le sternum.
  101. erst linkes Bein nach hinten und linkes Knie absetzen, Anjaneyasana, Arme nach oben bringen
  102. Pust inn armene opp over hodet, pust ut fold overkroppen fra hoftene og bøy deg ned. Pust inn senk deg ned, venstre ben ned med kneet i gulvet, håndflatene i gulvet på hver siden av høyre ben, høyre ben 90 grader fremfor deg. pust ut til planke, løft venstre kne fra gulvet bruk armene til løfte deg...
  103. *Inhale, hands over head
    *Exhale, fold forward
    *Inhale, rise to half way lift, placing hands either on thighs, shins, or even floor.
    *Exhale, step right foot back, lower back shin and knee to floor
    *Inhale, rise, low lunge
    *Exhale, plant the palms, step left foot back to meet right
    *Inhale,...
  104. Colocar texto sobre surya namaskara (historia, beneficios etc...)
  105. Sun salutations

    inhala sube los brazos arriva y atras
    exhala baja las manos al suelo utanasana
    inhala pie derecho atras , rodilla al suelo
    reten la respiration para entrar en la plancha
    Exhala baja Rodilla pecho menton al suelo
    Inhala a la cobra
    Exhala lleva las caderas arriba y atras adho...
  106. 2 x if possible insert a pigeon pose or upward dog to have variety
  107. Inhale rise, slight backbend, exhale fold, inhale step back with your right leg, knee to floor, low lunge. Hands can stay on the floor for support, you can bring them to your knees, or up to the sky. Feel the stretch and breath. Next exhale, step your right knee back to meet the left, exhale knee...
  108. Removes toxins: Improves the quality and circulation of blood in the body thus helping with detoxification.
    Tones muscles: A great way to tone the body and improve the posture if one is having a hunched back.
    Lengthens spine: Improves and lengthens the spine thus giving a gain in height if the pos...
  109. A. Start with Tadasana pose, back bend with arms overhead.

    C. Forward fold, let your head hang heavy, shake your head yes & no.

    D. Low Lunge, step right foot back into a lunge, then bring your left foot to meet your right.

    E Plank Pose, shoulders elbows wrists stacked, bend your elbows l...
  110. Begin one round with kneed down. Showing Knees/chest/chin. May build up to knee off the ground, chaturanga.

    Do at least 3 total sun salutations on both legs.
  111. The Sun Salutation is a flowing sequence of postures which gets your heart pumping, increases blood circulation, assists and improves the lymphatic and immune system. It provides the body with a complete thorough work out. The postures flow from one into another with use of the breath. This generate...
  112. Tadasana
    Uttanasana
    Lunge
    Table top
    Down dog
    Lunge
    Uttanasana
  113. -namaszkárászana: tenyerek a mellkas előtt
    -adrha anuvittanászana: hátrahajlítás
    -uttánászana: előrehajlás
    -andzsanejászana: újholdpóz
    -kumbhakászana: deszkapóz
    -ashtangászana: 8 pont tartás
    -urdhva mukha svanászana: felfele néző kutya
    -adho mukha svanászana: lefele néző kutya
    -andzsanejásza...
  114. Sun Sal A- Dropping Back Knee
    •Inhale - sweep arms up overhead, reaching long, maybe a slight back bend
    •Exhale - hinge at hips to fold forward, keep slight bend in knees, bringing your palms to the floor on either sides of your feet.
    •Inhale - bring palms to shins, lengthening spine and crown ...
  115. lets take that again on the other side-
    • Inhale - hands up, reach up, arch back
    • Exhale - fold forward
    • Inhale - step LEFT foot back, lower knee to the floor, and lengthen your spine.
    • Step right foot to meet left- Plank pose.
    • Exhale - bend elbows lower halfway down, hugging elbows into r...
  116. Fais 2 ou 3 salutations au soleil lentement, normalement ton corps est déjà chaud si tu fais ça juste après du crossfit.
    Concentre toi juste sur ton corps, ne force pas.
    Commence en position de la montagne à l'avant de ton tapis. Inspire, expire, place tes mains en prière devant ton coeur. Inspi...
  117. • Inhale - stand, hands up, arch back
    • Exhale - fold forward
    • Inhale - step LEFT foot back, lower knee to the floor, and lengthen your spine.
    • Step right foot to meet left- Plank pose.
    • Exhale - bend elbows lower halfway down, hugging elbows into ribs -Chatarunga (high to low plank) (knees ...
  118. As you fold forward and your hands meet the Earth or maybe a block or two, see your feet and thank them for all the adventures they took you on, and where they will take you going forward.
  119. • Inhale - stand, hands up, arch back
    • Exhale - fold forward
    • Inhale - step LEFT foot back, lower knee to the floor, and lengthen your spine.
    • Step right foot to meet left- Plank pose.
    • Exhale - bend elbows lower halfway down, hugging elbows into ribs -Chatarunga (high to low plank)
    • Inha...
  120. From Tadasana:
    Inhale - Urdhva Hastasana,Raised Arms Pose.
    Exhale - Uttanasana,Standing Forward Fold Pose.
    Inhale - Anjanyasana,Low Lunge Pose.
    Exhale - Phalankasana,Plank Pose.
    Inhale/Exhale -Chaturanga, Eight Limbed Pose.
    Inhale - Bhujangasana,Cobra Pose.
    Exhale - Adho Mukha Svanasana, Dow...
  121. 8 in total
    start with left side back first
  122. SURYA NAMASKAR 1 SIN PASAR POR BHUJANGÂSANA
  123. 1) Dynamic loosening practice (simplify by removing plank/ashtanga namaskar) (2-3 x’s)

    2) As a smooth flow, slightly slower pace, all 10 steps (2-3x’s)

    3) Mostly flow, but hold some as asana (Ashva sanchalasana [both sides], urdhva mukha, and adho mukha)
  124. FIX THIS ONE
    Sun Sal A- Dropping Back Knee

    inhale sweep the arms up overhead
    exhale hinge at the hips, keep a slight bend in the knees as you dive forward, coming back to that forward fold
    release the hands to the mat
    bring the palms to your shins, finger tips face down, and lift your chest a...
  125. DELETE?

    Repeat other side
    • Inhale - stand, hands up, arch back
    • Exhale - fold forward
    • Inhale - step LEFT foot back, lower knee to the floor, and lengthen your spine.
    • Step right foot to meet left- Plank pose.
    • Exhale - bend elbows lower halfway down, hugging elbows into ribs -Chatarung...
  126. DELETE?

    Repeat 1 more time each side
    ROUND 2- From Tadasana
    Inhale - sweep arms up, arch back
    Exhale - forward fold
    Inhale - step back right/left foot to low lunge
    Exhale - step back to plank
    Inhale - lower halfway or all the way down, Chaturunga
    Inhale - baby cobra or upward facing dog
    ...
  127. lets take that again on the other side-
    • Inhale - hands up, reach up, arch back
    • Exhale - fold forward
    • Inhale - step LEFT foot back, lower knee to the floor, and lengthen your spine.
    • Step right foot to meet left- Plank pose.
    • Exhale - bend elbows lower halfway down, hugging elbows into r...
  128. A. To begin with warm up of the body, start by standing in Tadasana taking a few moments here to connect the breath with the body. Allow the breath to settle naturally and don't force the breath to calm.

    B. From Tadasana begin the practice of Sun Salutations making sure each pose connects with th...
  129. Inhale sweep the arms up.

    Exhale forward fold.

    Inhale half lift.

    Exhale fold.

    Step back as far as you can with the right leg into a lunge. Lower the knee, put the foot flat.

    Inhale the arms up.

    Exhale lower the arms, frame the foot and step back to plank.

    Drop the knees, chest a...
  130. first round with dog pose right and left.
  131. Bring the hands to prayer.

    IN: feel the chest start to expand and allow the arms to lift sideways to meet above your head. Hands can be together in prayer. Lower ribs are anchored, drawing into the spine. Tailbone is still tucked. Lengthen through the crown of the head, and bring the gaze upwards...
  132. inhale arms up
    exhale FF
    inhale low lunge
    exhale
    inhale Plank
    exhale Cobra
    inhale
    exhale Downward Dog
    inhale low lunge up
    exhale Forward Fold
    inhale arms up
    exhale Tadasana

    A. To further warm up the body to increase the muscle strength, while opening them and to gain flexibility the pr...
  133. From Tadasana
    Inhale - Raised Arms Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Low Lunge Pose
    Exhale - Plank Pose'
    Inhale/Exhale - Eight Limbed Pose
    Inhale - Cobra Pose
    Exhale - Downward Facing Dog Pose
    Inhale - Low Lunge Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Tadasana.
    R...
  134. mountain - reach up - forward fold - half way lift flat back - low lunge - plank - ashtanga namaskar - cobra - reach all the way up
  135. Solhilsen:
    Inn. og utpust i mountain pose; stående med beina lett fra hverandre eller samlet, hendene framfor hjertet
    Innpust: strekk armene ut til siden og opp over hodet
    Utpust: flyt ned til forward fold
    Innpust: strekk beina og og ryggen slik at du er i en "L-posisjon" (ikke avbildet)
    Utpus...
  136. RIGHT leg steps back to LOW LUNGE
    RIGHT leg UP 3 legged dog
    RIGHT leg forward LOW LUNGE
  137. inhale arms up
    exhale FF
    inhale Plank
    exhale to Cobra
    inhale
    exhale DD
    inhale up
    exhale FF
    inhale up
    exhale Tad
  138. SURYA NAMASKAR TRADICIONAL
    CON MANTRA
  139. A. To further warm up the body to increase the muscle strength, while opening them and to gain flexibility

    B. Starting with the Tadasana pose, go step by step into the 10 steps and focus on the inhalation and the exhalation in each pose. Make sure that this sequence of Sun Salutation is done slo...
  140. Sun Salutation
    A. After few stretches, bring the body at ease at Samasthiti. Keeping the feet together with shoulders placed back and tight and tummy pulled in, bring the body to relax with few rounds of deep breathing.

