How to do…

Sun Salutations A & B/ Surya Namaskars A & B

Sun Salutations or Surya Namaskar (Sanskrit name) are a great way to energize your body first thing in the morning.

Surya Namaskar means salutations to the sun. But has a deeper meaning.

The word “Namaskar” means “I do the act of saluting or bowing with respect”.

The word “Surya” means “the one who expands and illuminates the world, the sun”.

Start your day with this beautiful and poetic collection of exercises known as “Sun Salutations”. Align & Flow!

You will boost your energy and increase your awareness
You will increase your blood circulation
You will gain strength, flexibility, and tone in your muscles
You will experience a moving meditation
You will feel centered and grateful

How to do… Sun Salutation A / Surya Namaskar A

*[INHALE/EXHALE] Mountain Pose / Tadasana -Samasthiti. Feet together or feet hip bones distance apart.

[INHALE] Extended Mountain Pose / Utthita Hastasana in Tadasana. Keeping your belly in and up, reach through your fingertips up towards the ceiling.
[EXHALE] Forward Bend Pose / Uttanasana. Hinging from your hips, lengthening your spine, place your fingertips in line with your toes. Soften your neck.
[INHALE] Half Way Forward Bend Pose / Ardha Uttanasana. As you lengthen your spine forward in front of you, lengthen your tailbone back behind you and soften your shoulders back and away from your ears. Place your hands on the floor or outside of your shins.
[EXHALE] (Jumping back) Low Plank Pose / Chaturanga Dandasana. Create a 90 degree angle with your shoulders, elbows, and wrists. Point your elbows back. And as you lengthen your spine forward, and keep your belly in and up, lengthen your legs back behind your through your heels, or… (OPTIONAL) [EXHALE] High Plank Pose / Ardha Chaturanga Dandasana (stepping back ONLY, never jumping to this pose) (EXTRA INHALE) then shift forward, shoulders over your wrists, pull your sternum forward (you can release your knees on the ground or not) (EXTRA EXHALE) lower down to Low Plank / Chaturanga Dandasana, you may hover there or lay down on the floor for Low Cobra / Ardha Bhujangasana, then…
[INHALE] Upward Facing Dog / Urdhva Mukha Svanasana. Shoulders over your wrists, chest open, belly in and up, spin your inner thighs up, widen across your sacrum and lengthen your legs behind you. (Optional release your knees on the ground).
[EXHALE] Lifting from your hips Downward Facing Dog Pose / Adho Mukha Svanasana. REMAIN HERE FOR 5 DEEP BREATHS. Hands shoulder distance apart or sider if you have thigh shoulders. Feet hip bones distance apart, even wider if you have lower back issues. Heels behind your toes. Index fingers pointing forward or spin your fingers wider to create more space in your shoulders. Press mostly in your inner hands, index fingers and thumbs, as you firm your triceps in and straighten your arms. Release your shoulders up and away from your ears. Press your shoulder blades into your back, and broades across your collarbones, softening gently your front ribs in. Lengthen from all four sides of your torso up and back.
[INHALE] Step forward or lightly jump to the top of your mat for Half Way Forward Bend Pose / Ardha Uttanasana. Lengthening your sternum forward, as you keep your belly in and up. Keep your neck in line with your spine. Shift your weight to the ball of your feet and keep your legs straight.
[EXHALE] Forward Bend Pose / Uttanasana. As you lengthen to the ground through the crown of your head, soften your neck. Keep lifting your kneecaps up to straighten your legs.
[INHALE] Extended Mountain Pose / Urdhva Hastasana in Tadasana. Circle your hands out to the sides and up, keep your spine lengthening, straighten your legs. Keep your belly in and up, reach towards the ceiling through your fingertips… sealing your palms, sealing your pose, gaze at your thumbs…

* [EXHALE] Lower your arms for Mountain Pose / Tadasana – Samasthiti

How to do… Sun Salutation B / Surya Namaskar B

* [INHALE/EXHALE] Mountain Pose / Tadasana – Samasthiti

[INHALE] Chair Pose / Utkatasana
[EXHALE] Forward Bend Pose / Uttanasana
[INHALE] Half Way Forward Bend Pose / Ardha Uttanasana
[EXHALE] Low Plank Pose / Chaturanga Dandasana
[INHALE] Upward Facing Dog / Urdhva Mukha Svanasana
[EXHALE] Downward Facing Dog Pose / Adho Mukha Svanasana
[INHALE] Warrior 1 Pose / Virabhadrasana I (Right side)
[EXHALE] Low Plank Pose / Chaturanga Dandasana
[INHALE] Upward Facing Dog / Urdhva Mukha Svanasana
[EXHALE] Downward Facing Dog Pose / Adho Mukha Svanasana
[INHALE] Warrior 1 Pose / Virabhadrasana I (Left side)
[EXHALE] Low Plank Pose / Chaturanga Dandasana
[INHALE] Upward Facing Dog / Urdhva Mukha Svanasana
[EXHALE] Downward Facing Dog Pose / Adho Mukha Svanasana (Remain here for 5 deep breaths)
[INHALE] Half Way Forward Bend Pose / Ardha Uttanasana
[EXHALE] Forward Bend Pose / Uttanasana
[INHALE] Chair Pose / Utkatasana