Sun Salutations

This is a short yoga sequence guiding you through sun salutations with variations. It's a wonderful way to wake up the body in the morning or energize it throughout the day. Flowing with the breath, you connect each movement and there is room for you to adjust each movement and posture to whatever your body needs at this moment. Before and after each round, you reconnect and bring yourself back to focus on the breath.

Transcript

Sun Salutations.

Awaken the light.

Stand up tall at the top of your mat with your feet together.

The big toes touch and your heels are slightly apart so the outer edges of your feet are parallel to the sides of your mat.

Now roll your shoulders up to the ears and then bring them down the back.

Relax the arms down by your side.

Tadasana,

Mountain pose.

Gaze over the tip of your nose and take three deep breaths here.

Taking control over your breath and making sure inhale and exhale are of the same length or the exhale is slightly longer.

Now inhale,

Reach your arms up over the sides.

Your palms touch,

You gaze up.

Exhale fold forwards,

Your arms reach down the sides,

Hands next to your feet.

The knees can be bent.

The head is relaxed.

Inhale step your right foot far back,

Drop the knee to the ground and look up.

Exhale now step back the other leg into plank position.

A straight line.

Take an inhalation here.

Exhale,

Drop your knees,

Chest and chin to the mat.

Keep your elbows close to your chest.

Inhale slide your torso through the front.

Lift head and chest.

Relax your feet into cobra position.

Exhale,

Tuck your toes and push yourself back over the knees.

Looking up,

Straightening the legs,

Pushing the hips high into downward facing dog or inverted V position.

Inhale now bring your right leg forward between your hands.

Drop the left knee to the ground and look up.

Exhale bring the left leg forward to meet the right foot and fold over your legs again.

The knees can be bent and your head is relaxed.

Inhale straighten your back and come up to standing,

Reaching the arms up over the sides.

Your palms touch overhead,

You gaze up and exhale fold forward again.

Hands next to your feet,

Knees can be bent,

Head is relaxed.

Inhale now step your left leg back,

Drop the knee to the ground,

Look up.

Exhale step the right leg back,

Coming into plank position.

A straight line.

Inhale deeply here.

Exhale lower your knees,

Your chest,

Your chin to the ground.

Elbows are tucked in.

Inhale sliding your head and chest through,

Lifting up.

Exhale tuck your toes,

Push over the knees,

Coming into down dog again.

Hips are high,

Heels pressing down.

Inhale take the left leg forward again.

Drop the right knee to the ground,

Look up.

Exhale bring the right leg to meet the left.

Inhale lifting up,

Arms over the sides,

Come all the way up to standing,

Palms touch.

Exhale bring the hands down by your side.

Take one deep breath here.

Inhale deeply.

Exhale fully.

We're coming to a second round with a slight variation.

Inhale reach the arms up over the sides,

Palms touch,

Gaze up.

Exhale fold forward,

Arms reach down the sides,

Hands next to your feet,

Feet can be bent,

Head is relaxed.

Inhale step your right leg far back,

Drop the knee to the ground,

Look up.

Exhale take your arms behind your back and interlace your fingers.

Inhale deeply here,

Open the chest.

Exhale stay,

Pull the arms back.

One more deep inhale here,

Gaze over the tip of your nose down to the floor.

Exhale now bring your hands back forward to frame your foot onto the mat.

Inhale deeply here.

Exhale step back the other leg into playing straight line.

Inhale deeply.

Exhale drop your knees,

Chest,

Chin to the mat.

Inhale sliding head and chest through,

Lifting up ever so slightly into a baby cobra.

Exhale tuck your toes,

Push over the knees,

Bring the hips high,

Lower the heels down dog.

Inhale bring your right leg forward again between your hands.

Exhale the left leg joins,

Folding over your legs,

Head is relaxed,

Knees can be bent.

Inhale reach the arms up over the sides,

Come all the way up to standing,

Palms touch,

Gaze up.

Exhale fold forward again,

Hands next to your toes,

Knees can be bent,

Head is relaxed.

Inhale step the left leg far back,

Drop the knee to the ground,

Gaze up.

Inhale arms behind your back,

Interlacing your fingers.

Inhale here open the chest,

Pull the arms back,

Exhale stay.

Inhale bring the hands forward,

Frame your foot again.

Exhale step back into plank position.

Inhale deeply here.

Exhale lower knees,

Chest,

Chin to the ground.

Inhale sliding the torso through,

Lifting head and chest into cobra.