    B. Begin the 11 steps of this wonderful Surya Namaskar keeping in mind the c...
  141. Inhale arms lift
    Exhale fold,
    Inhale look up and lengthen,
    Exhale step back one foot then the other
    Inhale plank,
    Exhale drop knees, chest and chin
    Inhale upward facing dog or baby cobra pose,
    Exhale down dog,
    Inhale look forward
    Exhale step to front of mat
    Inhale rise.
  142. Modifications: Knees off lock in Uttanasana. Hands on hips for low lunge, knees to the floor in planks. Sphinx or cobra. Variation of dog pose
  143. • Inhale - reach arms up overhead, reaching long, maybe a slight backbend
    • Exhale - fold forward, bringing your palms to the floor on either sides of your feet. (bend knees grab elbows first time)
    • Inhale - step your right foot back, lower your knee to the floor, and lengthen your spine.
    • Step...
  144. Vira Karana mit Ashta Chandrasana
    2x Ansage, ggf 2x eigener Flow
  145. • Inhale - reach arms up overhead, reaching long, maybe a slight backbend
    • Exhale - fold forward, bringing your palms to the floor on either sides of your feet. (bend knees grab elbows first time)
    • Inhale - step your right foot back, lower your knee to the floor, and lengthen your spine.
    • Step...
  146. Removes toxins: Improves the quality and circulation of blood in the body thus helping with detoxification.
    Tones muscles: A great way to tone the body and improve the posture if one is having a hunched back.
    Lengthens spine: Improves and lengthens the spine thus giving a gain in height if the pos...
  147. Stand at the front of your mat and do 3 sun salutations
  148. Optional: 6 rounds of sun salutations, focus on the correct alignment of breath in every posture and don't rush through it.
  149. beim Nachvornegehen: Hände zur Mittel-Linie ziehen;
  150. We willl do half sun salutes. A. To further warm up the body to increase the muscle strength, while opening them and to gain flexibility the practice of Surya Namaskar is essential.

    B. Starting with the Tadasana pose, go step by step into the 10 steps and focus on the inhalation and the exhalatio...
  151. elke houding 3 ademhalingen aanhouden
    2e voorover buiging 8 ademhalingen aanhouden

  152. • Inhale - reach arms up overhead, reaching long, maybe a slight backbend
    • Exhale - fold forward, bringing your palms to the floor on either sides of your feet. (bend knees grab elbows first time)
    • Inhale - step your right foot back, lower your knee to the floor, and lengthen your spine.
    • St...
  153. Nyckel ordgnomhela sekvensen som känn kraften, stabilitet genom hela din kropp.
    Lyssna in ditt andetag, udjiya andetag, stärkande i varje position.

    repetera 1 ggr, börja m höger och sedan avsluta med vänster
  154. Knie, Brust, Kinn FLOW: Sonnengruß bis Cobra...
    Ausatmen r. und l. zurück; Knie zum Boden; Brustkorb senkt zum Boden, dann Kinn; Ellbogen eng am Körper, Handflächen fest auf die Matte; länge den Rücken nach vorne; Fußrücken schieben in den Boden, wir sind in der kleinen Cobra; Ausatmung Oberkörper ...
  155. Sun Salutation: Mountain, Forward fold, plank into baby cobra/updog, down dog, crescent lunge, mountain.
  156. 1. Sonnengruß (Krieger) - RECHTS zurück
    ...beim wieder nach vorne steigen: Krieger 2
  157. 2. Sonnengruß (Krieger) - LINKS zurück
    ...beim wieder nach vorne steigen: Krieger 2
  158. Eseguire lentamente il primo suryanamaskara.
  159. to be done flowing one breath per asana
  160. • Inhale - reach arms up overhead, reaching long, maybe a slight backbend
    • Exhale - fold forward, bringing your palms to the floor on either sides of your feet. (bend knees grab elbows first time)
    • Inhale - step your right foot back, lower your knee to the floor, and lengthen your spine.
    • Step...
  161. Inhale arms lift
    Exhale fold,
    Inhale look up and lengthen,
    Exhale step to low lunge right side
    Inhale plank,
    Exhale drop knees, chest and chin
    Inhale upward facing dog or baby cobra pose,
    Exhale down dog,
    Inhale low lunge left side,
    Exhale step to front of mat
    Inhale rise.

    x4
  162. Make your way through a Sun Salutation, modify as needed. Finish standing.
  163. 차투랑가 업독 다운독 호흡
    양발 양손 사이 사마스티티
  164. Easy flow through to begin
    See Surya Namaskar sequence
  165. Inhale, hands over the head Urdvha Namaskar
    Exhale, fold forward Uttanasana
    Inhale half lift, Ardha Uttanasana
    Exhale, step the left foot back, drop the back shin and knee to the floor
    Inhale Anjayasana
    Exhale, plant the palms, step the left foot back to the back of the mat
    Inhale Plank
    Exhal...
  166. ROUND 2- 1 breath per movement - From Tadasana
    Inhale - sweep arms up, arch back
    Exhale - forward fold
    Inhale - step back right/left foot to low lunge
    Exhale - step back to plank
    Inhale - lower halflower halfway or all the way down, Chaturunga
    Inhale - baby cobra or upward facing dog
    Exhale -...
  167. ROUND 1 - SLOW
    • Inhale - reach arms up overhead, reaching long, maybe a slight backbend
    • Exhale - fold forward, bringing your palms to the floor on either sides of your feet. (bend knees grab elbows first time)
    • Inhale - step your right foot back, lower your knee to the floor, and lengthen you...
  168. Inhale - Raised Arms Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Low Lunge Pose
    Exhale - Plank Pose'
    Inhale/Exhale - Eight Limbed Pose
    Inhale - Cobra Pose
    Exhale - Downward Facing Dog Pose
    Inhale - Low Lunge Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Tadasana
    5 uijaya pranyama
  169. Do this for 4 cycles. Pedal feet in downward facing dog. This is to warm up muscles and body.

    From Tadasana:

    Inhale - Raised Arms Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Low Lunge Pose
    Exhale - Plank Pose'
    Inhale/Exhale - Eight Limbed Pose
    Inhale - Cobra Pose
    Exhale - Downwar...
  170. A. Release and come to stand at the short end of the mat.

    B. From Tadasana:

    Inhale - Raised Arms Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Low Lunge Pose
    Exhale - Plank Pose'
    Inhale/Exhale - Eight Limbed Pose
    Inhale - Cobra Pose
    Exhale - Downward Facing Dog Pose
    Inhale - Low L...
  171. A. Start to bring energy into the body with the practice of Sun Salutation.

    B. Going to two rounds of close to 6 breaths in each round. Taking a few breaths before starting the second round.

    C. While doing Sun Salutation, explain the significance of this sequence and how the body starts to ope...
  172. make this your own
    follow your own breath
    if theres ay poses that you would like to stay for a few breaths, go ahead and do so
    make this your own individual sun salutation
  173. we will go through surya namaskars A, sun salutation
    this can be the slowest flow you ever had, take slow mindful movement
    blink open the eyes, reach the arms up inhale
    ....
    3 breaths down dog
  174. Inhale - Arms overhead, bend back with arms inline with ears, back of the head in line with the spine

    Exhale - Uttanasana (Forward fold)

    Inhale - Step back to plank

    Exhale - Knees, chest chin or Chaturanga - Elbows hugging into to the body, hips lifted

    Inhale - Up-dog

    Exhale - Down-do...
  175. Stand in samasthithi, hands folded in front of the chest. Both the legs together if possible or at 1 feet apart.
    a. Raise the hands up, palms together, biceps next to the ears, shoulders relaxed and pushed down. Take a slight back bend. Drop the neck back, mid spine bent and finally the lumbar is b...
  176. Inhale arms up and overhead, exhale and with a flat back forward fold you can, inhale and halfway lift, exhale and forward fold. Inhale bend knees until hands are flat on your mat or blocks and take a big step back with your right foot exhale and lower your left knee. Inhale and come up arms overhea...
  177. Rechtes Bein zurück in Position 4, rechtes Bein nach vorne in Position 9.
    Dann für das linke Bein wiederholen. Damit ist 1 Runde vollständig.

