Surya Namaskar,
Salutes to the sun,
Centering first.
Into Tadasana.
Humming on to the balls of the feet.
And then the heels,
Big toes down,
Spread the other toes,
Placing them down.
Pulling up the kneecaps,
Pulling the lower abdomen,
Lengthen the upper body.
And roll the shoulders up.
Back and down and centering on your breathing.
Good,
So we'll do a slowish round first,
Breathing into each posture,
Turning the palms out,
Breathing in,
Hands in prayer now.
Arms down breathe in and out,
So fingertips on the floor,
Knees as bent as you need to so you can have them comfortably on the floor without tension behind the knees or in the lower back.
Stepping the right leg back into a lunge,
Left leg back into plank,
Straight ish line with the body.
Knees up or down for the push-up or Chaturanga,
Which is totally optional.
And then bring the buttocks back,
Stretch the arms,
Spread the fingers out.
Scooping it forward,
Chin and chest towards the floor,
Shoulder blades down the back Tuck the toes under,
Lift the buttocks up,
Form a V-shape with the body,
Downward dog.
Then bending the knees a bit,
Looking forward,
Right leg forward,
Holding the lunge.
Left leg forward,
Dangle down,
Head down and then pull the tummy muscles up,
Knees a little bit bent,
Rolling up.
Arching back and arms down so now the other half Breathing in.
.
.
And out,
Holding it here,
Let the head rest down This time left leg comes back first,
Then the right into plank.
Knees up or down for the push up.
And bring the buttocks back,
Stretch the arms,
Spread the fingers out Scooping it forward,
Chin and chest towards the floor,
Shoulder blades down the back Tuck the toes under,
Push back into downward dog.
Burning the knees a bit,
Looking forward,
Left leg forward,
Hold the lunge.
Right leg forward,
Dangle down,
Head down.
And pull the tummy muscles up,
Rolling up,
Nice and strong in the core as you arch back.
Prayering down so with the rhythm of the breathing now Breathe in and out.
Panda.
Right click!
And then the left.
Whoosh up!
Every time the breath.
Breathe in,
Scoop it forward.
Out.
Downward dog.
Right,
Let's.
.
.
And then I left.
Breathe in.
.
.
And out.
EEEEEEEEEN Left leg.
Breathe out.
Push up.
Retain the breath.
Breathe in.
.
.
Grr-nda.
LEFT LEG!
And then there are.
.
.
Re-e-e-en Prayer and dance.
Innnnnnnnn Right leg.
Breathe out.
PUSH UP every time the breath.
Breathe in.
.
.
And,
Uh.
.
.
RIPE PLANT!
And then I left.
Bring it in!
And out.
In,
Out,
Left leg,
Breathe out.
Whoosh up!
Retain the breath.
Friggin' And,
Uh.
.
.
LEF MEH Breeeeeze out.
.
.
EEEEEEEEEEEEEN Prayer and death.
EEEEEEEEEEEEEN Ah.
Rye Flakes!
Breathe out.
Whoosh up!
Retain the breath.
Breathe in.
.
.
And,
Uh.
.
.
Right click!
Reza!
In and out.
Eeeeeeend.
Ah.
Lift legs.
Breathe out.
Whooooosh up!
Retain the breath.
Breathe in and out.
LEFT LEG!
And then the rock.
Breathe in.
Rearing down,
Good.
So now we're going to weed through some postures and I'll show you those first.
So in the first round.
The grass and the tree.
So if you like you can,
Weight's always on the supporting leg,
Little bit bent,
Other leg turns out.
So you're resting on the toes and you can leave your toes down as long as most of that weight's on the supporting leg.
If you want you can lift up the toes a little bit and then lower them down.
So we'll bring our hands into prayer if you want to.
Bring the foot to the lower leg or use the hand to bring it up higher.
Okay,
And then either leave the hands in front of the heart.
Or you can bring the arms up,
Shoulders sink down.
And then in the second round,
We're going to come into Trikonasana.
So the legs are straight.
Upper body.
Tilt staff.
If you want to,
You can bring the hand onto the hip.
Particularly if your shoulder's sore.
Okay,
If you've got it up,
Palm facing out in front of you to ease it off,
Come up higher.
To deepen it we lower down.
If you want you can bring the back of the hand to the inside of the neck.
And then in the third round,
Fingertips on the floor.
Weight on the front foot slide up to the back toes and you can leave the back leg down or you can lift it up wherever it feels comfortable for you And then in the last round,
We scoop it up,
Hips are towards the front,
Hands in prayer,
And then either hold it there,
Or we're gonna bring the arms up,
Separate the hands,
Shoulders sink down.
And then the front leg we adjust so you can have it more bent to deepen it and straighter to ease it off.
