Sun Salutations

Surya Namaskara (Sun Salutation) A

This weekend our assignment is to be prepared to lead Sun Salutation A and B in our class.  I’m going on vacation to visit my daughter so to complete the assignment I’ve made video for my teacher.  If you have time do the practice with the video and give me some feedback.  Sun Salutation B will be following shortly and then A and B together.

1. Standing Mountain Pose — Tadasana

Stand with your feet hip-width apart. Press your palms together in prayer position. Rest your thumbs on your sternum and take several breaths.

2. Upward Salute — Urdhva Hastasana

Inhale as you sweep your arms out to the side and overhead. Gently arch your back and gaze toward the sky.

3. Standing Forward Fold — Uttanasana

Exhale as you fold forward from the hips. Bend your knees if necessary. Rest your hands beside your feet and bring your nose to your knees.

4. Half Standing Forward Fold — Ardha Uttanasana

Inhale as you lift your torso halfway, lengthening your spine forward so your back is flat. Your torso should be parallel to the floor. Keep your fingertips on the floor, or bring them to your shins.

5. Four-Limbed Staff Pose — Chaturanga Dandasana

Exhale as you step or jump back into Plank Pose (High Push-Up Pose), with your hands under your shoulders and feet hip-distance apart. Continue exhaling as you lower your body toward the floor. Keep your elbows tucked in toward your sides. If needed, come to your knees for Half Chaturanga. Otherwise, keep your legs straight and reach back through your heels.

6. Upward-Facing Dog Pose — Urdhva Mukha Svanasana

Inhale as you draw your chest forward and straighten your arms. Draw your shoulders back and lift your heart to the sky. Press through the tops of your feet, lifting your thighs off the floor and fully engaging your leg muscles. Keep your elbows tucked in toward your sides.

7. Downward-Facing Dog Pose — Adho Mukha Svanasana

Exhale as you lift your hips and roll over your toes, placing the soles of your feet on the floor. Your heels do not need to touch the ground. Ground down through your hands and the soles of your feet as you lengthen your spine. Lift your belly and sit bones toward the sky. Stay here for five breaths. On your last exhalation, bend your knees and look between your hands.

8. Half Standing Forward Fold — Ardha Uttanasana

Inhale as you step or jump both feet between your hands. Lift your torso halfway, lengthening your spine forward so your back is flat. Your torso should be parallel to the floor. Keep your fingertips on the floor, or bring them to your shins.

9. Standing Forward Fold — Uttanasana

Exhale as you fold your torso over your thighs. Bend your knees if necessary. Rest your hands beside your feet and bring your nose to your knees.

10. Upward Salute — Urdhva Hastasana

Inhale as you sweep your arms out to the side and extend up once again. Gently arch your back and gaze toward the sky.

11. Mountain Pose — Tadasana

Exhale as you come back into Mountain Pose. Bring your hands into prayer position. Rest your thumbs on your sternum. Repeat the sequence two or more times. (Yoga Outlet)

It’s not very sexy being a grandma doing yoga but it is very rewarding.  Hopefully this grandma will be making videos until, well until I’m dead or until I can’t do them any more.

Thanks for practicing with Mata Ji

Namaste

namaste hands

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