    Insgesamt bis zu 6 Runden praktizieren, oder je nach Bedarf und Zeit.
    Aufwärmen des ganzen Körpers, gutes Kardio-Training.
  178. Inhale, raise arms up
    Exhale bend forward
    Inhale step into lunge
    Hold to plank
    Inhale/exhale
    Inhale knees chest chin through to cobra
    Exhale to downward dog
    Inhale step forward
    Exhale step forward
    Inhale up and start again, bend back
  179. Inhale, hands over the head.
    Exhale, fold forward.
    Inhale, rise to half way lift, placing your hands either on thighs, shins, or even floor.
    Exhale, step the right foot back, lower the back shin and knee to the floor.
    Inhale, rise,low lunge
    Exhale, plant the palms, step the left foot back to m...
  180. inhale, hands over the head.
    Exhale, fold forward.
    Inhale, rise to half way lift, placing your hands either on thighs, shins, or even floor.
    Exhale, step the right foot back, lower the back shin and knee to the floor.
    Inhale, rise,low lunge
    Exhale, plant the palms, step the left foot back to m...
  181. Inhale arms up and overhead, exhale and with a flat back forward fold you can, inhale and halfway lift, exhale and forward fold. Inhale bend knees until hands are flat on your mat or blocks and take a big step back with your right foot exhale and lower your left knee. Inhale and come up arms overhea...
  182. 1. Mal Sonnengruß!

    - Schultern nicht hochziehen bei Einatmung
    - beim nach vorne und zurücksteigen Knie NICHT ablegen (beim Vorsteigen zuerst auf die Zehenspitzen)
    - 2 Wege bei Chaturanga nach unten zu gehen (Arme eng am Körper): Knie-Brust-Kinn oder als Brett

    2.+3. Mal mit Atmung LINKS +RECH...
  183. 4 VUELTAS
    1ª VUELTA MANTENER 5 RESPIRACIONES EN ADHO MUKHA SVANASANA
  184. "Anjali mudra sign has many meanings. The explanation given by Krishnamacharya is that:
    'This gesture signifies the potential for an intention to progress to greatest spiritual awakening. When done properly the palms are not flat against each other; the knuckles at the base of the fingers are bent ...
  185. Knie, Brust, Kinn FLOW: Sonnengruß bis Cobra...
    Ausatmen r. und l. zurück; Knie zum Boden; Brustkorb senkt zum Boden, dann Kinn; Ellbogen eng am Körper, Handflächen fest auf die Matte; länge den Rücken nach vorne; Fußrücken schieben in den Boden, wir sind in der kleinen Cobra; Ausatmung Oberkörper ...
  186. Inhale - Arms overhead, bend back with arms inline with ears, back of the head in line with the spine

    Exhale - Uttanasana (Forward fold)

    Inhale - Step back to plank

    Exhale - Knees, chest chin or Chaturanga - Elbows hugging into to the body, hips lifted

    Inhale - Up-dog

    Exhale - Down-do...
  187. Come to standing position and prepare yourslef for Sun salutation.
    Sun salutation (2 rounds)
    Right leg goes to the back first.
    One round is:
    1st half Right leg - to the back, right foot steps forward.
    2nd half Left leg goes back, left leg foot forward.
  188. Come to standing position and prepare yourslef for Sun salutation.
    Sun salutation (2 rounds)
    Right leg goes to the back first.
    One round is:
    1st half Right leg - to the back, right foot steps forward.
    2nd half Left leg goes back, left foot steps forward.
  189. Sun salutation (2 rounds)
    Right leg goes to the back first.
    One round is:
    1st half Right leg - to the back, right foot steps forward.
    2nd half Left leg goes back, left foot steps forward.
  190. Repeat x 2 (1 - 5 breath, 2 - 5 breath)

    Begin in Tadasana (Mountain pose), hands in Anjali mudra (Anjali mudra it is known also as Namaste Mudra and Pray position.

    "Anjali mudra sign has many meanings. The explanation given by Krishnamacharya is that:

    'This gesture signifies the potential f...
  191. Move with the breath. Different paces. First pace slower.
  192. (fortsätta med ashtangasana eller vågen, kobran, nedåtgående hunden,
    uttanasana med konkav rygg, med avslappnad rygg och upp till tadasana)
  193. Zum Aufwärmen 6 Runden Sonnengruß

    Tadasana - Augen schließen und Hände in Namaste, lass den Atem natürlich und leicht fließen

    Atme EIN, heb deine Arme nach oben über den Kopf - du kannst dich hier leicht nach hinten beugen und in eine erste Rückbeuge kommen

    Atme AUS, komm in die stehende V...
  194. From Tadasana
    Inhale - Raised Arms Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Low Lunge Pose
    Exhale - Plank Pose'
    Inhale/Exhale - Eight Limbed Pose
    Inhale - Cobra Pose
    Exhale - Downward Facing Dog Pose
    Inhale - Low Lunge Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Tadasana. RE...
  195. A. Come to standing to practice a variation of Surya Namaskar.

    B. From Tadasana:

    Inhale - Raised Arms Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Low Lunge Pose
    Exhale - Plank Pose'
    Inhale/Exhale - Eight Limbed Pose
    Inhale - Cobra Pose
    Exhale - Downward Facing Dog Pose
    Inhale - ...
  196. A. Release, to begin with the practice a variation of Surya Namaskar.

    B. From Tadasana:

    Inhale - Raised Arms Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Low Lunge Pose
    Exhale - Plank Pose'
    Inhale/Exhale - Eight Limbed Pose
    Inhale - Cobra Pose
    Exhale - Downward Facing Dog Pose
    In...
  197. in * Reach up
    ex *Touch the earth
    in * Lunge Rt back
    in * Plank
    ex *CHILD
    in *Cobra
    ex * Dog
    in * Rt leg forward Lunge
    ex * fold down touch the Earth
    In * Sky
    ex * Heart Sumasati
  198. - Urdha Hastasanna
    - Uttansanna
    - Anjaneyasanna LEFT LEG BACK
    - Plank
    - Ashtanga ( keens to the floor first + chest and chin to the floor at the same time)
    - Bhujangasana
    - Adho Mucka Svasanna
    - Anjaneyasanna LEFT LEG FORWARD
    - Uttansanna
    - Urdha Hastasanna
  199. - Urdha Hastasanna
    - Uttansanna
    - Anjaneyasanna RIGHT LEG BACK
    - Plank
    - Ashtanga ( keens to the floor first + chest and chin to the floor at the same time)
    - Bhujangasana
    - Adho Mucka Svasanna
    - Anjaneyasanna RIGHT LEG FORWARD
    - Uttansanna
    - Urdha Hastasanna
  200. - Urdha Hastasanna
    - Uttansanna
    - Anjaneyasanna RIGHT LEG BACK
    - Plank
    - Ashtanga ( keens to the floor first + chest and chin to the floor at the same time)
    - Bhujangasana
    - Adho Mucka Svasanna
    - Anjaneyasanna LEFT LEG FORWARD
    - Uttansanna
    - Urdha Hastasanna
  201. b. Surya Namaskar
    wie im Kurs geübt.
  202. From Tadasana
    Inhale - urdvha hastasana
    Exhale - forward fold - bend your knees if you need to!
    Inhale - step back right/left foot to low lunge
    Exhale - step back to plank
    Inhale/Exhale -Chaturunga
    Inhale - baby cobra or upward facing dog
    Exhale - Downward Facing Dog
    Inhale - step forward ...
  203. From Tadasana
    Inhale - Raised Arms Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Low Lunge Pose
    Exhale - Plank Pose'
    Inhale/Exhale - Eight Limbed Pose
    Inhale - Cobra Pose
    Exhale - Downward Facing Dog Pose
    Inhale - Low Lunge Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Tadasana. ...
  204. A classic 'flow' Surya Namaskar or Sun Salutation. We will be working on this theme over the coming weeks with many 'base' poses to help progress to some of the poses listed here.

    It is essential to practice the Sun Salutations each week in order to warm the body, increase flexibility and to p...
  205. Beispiel für Surya Namaskar - den Sonnengruß,
    wie im Kurs gelernt
    Variationen möglich.

  206. Inhale: Raise arms up towards sky, look up
    Exhale: Folding forward bend, (bring palms flat on the ground, bend knees if you need to here)
    Inhale: Right foot back for a lunge, (heel towards the back of the mat)
    Exhale: Left foot back, downward facing dog (draw pelvis up towards sky)
    Inhale: Forwa...
  207. Coming into Tadasana at the front of the mat - Grounding the soles of your feet into the mat, bring your toes to touch, heels slightly apart. Engage in your legs, feel your weight evenly distributed. Lift your arches up. Have a gentle gaze out in front of you, lengthening your tailbone, draw the cro...

  208. Start with 4 and move to 6 as you feel more comfortable.
    Surya namaskars are excellent on their own itself as they are a complete body work out as they move your body in multiple different ways and in all directions. Helps to warm the body as well to prepare it for the advances asanas,
  209. 19:17-19:30
    First round cat/cow, shift weight to low lunge
  210. Classical Sun Salutions
    Inhale, lift the arms above the head, push your hips forward and stretch back
    Exhale, fold forward completely leading with the chest bringing the palms by the sides of the feet. knees can be bent if unable to reach the floor.
    Inhale step right leg back, pull the back knee ...
  211. Practice 4 to 6 rounds of sun salutations. Right and left is one round.