It just depends on how you're backed for it.
Might be your hips too.
So weave those in,
Centering on your breathing first.
Breathe in and out Right click!
Breathe out.
Push-up.
Returning the breath.
Breathe in and out.
Right leg.
And then the left.
Re-e-e-e-en and out,
Good,
So bringing the weight onto the left leg,
Slightly bend the left knee,
Turn the right knee out,
Resting on the toes,
Hands into press.
And then either holding it there or you can lift the toes up a little bit and then lower them.
If you want to bring the foot to the lower leg or use the hand to bring it up higher.
Hands in prayer in front of the house.
And you can hold on there or bring the arms up.
Shoulders center.
Breathing into it doesn't matter if you come in and out of it.
Either way we're going to be using our muscles.
Good,
And then releasing.
Breathe in.
.
.
And up.
LE-FLEX!
Breathe out.
Push up.
Retrain the breath.
Breathe in and out.
LEFT LEG And then the wrap.
Breathe in.
Rearing down,
So bringing a weight onto the right leg this time.
Slightly bend the right knee,
Turn the left knee out,
Resting on the toes.
And then grounding into that right leg.
Either lead that left foot down,
We can lift the toes up a little bit if you want to bring the foot to the leg.
Hands in prayer in front of the heart.
And then either holding it there or bringing the arms up,
Shoulders sink down.
Good,
And then releasing.
Breathe in and out.
Right click!
Breathe out.
Push up.
Retain the breath.
Breathe in.
.
.
And cut.
Right leg forward and hold.
Left foot down on the angle,
Both hands on the right side with the straight back scooping up Good,
And then bring the arms out,
Shoulders sink down,
Legs sit straight for this one.
Reach over to the right with the upper body,
Right hand on the right leg,
Left arm up,
Palm facing out in front of you.
Member can ease it off by adjusting that right hand.
If you want to bring the back of the hand to the inside,
Breathing into that left hip,
Left lower back.
Good and then bend the right leg,
Both hands down.
Back.
Click.
Forward.
Breathe in.
.
.
And a.
.
.
In.
.
.
Out.
.
.
Left leg,
Breathe out.
Push up Every time the breath.
Breathe in and out.
Left leg forward and hold.
Right foot down on the angle,
Both hands on the left thigh,
Scooping up Bringing the arms out,
Shoulders sink down.
Legs are straight,
Reach over to the left with the upper body,
Left hand on the left leg,
Right arm up.
Palm facing out in front of you And if you like,
Back of the hand to the inside,
Breathing into that right hip,
Right lower back.
Good,
And then bend the left leg both hands down.
Back leg forward Breathe in.
.
.
Prayer and dance.
In.
Out.
Riley!
Frigga!
Whoosh up!
Retain the breath.
Breathe in.
.
.
And,
Uh.
.
.
Right leg forward and holds a resting on the fingertips slide up to the back toes.
Either leave that left leg down or lifting it up and the right leg stays a little bit bent.
Don't want to feel it too strongly behind the knee.
Try not to hold your head up.
Let the head rest down so you can look to the floor or look to the legs.
And then lowering down,
Step it forward Breathe in and out.
In.
.
.
Out.
LEFT LEG!
Breathe out.
Push up Retain the breath.
Breathe in and out.
Left leg forward and holds are resting on the fingertips.
Slide up to the back toes,
Either leave the right leg down or lifting it up.
Reading into that left leg.
And then lowering down.
Step it forward.
Green.
Prayer in Dam.
Mmmmm.
Right,
Lynn?
Breathe out.
Whole shop.
Retain the breath.
Breathe in and out.
Right leg forward and hold.
Left foot down on the angle,
Both hands on the right thigh with a straight back scooping up hips towards the front hands in prayer.
And then either hold them there or bring the arms up,
Separate the hands,
Palms facing,
Shoulders sink down.
And then we're adjusting that right.
If you want to ease it off,
Have it straighter.
If you want to deepen it,
You can bend it more.
Hip,
The upper body to centre.
We're going to look slightly up on the angle.
You wood and then lowering down to the floor Back leg forward.
Breathe in and out.
In.
.
.
A.
Left legs.
Breathe out.
Whoosh up!
Retain the breath.
Breathe in.
And a.
Left leg forward and hold.
Right foot down on the angle both hands on the left thigh with a straight back souping up hips towards the front hands in prayer And then either hold it there or bring the arms up,
Separate the hands,
Shoulders sink down.
So we're looking up on the angle.
Adjust that left leg if you need.
Breathing into it.
Good,
And then lowering down to the floor,
Back leg forward.
Breathe in.
.
.
Rearing down,
Good.
So centering back into Tadasana,
Our starting posture.
Roll the shoulders back and down,
Closing your eyes.