    Surya namaskars are excellent on their own itself as they are a complete body work out as they move your body in multiple different ways and in all directions. Helps to warm the body as well to prepare it for the advances as...
  212. 1.Keeping your eyes closed, Inhale, hands to heart prayer pose / Anjali mudra. exhale here.
    2 Inhale, lift the hands and lift the heart up in Urdhva Hastasana, palms facing each other. slight back bend. fingers wide / pinkies in. shoulder down and away from the ears.
    3.Exhale, hinge at the hips t...
  213. First round slow, no breath cues but equal length in each pose
  214. SNC -

    Inhale - Urdvha Hastasana,
    Exhale - Uttinasana
    Inhale - Ardha Uttinasana
    Exhale - Plant hands & step back with the right leg & drop right knee to the mat (Low Lunge)
    Step left leg back and straighten arms for PLANK
    Inhale, then Exhale Press hips up and back for down dog (3-5 breaths...
  215. SNC -

    Tadasana,
    Inhale - Urdvha Hastasana,
    Exhale - Uttinasana
    Inhale - Ardha Uttinasana
    Exhale - Plant hands & step back with the left leg & drop left knee to the mat (Low Lunge)
    Step right leg back and straighten arms for PLANK
    Inhale, then Exhale Press hips up and back for down dog (...
  216. Coming into Tadasana at the front of the mat - Grounding the soles of your feet into the mat, bring your toes to touch, heels slightly apart. Engage in your legs, feel your weight evenly distributed. Lift your arches up. Have a gentle gaze out in front of you, lengthening your tailbone, draw the cro...
  217. A. After releasing from the practice of Palm Tree Pose, come to practice Surya Namaskar or Sun Salutation.

    B. One can practice any form of the variation, here the classic form in included. Make sure at each pose the breathing is kept in mind and the stretch is felt at the various parts of the bod...
  218. 1. De la position de l'enfant, retournez les orteils et transférez le poids sur les pieds
    Tranquillement ramenez les mains vers les pieds
    Déposez les pieds à plat au sol et faites glisser les mains sur les tibias les cuisse
    Dérouler la colonne une vertèbre à la fois, la nuque en dernier
    Les main...
  219. From Tadasana: Exhale - standing forward fold pose
    Inhale - Raised Arms Pose, gently bend your back Inhale - slowing up to Tadasana
    Exhale - Standing Forward Fold Pose ...
  220. dehnt und wärmt alle Muskeln
    Sonnengeflecht erhält Energie
    Herz Kreislauf System
    belebt + energetisiert
  221. The first low lunge you step your left foot backwards and then switch and step the left forwards as you come out of downward dog

    Repeat 3 to 5X
  222. Two rounds in the first with Upward Facing Dog instead of Cobra
  223. From Tadasana:

    Inhale - Raised Arms Pose, gently bend your back
    Exhale - Standing Forward Fold Pose
    Inhale - Low Lunge Pose (right side)
    Exhale - Plank Pose'
    Inhale/Exhale - Eight Limbed Pose
    Inhale - Baby Cobra Pose
    Exhale - Puppy Dog Pose
    Inhale - Low Lunge Pose (left side)
    Exhale - St...
  224. Coming into Tadasana at the front of the mat - Grounding the soles of your feet into the mat, bring your toes to touch, heels slightly apart. Engage in your legs, feel your weight evenly distributed. Lift your arches up. Have a gentle gaze out in front of you, lengthening your tailbone, draw the cro...
  225. A. To further warm up the body to increase the muscle strength, while opening them and to gain flexibility the practice of Surya Namaskar is essential.

    B. Starting with the Tadasana pose, go step by step into the 10 steps and focus on the inhalation and the exhalation in each pose. Make sure that...
  226. A. Release, to begin with the practice a variation of Surya Namaskar.

    B. From Tadasana:

    Inhale - Raised Arms Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Low Lunge Pose
    Exhale - Plank Pose'
    Inhale/Exhale - Eight Limbed Pose
    Inhale - Cobra Pose
    Exhale - Downward Facing Dog Pose
    In...
  227. Stand in Tadasana with hands at heart center
    Inhale and reach arms up overhead slightly bending back
    Exhale and swan dive for a forward fold keeping a slight bend in the knees
    Inhale, step left foot forward bring hands down to mat to frame the foot
    For a low lunge
    Inhale and extend left foot ...
  228. Inhale arms upwards, adding in a back bend and exhale fold forward, hinging from the hips into Uttanasana. Inhale look forward to a flat back and exhale step back to low lunge Anjaneyasana. Step back into downward dog, knees chest chin and push forward into Bujangasana. Step back into downward facin...
  229. A. Release and come to stand at the short end of the mat.

    B. From Tadasana:

    Inhale - Raised Arms Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Low Lunge Pose
    Exhale - Plank Pose'
    Inhale/Exhale - Eight Limbed Pose
    Inhale - Cobra Pose
    Exhale - Downward Facing Dog Pose
    Inhale - Low L...
  230. 5 rounds of sun salutations, focus on the correct alignment of breath in every posture and don't rush through it.
    1- lunge

    (5 breaths in each lunge variation going forward.)

    2 - crescent lunge
    3 - easy revolved side angle
    4 - low lunge open twist
    5 - lizard pose
  231. 2em - Droite - Pas de Variation
  232. 1er - Droite - Rester en Kapiasana
  233. 3em - Droite - Variation 1, see below
  234. 4em - Droite - See below: Flow V inverse --> table --> enfant - 5 repris
  235. 2em - Gauche - Pas de Variation
  236. 4em - Gauche - Extension below
  237. 3em - Gauche - Torsion, see below
  238. Anjali Mudra (salutation seal) mains joints devant le cœur, pousse sur sternum – pas une main plus forte que l’autre – décoller la paume de la main (ouverture du cœur)
    Salutation du soleil
    Mountain pose , monter 1 sur l'inspire, le deuxième, descendre devant le coeur, 2X et 1 fois bras ensembles, ...
  239. Moral/Rigorous Honesty
    Proverbs 19:1 Better is a poor person who walks in his integrity than one who is crooked in speech & is a fool.
    Having honest inventory, honest assets to offer...
  240. I am filled with energy, vitality, & joy.
  241. Surya Namaskars - Since you have done hatha yoga, I am assuming you know surya namaskars.

    Practice 4 to 6 rounds of sun salutations. Right and left is one round.

    Surya namaskars are excellent on their own itself as they are a complete body work out as they move your body in multiple different ...
  242. Sonnengruß mit Plankpose (ohne Ausfallschritt)
  243. Surya Namaskar - sun salutation

    Practice 5 rounds of sun salutations. Right and left is one round.

    Start with 4 and move to 6 as you feel more comfortable.

    Surya namaskars are excellent on their own itself as they are a complete body work out as they move your body in multiple different wa...
  244. A. Mettiti in piedi nella posizione della montagna, inspira alza le braccia, guarda in alto.
    B. Espira piegati in avanti sino a toccare a terra con le mani.
    C. Inspira raddrizza la schiena, guarda davanti a te, sposta le mani sulle cosce se necessario.
    D. Espira, palmi a terra, passo indietro vai...
  245. Surya Namaskars - Since you have done hatha yoga, I am assuming you know surya namaskars.

    Practice 4 to 6 rounds of sun salutations. Right and left is one round.

    Start with 4 and move to 6 as you feel more comfortable.

    Surya namaskars are excellent on their own itself as they are a complete...
  246. Meet in Downward Dog for three breaths.
    INHALE Bring right leg to hip height.
    EXHALE Bring right knee to chest and plant knee between hands, slide right calf parallel with top of mat, bring back foot parallel with end of mat - back leg extended. Left arm reaches up. Heart shines forward and up. ...
  247. Tadasana, ayaklar yere güçlü bir şekilde kökleniyor, omurga uzun, kulaklar omuzlardan uzak, dizlerini yukarı çek, bacaklar aktif, karın içerde, kuyruk sokumu aşağıya.
    Nefes al, kollar iki yandan yukarı uzansın, sırtından geriye doğru nazikçe bükül.
    Ver nefesini, katlan ikiye, bağ ağır, belini zor...
  248. IH: high toes
    EH: step/hop top of mat
    IH: tall mountain
    EH: Ff
    IH: R foot back / low lunge
    EH: high plank
    IH/EH: knees, chin, chest
    IH: cobra
    EH: down dog
    IH: R foot bt hands / low lunge
    EH: step forward / Ff
    IH: hands heart center
  249. tiptoe to the top of the mat
    IH: halfway lift
    EH: Ff
    IH: tall mountain - arms overhead - backbend
    EH: Ff
    IH: halfway lift
    EH: step right foot back to low lunge - plank - lower to belly
    IH: cobra
    EH: down dog
    IH: low lunge
    EH: Ff
    IH: samasthiti
  250. Inhale, hands over the head Urdvha Namasker
    Exhale, fold forward Uttanasana
    Inhale half lift, Ardha Uttanasana
    Exhale, step the right foot back, drop the back shin and knee to the floor
    Inhale Anjayasana
    Exhale, plant the palms, step the left foot back to the back of the mat
    Inhale Plank
    Exha...
  251. Inhale, hands over the head Urdvha Namaskar
    Exhale, fold forward Uttanasana
    Inhale half lift, Ardha Uttanasana
    Exhale, step the left foot back, drop the back shin and knee to the floor
    Inhale Anjayasana
    Exhale, plant the palms, step the left foot back to the back of the mat
    Inhale Plank
    Exhal...
  252. From Tadasana
    Inhale - Raised Arms Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Low Lunge Pose
    Exhale - Plank Pose'
    Inhale/Exhale - Eight Limbed Pose
    Inhale - Cobra Pose
    Exhale - Downward Facing Dog Pose
    Inhale - Low Lunge Pose
    Exhale - Standing Forward Fold Pose
    inhale - raised arms ...
  253. Surrender to the breath , let that guide the movement
  254. plank 3 breaths
    - lower knees
    -lower abdomen to floor elbows in
    - choose- baby cobra = no hands
    - sphinx resting on forarms
    - upward dog pelvis down
    -
  255. 3 rounds. Round 1-pulses. Round 2-Twist. Round 3-Backbend.
  256. Stå i berget med händerna i böneposition.
    Andas in, ta isär händerna och cirkla upp mot himlen som om du vill fånga in energin mellan dina händer.
    Andas ut och för ihop dem och för dem hela vägen ner till jorden.
    Andas in och i en rörelse för du händerna tillbaka till himlen, böj dig lite bakå...
  257. Saludo al Sol Clásico - repetir 5 veces
  258. Repeat Sun Salutation 2-6 times
  259. From Tadasana
    Inhale - Raised Arms Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Low Lunge Pose
    Exhale - Plank Pose'
    Inhale/Exhale - Eight Limbed Pose
    Inhale - Cobra Pose
    Exhale - Downward Facing Dog Pose
    Inhale - Low Lunge Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Tadasana. ...


  260. right foot back right knee down

    from plank -in knees to floor- out child pose-in cobra

    right foot forward left knee down
  261. From Tadasana
    Inhale - Raised Arms Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Low Lunge Pose
    Exhale - Plank Pose'
    Inhale/Exhale - Eight Limbed Pose
    Inhale - Cobra Pose
    Exhale - Downward Facing Dog Pose
    Inhale - Low Lunge Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Tadasana.
    R...
  262. x 4 | First set, slow demonstration

    Slow to Fast | Rest between second set (Mountain pose, eyes closed, relax)
  263. - classic sun salutation, very slow
  264. IN: Raise the arms up with gentle back bend (3)
    Ex: Forward fold (2)
    IN: Halfway lift (3)
    Ex: step back into Plank and Inhale stay for 5-4-3-2-1
    Ex. lower down into chaturanga Dandasna
    IN: Cobra (5)
    Ex Adho muka svanasana- (5)
    IN: look forward- walk or hopto top of mat
    Ex-forward fold(3)
    ...
  265. SUN SALUTE. see other handout
  266. Classical Surya Namaskara 2 times. On the first time, pause in each asana to give refined instruction.

    Stephens, Mark. Yoga Sequencing: Designing Transformative Yoga Classes (Kindle Location 2685). North Atlantic Books. Kindle Edition.
  267. A. The practice of Surya Namaskar is a good way to WARM up the body.

    B. Practice this movement with breath connection.

    C. Stretch in each pose and make sure that the right muscles at each pose is stretched the right way.

  268. A. Release, to begin with the practice a variation of the same - Surya Namaskar.
    From Tadasana
    Inhale - Raised Arms Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Low Lunge Pose
    Exhale - Plank Pose'
    Inhale/Exhale - Eight Limbed Pose
    Inhale - Cobra Pose
    Exhale - Downward Facing Dog Pose
    ...
  269. Lunging Salutation - breath to movement
  270. Classical Sun Salutation x 3 rounds
    Start in mountain pose - feet together, standing tall & core engaged, shoulders back & down & hands together at heart
    Inhale: Raise prayer & gaze upwards
    Exhale: Bend knees, hinge from hips into forward fold
    Inhale: Hands on shins for flat back
    Exhale: Hands ...
  271. 1. Exhale- bring the palms together at the heart in prayer position.
    2. Inhale- extend the arms out to the side, up and over the head, w/ a gentle lean back
    3. Exhale- hinge forward at the hips w/ arms out to the side, relax head, neck, arms- (uttanasana)- forward fold
    4. Bend knees; place ha...
  272. A. Release from the Surya Namaskar A and come to practice a variation of the same - Surya Namaskar.
    From Tadasana
    Inhale - Raised Arms Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Low Lunge Pose
    Exhale - Plank Pose'
    Inhale/Exhale - Eight Limbed Pose
    Inhale - Cobra Pose
    Exhale - Downward...

  273. Inhale - Raised Arms Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Low Lunge Pose
    Exhale - Plank Pose'
    Inhale/Exhale - Eight Limbed Pose
    Inhale - Cobra Pose
    Exhale - Downward Facing Dog Pose
    Inhale - Low Lunge Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Tadasana.
  274. In order to keep warming up our bodies, let's do a couple Sun Salutations.

    (Inhale) arms up.
    (Exhale) fold forward.
    (Inhale) half lift.
    (Exhale) step back to plank, lower down Chaturanga.
    (Inhale) Cobra or Updog
    (Exhale) Downward Facing Dog
    (Inhale) look forward
    (Exhale) step or jump to th...
  275. - Inhale, hands over the head.
    - Exhale, fold forward.
    - Inhale, rise to half way lift.
    - Exhale, step the right foot back, drop the back shin and knee to the floor.
    - Inhale, rise,low lunge
    - Exhale, plant the palms, step the left foot back to meet the right.
    - Inhale, knees to the mat.
    - Ex...
  276. A. Release from the Surya Namaskar A and come to practice a variation of the same - Surya Namaskar.
    From Tadasana
    Inhale - Raised Arms Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Low Lunge Pose
    Exhale - Plank Pose'
    Inhale/Exhale - Eight Limbed Pose
    Inhale - Cobra Pose
    Exhale - Downwa...
  277. Sun Salutation Basic Hatha Version X4
  278. (2x/side)
    - Inhale, hands over the head.
    - Exhale, fold forward.
    - Inhale, rise to half way lift.
    - Exhale, step the right foot back, drop the back shin and knee to the floor.
    - Inhale, rise,low lunge
    - Exhale, plant the palms, step the left foot back to meet the right.
    - Inhale, knees to the...
  279. Armen grote cirkel 4x
    Voorover buiging kruin naar de grond en tafel 4x
    Blijf naar voren kijken en stap naar PLANK
    Handen naast de borst COBRA
    Vanuit het centrum of vanuit je knieën naar NEERKIJKENDE HOND
    Rechter been omhoog inademend, zet tussen de handen. kom omhoog handen naast de heupen. Ina...
  280. Inhale, arms up and introduce a slight back bend and then exhale forward fold. Take right leg back into low lunge and then take left leg back to meet it in plank. Knees, chest chin - 8 limbed pose and up into upward dog, then back into downward dog. Take 3 breaths here before stepping right leg forw...
  281. Walk or jump to tadasana. IN: Raise the arms above the head - gaze up.
    OUT: Forward fold
    IN: Halfway lift
    OUT: Right foot back - left
    IN: Plank stay
    OUT: Cahturanga - lower down
    IN: Cobra
    OUT: Adho muka svanasana Stay 3-5 breath
    IN: Walk/jump to hands
    OUT: forward fold
    IN: Raise the arms O...
  282. Go through a gentle Classic Surya 2 times.
  283. Inhale, rise to half way lift
    Exhale, step the left foot back, drop the back shin and knee to the floor
    Inhale, rise, low lunge
    Exhale, plant the palms, step the right foot back to meet the left
    Inhale, knees to the mat
    Exhale as you lower with control
    Inhale to Cobra
    Exhale, tuck your toes ...
  284. 7 salutations - 1 for each day of the week ;)
  285. Getting ready for a day in the sun
  286. A. Start to bring energy into the body with the practice of Sun Salutation.

    B. Going to two rounds of close to 6 breaths in each round. Taking a few breaths before starting the second round.

    C. While doing Sun Salutation, explain the significance of this sequence and how the body starts to ope...
  287. Added a lunge after forward bend
    alternative option to lower from plank without dropping knees to the ground
    4 rounds - Two rounds on each side
  288. Hands come to heart center.

    Inhale bring the arms up,

    Exhale dive forward, keeping a slight bend in the knees

    Inhale, fingertips touch the ground as the eyes look up, keeping a flat back

    Exhale, place the hands down on the mat,

    Inhale step the right leg back, other leg steps back, ...

  289. + ardha hanumanasana
    + adho mukha eka pada (apertura de caderas)
  290. nhale, reach hands towards the sky (with a slight backbend if this is in your practice)
    Exhale, swan dive flat back forward to forward fold bending at the knees to reach the mat
    Inhale, halfway lift, keeping a flat back, place your hands on your shins
    Exhale plant your hands on the mat, inhale
    E...
  291. Classic Sun Salutation 3 rounds
  292. In mountain pose repeat: " I am free to be who I am and I flow freely using my own creativity"
  293. Вместо кобры выполняется облегченный вариант асаны
  294. inhale, hands over the head.
    Exhale, fold forward.
    Inhale, rise to half way lift, placing your hands either on thighs, shins, or even floor.
    Exhale, step the right foot back, drop the back shin and knee to the floor.
    Inhale, rise,low lunge
    Exhale, plant the palms, step the left foot back to me...
  295. 3 times. Two slow, one just inhale and exhale instructions
  296. Classical Sun Salutation x 3 rounds
    Start in mountain pose - feet together, standing tall & core engaged, shoulders back & down & hands together at heart
    Inhale: Raise prayer & gaze upwards
    Exhale: Bend knees, hinge from hips into forward fold
    Inhale: Hands on shins for flat back
    Exhale: Hands...
  297. A. To further warm up the body and to increase the muscle strength

    B. Starting with the Tadasana pose, go step by step into the 10 steps and focus on the inhalation and the exhalation in each pose. Make sure that this sequence of Sun Salutation is done slowly, mainly to open the entire body and i...
  298. Coming back to center, let's move through a couple sun salutations. Starting in mountain pose, we will begin Surya Namaskar A. • IN arms out and up, EX fold, IN lift, EX plank, IN TOP plank, EX chattaranga, IN SLIDE forward, chest open Up dog, EX downdog 5 breaths (crown facing mat, core engaged, li...
  299. Third round of sun salutations
  300. Second round of sun salutations
  301. From mountain pose, inhale up, into slight arch of back keeping neck straight, bend over exhaling. Reach forward to ground, and to plank inhaling count of four, from plank bring right knee towards chest and plant foot flat on ground while exhaling. Inhale, moving back to plank, exhale dipping chest ...
  302. Do right leg then left leg, and end at prayer pose.
  303. Classical Sun Salutation x 3 rounds
    Start in mountain pose - feet together, standing tall & core engaged, shoulders back & down & hands together at heart
    Inhale: Raise prayer & gaze upwards
    Exhale: Bend knees, hinge from hips into forward fold
    Inhale: Hands on shins for flat back
    Exhale: Han...
  304. Moving with your breath.

    Inhale expand, exhale lengthen.

    On first sun salutation:

    - Step back with RIGHT foot
    - Flow through
    - Step forward with RIGHT foot again

    *Second round on left side
  305. This flow finishes in downward facing dog.
  306. Inhale, hands over the head.
    Exhale, fold forward.
    Inhale, rise to half way lift, placing your hands either on thighs, shins, or even floor.
    Exhale, step the right foot back, drop the back shin and knee to the floor.
    Inhale, rise,low lunge
    Exhale, plant the palms, step the left foot back to me...
  307. INHALE IN TADASANA STANDING TALL WITH THE FEET HIP WIDTH APART
    AS YOU EXHALE BRING THE HANDS INTO NAMASTE
    INHALE RAISED ARMS POSE: LIFT ARMS UP TO CEILING, ANGLE THE STERNUM UP TO THE CEILING, SQUEEZE INTO GLUTES
    EXHALE COME BACK TO STANDING AND MOVE INTO FORWARD BEND, HANDS TO FEET, HEAD TO KNEE...
  308. Surya A - wide legged planks and DD
  309. Once each side
    Inhale, hands over the head.
    Exhale, fold forward.
    Inhale, rise to half way lift.
    Exhale, step the right foot back this time, drop the back shin and knee to the floor.
    Inhale, rise,low lunge
    Exhale, plant the palms, step the left foot back to meet the right.
    Inhale, knees to ...
  310. + MOUNTAIN POSE
    + INHALE - INTO MOUNTAIN POSE RAISED HANDS
    ENGAGE ROOT/BELLY LOCK/THIGHS
    + EXHALE - FORWARD FOLD UTTASSANA, RELAX NECK/SHOULDERS/KNEES
    + INHALE - HALF FORWARD FOLD - LIFT HEART CENTRE/SHOULDERS BACK/ALIGN SACRUM & NECK/FLOOR GAZE
    + EXHALE/INHALE - HANDS DOWN/STEP BACK INTO HA...
  311. Inhale, reach hands towards the sky (with a slight backbend if this is in your practice)
    Exhale, swan dive flat back forward to forward fold bending at the knees to reach the mat
    Inhale, halfway lift, keeping a flat back, place your hands on your shins
    Exhale plant your hands on the mat, inhale
    ...
  312. 3 vueltas, lentamente, descansar 5 respiraciones
    ir aumentando el número de vueltas hasta 5
  313. Use your own cues from Surya namaskar papers.
  314. Varias vueltas (Surya Namaskar Clásico - versión Tradicional)
  315. Afsluiten - Anjali Mudra - Het loslaten van controle over het pad van je leven, de dingen die gebeuren; Je openen voor het onbekende van elke dag, elke ontmoeting,... Dit cultiveren brengt jezelf rust, vrede, ... en connectie met het leven en met mensen.

  316. A. Come to practice Surya Namaskar or Sun Salutation at your level of comfort.
    B. You can practice any form of the variation. Practice 3 times. Never hold the breath at any pose and let the flow happen.
  317. Stand in Mountain pose: Tadasana

    INH: circle arms out & up, over the head.
    EXH: fold forward, hinge over hips, strong legs, bring stomach towards thigh bones: FORWARD FOLD
    INH: lift with a straight spine to half forward fold, hands on blocks or shins, belly engage, shoulders on the back
    EXH: s...
  318. Do one slow and one normal round
    move with breath
  319. MOUNTAIN . BACKBEND . FF . LOW LUNGE (R LEG BACK) - ARM CIRCLES & EASY TWIST . PLANK . CHUTURUNGA . LUNG OPENER . AWKWARD CAT . CHILDS . SPHINX/COBRA- ROLLS . DOG . LOW LUNGE (L LEG BACK)- ARM CIRCLES & EASY TWIST . FF . MOUNTAIN


    3 ROUNDS OF MOVING SALUTE.
  320. Namaste
    I - Back bend
    E - Fold
    I - Plant palms - to low lunge
    E - to plank
    I - Knees chin chest to cobra
    E - DFD
    I - Opposite leg forward in low lunge
    E - Step forward to forward fold
    Namaste
  321. Inhale, hands over the head.
    Exhale, fold forward.
    Inhale, rise to half way lift.
    Exhale, step the right foot back this time, drop the back shin and knee to the floor.
    Inhale, rise,low lunge
    Exhale, plant the palms, step the left foot back to meet the right.
    Inhale, knees to the mat.
    Exhale ...
  322. Inhale, hands over the head.
    Exhale, fold forward.
    Inhale, rise to half way lift.
    Exhale, step the right foot back this time, drop the back shin and knee to the floor.
    Inhale, rise the hands over the head, Anjaneyasana. Engage the core here to support the lower back.
    Exhale, plant the palm...
  323. 3 rounds with chin chest to floor
  324. סוריה נמסקר פעמיים פעם ראשונה בצד ימין ופעם שנייה בצד שמאל.
    בפעם הראשונה לשים לב יותר לנשימה ולקיוז
  325. inhale and exhale as you move into the poses
  326. Inhale, hands over the head.
    Exhale, fold forward.
    Inhale, rise to half way lift.
    Exhale, step the right foot back this time, drop the back shin and knee to the floor.
    Inhale, rise the hands over the head, Anjaneyasana. Engage the core here to support the lower back.
    Exhale, plant the palms, st...
  327. Sun Salutation
    Two Rounds

    Sun Salutation
    Bring happiness to this yoga flow that honours the Sun and Mother Earth.
    Orange loves laughter and happiness.
    Be gentle with self and enjoy wherever you are in this flow.

    With practice it will only get easier.
  328. Coming back to center, let's move through a couple sun salutations. Starting in mountain pose, we will begin Surya Namaskar A. • IN arms out and up, EX fold, IN lift, EX plank, IN TOP plank, EX chattaranga, IN SLIDE forward, chest open Up dog, EX downdog 5 breaths (crown facing mat, core engaged, li...
  329. SUN SALUTAIONS A
    4 ROUNDS

    RIGHT FOOT BACK 1st round: Pause in LOW LUNGE, move in and out to Plank 2 x and HOLD LOW LUNGE 3 Breaths
    LEFT flow
    RIGHT flow
    LEFT flow

  330. 2 rounds complete of SURYA NAMASKAR (knee up): 1 right side + 1 left side x2
  331. In ashtanga namaskar we have 8 points of contact with the mat to represent the 8 limbs of yoga (feet, hands, knees, chest, chin).
    The throat is extremely open in this pose.
    Go slowly and consciosly.
    These days we spend so much time with devices that keep our chin stuck to our chest that this pose...
  332. Transition: Inhale walk your feet to the front of the mat, and lift up to standing position.
    1. Inhale: Arms up, gaze up,
    2. Exhale: Bend forward down,
    3. Inhale: Look up
    4. Exhale: Arms on the mat , step the right foot to the back, knee on the floor. Step left foot back, knee on the floor

    V...
  333. 2 rounds complete: 1 right side + 1 left side x2
  334. Classical sun salutation of hatha yoga

    This salutation is a great warm up or can be used to "glue" your class together when you need to flow.

    You can use it as the only salutation in your sequence - building up multiple rounds.
    You can also use it as a base to tie other variations around it.
    ...
  335. SURYA NAMASKAR
    ENTRE 6 Y 12 VUELTAS CON CADA PIE
  336. WINTER

    This time of the year the body works hard to create a good digestive system and the body needs enough heat to be generated.

    A. Practicing yoga poses that generate heat, we have added Surya Namaskar into the sequence.

    B. Practice this for about 6 rounds of 3 pairs and work on the slo...
  337. Not going to do traditional ashtanga namaskara with knees chest chin as a replacement for chaturanga dandasana (yogi push-up or low plank) because it encourages dipping shoulders below elbows.
    Because it is a weight-bearing pose, one of the most important aspects of chaturanga alignment is to maint...
  338. Inhale arms up, exhale fold, inhale halfway lift, exhale step to plank, inhale - hold plank, exhale knees-chin-chest (or chaturanga). Inhale cobra/updog, exhale downdog. Inhale right foot foward - low lunge (drop to knee) -

    4 rounds of breath to low lunge, then hold lunge/splits prep (10 breath...
  339. Inhale arms up, exhale fold, inhale halfway lift, exhale step to plank, inhale - hold plank, exhale knees-chin-chest (or chaturanga). Inhale cobra/updog, exhale downdog. Inhale right foot foward - low lunge (drop to knee) - lunge/splits prep (10 breaths); Step forward (inhale), fold exhale; rise u...
  340. Inhale arms up, exhale fold, inhale halfway lift, exhale step to plank, inhale - hold plank, exhale knees-chin-chest (or chaturanga). Inhale cobra/updog, exhale downdog. Inhale right foot foward - low lunge (drop to knee) - lunge/splits prep Step forward (inhale), fold exhale; rise up inhale, hand...
  341. From down dog
    Ex: slowly walk feet to meet the hands
    In: roll up slowly, feel each vertebrae stack one on top of the other
    Hands to anjali mudra
    2 rounds of sun saluation
    IN: Arms to ceiling, hands to prayer or separate
    EX: Fold forward, keeping the knees soft, fingertips to shin or to the flo...
  342. As above
    Offer chatturanga from high plank, press into hands and tops of the feet for updog, gaze is forward.
    Lift the hips roll over the toes.
    Option to come back to downdog and skip the flow.
  343. Start on Right
    1 Set is a Right and Left
  344. Inhale, backward bend
    Exhale, forward fold
    Inhale, halfway lift
    Exhale, step your right foot back into low lunge then plank
    Inhale, upward dog
    Exhale, downward dog
    Inhale, step through to low lunge with your right foot
    Repeat on each side 3 times
  345. INHALE - Backward bend
    EXHALE - forward fold
    INHALE - Plant hands, step your RIGHT foot back, LOW LUNGE
    Step LEFT foot back to PLANK
    EXHALE - KNEES, CHEST, CHIN and hold the breath
    INHALE - UPWARD DOG
    EXHALE - lift hips into DOWNWARD DOG, look between your hands
    INHALE - step through to LOW ...
  346. 1 breath per movement.
    inhale- stretch back.
    exhale as you fold forward.
    inhale- leg back into lunge.
    exhale- into plank, hold, inhale.
    exhale down.
    inhale into cobra.
    exhale into down dog.
    inhale- lunge.
    exhale- fold.
    inhale- back to center.
  347. Strengthens all the muscles and joints.
  348. 2 rounds of sun salutations

    Holding on downward dog for 3 breath cycles
  349. 3 X Rounds

    INHALE - Backward bend
    EXHALE - forward fold
    INHALE - come up halfway, step your right foot back, LOW LUNGE then your left to PLANK
    EXHALE - KNEES, CHEST, CHIN and hold the breath
    INHALE - UPWARD DOG
    EXHALE - DOWNWARD DOG, look between your hands
    INHALE - step through to LOW LUNG...
  350. Focus on movements , flow and the breathe. It can be done lots of times , almost like a moving meditation. takes your mind off other things.
  351. 6 rounds

    INHALE - Backward bend
    EXHALE - forward fold
    INHALE - come up halfway, step your right foot back, LOW LUNGE then your left to PLANK
    EXHALE - KNEES, CHEST, CHIN and hold the breath
    INHALE - UPWARD DOG
    EXHALE - DOWNWARD DOG, look between your hands
    INHALE - step through to LOW LUNGE ...
  352. A. After releasing from the practice of Palm Tree Pose, come to practice Surya Namaskar or Sun Salutation.

    B. One can practice any form of the variation, here the classic form in included. Make sure at each pose the breathing is kept in mind and the stretch is felt at the various parts of the bod...
  353. Sonnengruß klassisch

    AA: Berghaltung/Samasthiti
    EA: gestreckter Berg mit Rückbeuge
    AA: Vorbeuge
    EA: tiefer Ausfallschritt links zurück
    AA: Bretthaltung
    EA: über die Brust absenken in die Kobra
    AA: Herabschauender Hund
    EA: tiefer Ausfallschritt links nach vorne
    AA: Vorbeuge
    EA: Berghaltun...
  354. 4 rounds (2 L, 2 R) of sun salutation -
  355. 2X

    INHALE - Backward bend
    EXHALE - forward fold
    INHALE - come up halfway, step your RIGHT foot back, LOW LUNGE
    MOVE UP TO WARRIOR I and HOLD

    Windmill down into PLANK
    EXHALE - KNEES, CHEST, CHIN and hold the breath
    INHALE - UPWARD DOG
    EXHALE - DOWNWARD DOG, look between your hands
    INHAL...
  356. 4X

    INHALE - Backward bend
    EXHALE - forward fold
    INHALE - come up halfway, step your right foot back, LOW LUNGE then your left to PLANK
    EXHALE - KNEES, CHEST, CHIN and hold the breath
    INHALE - UPWARD DOG
    EXHALE - DOWNWARD DOG, look between your hands
    INHALE - step through to LOW LUNGE with y...
  357. 2X

    INHALE - Backward bend
    EXHALE - forward fold
    INHALE - come up halfway, step your RIGHT foot back, LOW LUNGE
    MOVE UP TO WARRIOR II and HOLD

    Windmill down into PLANK
    EXHALE - KNEES, CHEST, CHIN and hold the breath
    INHALE - UPWARD DOG
    EXHALE - DOWNWARD DOG, look between your hands
    INHA...
  358. INHALE lift your arms up
    EXHALE fold forward
    INHALE flat black
    EXHALE chaturanga
    INHALE upward dog
    EXHALE downward dog
    INHALE step/hop up
    EXHALE flat back
    INHALE fold forward
    EXHALE hands up
    INHALE release the hands to the side
  359. Do your own version of the sun salutations here.
  360. 1 breath per movement.
    inhale- stretch back.
    exhale as you fold forward.
    inhale- leg back into lunge.
    exhale- into plank, hold, inhale.
    exhale down.
    inhale into cobra.
    exhale into down dog.
    inhale- lunge.
    exhale- fold.
    inhale- back to center.
    repeat 3x
  361. Add down dog twist hand to front leg
  362. Tadasana explain

    Inhale raise arms, look up urdhvahasana

    Hold breath, back bend

    Exhale bend from hips keeping straight spine, arms out like eagle

    Hands touch where you can

    Inhale right leg back, knee down, right foot flat on floor

    Inhale raise torso up
    Horse riding pose
    Tadasana ...
  363. Tadasana
    Reach hands up overhead in prayer
    Backbend
    Fordward Fold
    Step Right Foot Back , Low Lunge
    Plank
    Lower down, Knees Chin & Chest
    Baby Cobra
    Downward Dog
    Step Right Foot Forward, Low Lunge
    Forward Fold
    Tadasana

    Change Sides, Left foot back first.

    Repeat 2x
  364. 1st sun salutation
    Gentle lunge sloshing
  365. A. To further warm up the body to increase the muscle strength, while opening them and to gain flexibility the practice of Surya Namaskar is essential.

    B. Starting with the Tadasana pose, go step by step into the 10 steps and focus on the inhalation and the exhalation in each pose. Make sure that...
  366. 3 times pausing in each asana to give refined instruction.
  367. 2x @ 5 breaths
    1x at 1 breath
  368. Sun Salutations... Stand tall in tadasana and bring your hands to your heart.
    Inhale, reach your hands up high and lean back with chest open and bring your pelvis forward, keeping your weight even on your feet.
    Back to center for a breath.
    Exhale, bend at the hips for a forward fold. bend your...
  369. pulgares cruzados, manos entrelazadas. 2 veces (1 por pierna)
  370. For every pose, breath in and out for 5 seconds
    Exhale when changing poses
  371. 3 rounds
    1st round Focus on lifting arches of feet in down dog and paddling out feet
    2nd round Focus on lifting arches
    3rd round foot stretch in down dog
  372. Only modification from the picture - from forward fold inhale and come half way up with hands on the shins, spine straight, look forward, then exhale and fold again.

    Three rounds of Classic Surya Namaskar. One round - both legs.
  373. It has been said (by the ancient Rishis of India) that the different parts of the body are governed by different Devas (divine impulses or divine light). The solar plexus (located behind the navel, which is the central point of the human body) is said to be connected with the Sun. This is the main r...
  374. surya namaskara
    Anahata – Anahata literally means “unbeaten.” It is the heart chakra and the center point in the chakra system, standing between the three lower earthly chakras and the three celestial chakras above.
  375. its a great natural way to stretch and tone the abdominal muscles
    good for children as it brings concentration and calm to their mind
  376. slow -flexibity
    medium pace- helps to tone the muscles
    Fast pace is a great cardiovasular workout and helps with weight loss
  377. R leg steps back
    R leg steps forward
  378. L leg steps back
    L leg steps forward
  379. Surya Namaskar gives the body a full range of postures
    Increases circulation , flow of the blood and removes any blockages of energy in the body
    Repeat 2 rounds
  380. Inhale arms out and up, stretch up, hands touch,
    Exhale, fold forward from hips, reach down to the ground.
    Inhale half-way lift with a flat back.
    Exhale, forward fold, left leg to back of mat
    Inhale here (in lunge)
    Exhale, right leg back to plank.
    Inhale here.
    Exhale, knees to the ground, r...
  381. À la 6ième Salutation, transfert du kapi asana en posture du lézard sur autre côté
  382. Les 4 premières Salutation sont faites de manière classique sans variations
  383. Slow salute to the sun. Use blocks where needed.
  384. One slow round, 3-5 breaths in each pose.
  385. Vitality salute:
    MOUNTAIN
    FWD FOLD - knees bent
    LOW LUNGE L - interlace fingers, palms out, inhale lift, palms in, exhale lower.
    PLANK
    LUNG OPENER
    CAT
    BUTT TO HEELS
    SPHINX/COBRA
    D/DOG
    LOW LUNGE R - interlace shoulder stretch up & down.
    FWD FOLD
    MOUNTAIN
  386. Repeat x 2 (one each side) or x 6 (three each side)
  387. Repeat x 3 each side with lifted lunge (optional)
  388. Repeat Sun Salutation C x 3 times per side. Hold Downward Facing Dog for 3-5 breaths.
  389. Skip plank and chaturanga, just do:
    Tadasana- Uttanasana- Ardha Uttanasana- anjaneyasana- Adho Mukha Svanasana- Anjaneyasana- Adho Mukha Svanasana- Uttanasana- Ardha Uttanasana-Tadasana
  390. Complete 3- 5 rounds of Sun Salutations. 1 round consist of two side of the body.
  391. Step back to plank and DD left foot.
  392. Step back to plank and DD right foot.
  393. Step right foot back to plank, Chaturanga to floor, LOW COBRA
  394. 3 times. Pause each time in Anjaneyasana to explore dynamic movement, then hold Anjaneyasana each time for 5 breaths.
  395. 6 vuelta rapida, solo con respiración
  396. 6 sets
    first 2 slow
    next 4 at own pace
  397. The Sun Salutation is a series of poses performed in a sequence to create a flow of movement. Each pose coordinates with your breathing: Inhale to extend, and exhale to bend. Sun Salutations build heat in the body and are often used as warm-up sequences for a yoga practice.
  398. This is full sun salutation, one breath per movement. This should come after you get comfortable with the previous 2. You can work your way up to this. Each movement requires a breath.
  399. Solhilsen med crescent og cobra.
  400. Repeat two or three times as per sketch I sent
  401. EA: gestreckte Berghaltung ->
    AA: tiefe Vorbeuge -->
    EA: halbe Vorbeuge -->
    AA: rechter Fuß nach hinten, Knie & Fußrücken abgelegt -->
    EA: Anjaneyasana -->
    AA: Hände zum Boden -->
    EA: Komm ins Brett -->
    AA: Knie, Brust & Kinn abgelegt -->
    EA: Kobra -->
    AA: herabschauender Hund --> ...
  402. Good warm up
    Another great co-ordination sequence
    Body, breath, mind
  403. I: arms up
    E: flat back, forward fold
    I: half way lift, flat back
    E: hands down, feet step into plank/upper pushup (can take knees down to modify)
    I: shift forward
    E: lower slow, elbows in, hold half way
    I: chest forward, shoulder down/back
    E: toes tuck
    I: hips lift up to upside down V---hol...
  404. Standing hands to heart center
    Arch back -press hips forward and support neck
    Forward fold
    Low lunge
    Plank
    Chaturanga
    Up dog
    Down dog
    Low lunge
    Forward fold
    Roll up hands to heart center

    3 full breaths each pose
    singles - move to breath
  405. Wide-legged forward fold;
    Lizard shape during lunges back and forward;
    Chaturanga Variations;
    Knee Taps
  406. Work in low lunge jump switches, three-legged flows leading to chin stand tuck jump forward
  407. Add Plank Variations - 1- arm, 2 - leg, 3 - arm/leg

    Open hips in DD and Knee Taps - (square) in plank
  408. left leg back
    left leg forward
  409. E: Die Arme über die Seiten nach oben bringen, die Handflächen berühren sich. Der Blick folgt den Daumen. Schultern entspannen.

    A:beuge dich nach vorne, Hände neben die Füsse. Die Stirn zieht Richtung Schienbein.

    E: Bringe den rechten Fuß in einem großen Ausfallschritt weit nach hinten. Der B...
  410. Fare 3 cicli completi di saluto al sole C come riscaldamento generale di tutto il corpo.
  411. 6 Rd. Muskeln aufwärmt Herz Kreislauf System Selbstvertrauen
  412. 5:22
    Demonstrate
    Complete several rounds

    Rest in tadasana
  413. Surya Namaskars - 6 rounds. Focus on alignment & breath.
  414. 6 rounds of sun salutations, focus on the correct alignment of breath in every posture and don't rush through it.
  415. Two rounds in the first with Upward Facing Dog instead of Cobra
  416. Sun Salutation
    A. After few stretches, bring the body at ease at Samasthiti. Keeping the feet together with shoulders placed back and tight and tummy pulled in, bring the body to relax with few rounds of deep breathing.

    B. Begin the 11 steps of this wonderful Surya Namaskar keeping in mind the c...
  417. Surya Namaskars - Since you have done hatha yoga, I am assuming you know surya namaskars.

    Practice 4 to 6 rounds of sun salutations. Right and left is one round.

    Start with 4 and move to 6 as you feel more comfortable.

    Surya namaskars are excellent on their own itself as they are a complete...
  418. Stand in tadasana standing mountain pose feet together hands center of your heart take to breath
    Bring your arms up above swing your body back taking a slight back bend
    Bring your body forward all the way down forward fold
    keep your knees slightly bent Chest to highs allowing your head to hang h...
  419. Stand in mountain pose, arms overhead backward bending, fold forward, step the left foot back lowering the knee to the mat, step back into plank, lower to the mat knees, chest, chin, updog or cobra, downdog, step forward with the left foot to low lunge, step between the hands, forward fold, rise to ...
  420. Great way to warm up the body and create some heat in preparation for stronger standing poses.
  421. 3 vueltas los dos lados sin variantes (manten plancha una respiracion para encontrar abdominales)
    dejate llevar por la respiracion, ins : crecer/expan exhala : enraizar/entregar
    sin palabras
    inspiración: abre corazon/anahata
  422. Сурья Намаскар
    или
    Разминка плечевых суставов
    -Локти в колени
    -Замок перед собой

  423. A. To begin with warm up of the body, start by standing in Tadasana taking a few moments here to connect the breath with the body. Allow the breath to settle naturally and don't force the breath to calm.

    B. From Tadasana begin the practice of Sun Salutations making sure each pose connects with th...
  424. A. The warming of the body here in a structured way plays an important role and hence we begin with Surya Namaskar keeping in mind that the practitioner here is not a beginner.

    B. As Urdhva Dhanurasana needs strong arms and strong back, the practice of Surya Namaskar should be done keeping in min...
  425. A. Repeat the sequence for two more rounds, thus making it 4 times (2 pairs).

    B. Release and come to stand in Tadasana relaxing the spine and bringing the breath to normal.
  426. A. The warming up of the body by opening the muscles and the joints are always essential before going deep into the practice of any sequence.

    B. Start standing close to the edge of the short side of the mat, and with eyes closed and palms joined in Namaste close to your chest, begin breathing slo...
  427. A. Ending the sequence of poses or asana practice, to encourage the pumping of the heart with awareness will also bring confidence and smile on your face.

    B. Hence, the practice of Surya Namaskar, will encourage one to feel positive with the opening of all the chakras which should be easy now, as...
  428. 2nd round instruct option for Chaturanga and Upward Facing Dog
  429. 1st round slow with detailed instructions
  430. - Bend knees on the forward folds to protect your lower back
  431. Do 3 rounds, on 1st round hold each pose for minimum of 5 breaths.
  432. 1. Tadasana - helps improve posture, balance, and calm focus.
    2. Strongbow
    3. Uttanasana
    4. Lunge
    5. Plank
    6. Chataranga
    7. Cobra
    8. Urdhva Muhka Svanasana - TALK ABOUT BENEFITS
    9. Lunge
    10. Tadasana
  433. Focus on maintaining steady, smooth even flow in Ujjiyii Breath, adding in 'extra' breaths if necessary
Read Next: Sun Salutation Steps