Exhale tuck your toes,

Push over the knees,

The hips come high,

Lower the heels down dog.

Inhale the left leg steps forward again,

Drop the right knee to the ground and look up.

Exhale the right meets the left and you fold over legs,

Knees can be bent,

Head relaxed.

Inhale straight back,

Reach the arms up over the sides,

Come all the way up to standing and exhale arms down by your side.

Another deep breath here,

Inhale and exhale fully.

Next round another variation.

Inhale arms lift up over the sides.

This time interlace your thumbs,

Look up and slightly bend back.

Exhale to bend your knees,

Fold forward,

Swing your arms behind your back,

Interlace your fingers and allow the arms to fold and fall towards the front.

Inhale deeply here.

Exhale relax the head and hold.

Another deep inhale.

On your exhale bring the hands apart and down next to your feet.

Inhale step the right leg back and exhale the left leg follows coming straight into downward facing dog.

One deep breath here,

Inhale deeply,

Exhale fully.

Inhale now shift your weight forward into plank.

Exhale if you can,

Chaturanga,

Yoga push up coming down,

If not knees chest chin.

Inhale slide up coming into upward facing dog or small cobra.

Exhale push straight back into downward facing dog.

Inhale shifting the weight forward again into plank position.

Exhale this time everyone knees chest chin to the ground,

Elbows are close to your body.

Inhale sliding forward into a small cobra.

Exhale push straight back into down dog.

One deep breath here.

Inhale the hips push high.

Exhale the heels lower a little more.

Inhale step the right leg forward again.

Exhale the left leg follows folding over your legs.

Inhale straight back,

Arms reach up over the sides,

Interlace your thumbs.

Exhale back bend ever so slightly.

Deep inhale here.

Exhale fold forward,

Swing the arms behind your back again.

Interlace your fingers and allow the arms to fall forward.

Deep inhale here.

Exhale hold.

Inhale again.

Inhale hands come down to the mat framing your feet.

Inhale step the left leg back.

Exhale the right leg follows into down dog.

Inhale here.

Exhale fully.

Inhale shift your weight forward into plank position.

Exhale coming down Chaturanga or knees chest chin.

Inhale coming up into an upward facing dog or a baby cobra.

Exhale push straight back down dog.

And again inhale shift your weight forward into plank.

Exhale this time knees chest chin to the ground.

Inhale slide the torso through lifting head and chest into a cobra.

Exhale pushing the hips back down dog.

Deep inhale here.

Exhaling fully.

Inhale take the left leg forward.

Exhale the right leg follows folding over your legs.

Head is relaxed.

Inhale reaching the arms up over the sides.

Interlacing the thumbs slightly back bend.

Exhale hands down by your side.

And another deep breath here in your mountain pose Tadasana.

Exhaling fully.

Now we're coming into our last round.

Take one more deep breath here.

Grounding through both feet on your exhale.

And an inhale arms lift up over the sides again interlaced your thumbs slightly bend back.

Exhale fold forward again bend the knees swing the arms behind your back interlacing the fingers and allow the arms to fall towards the front.

Head is relaxed deep inhale here.

Long slow exhale.

Inhaling deeply again.

Exhale the hands come down to the mat.

Inhale step the right leg back.

Inhale the left leg follows down dog.

Inhale shift the weight forward coming into plank.

Exhale lower down Chaturanga or knees chest chin.

Inhale come forward into upward facing dog or baby cobra.

Exhale pushing back down dog.

Inhale shifting the weight forward into plank.

Exhale lower knees chest chin to the ground.

Inhale sliding up into a baby cobra.

Exhale push back down dog.

Inhale step the right leg forward between your hands turn the left heel to the ground.

Inhale reaching the torso and arms up into warrior one.

Exhale open to the side warrior two.

Inhale deeply here.

Exhale sink the front knee a little deeper.

Inhale lifting the left heel off the ground turn the torso to face forward again reaching the arms up high variation of warrior one with a lifted heel.

Exhale bring the hands to the mat.

Inhale deeply here.

Exhale step back down dog.

One deep inhale.

Inhale falling.

Inhale take the right leg forward between your hands.

Exhale the left leg follows and you fold over legs.

Inhale the arms reach up over the sides.

Interlace your thumb slightly back bend.

Exhale bend the knees fold forward swing the arms behind your back interlacing your fingers allow the arms to fold forward.

Inhale deeply here.

Exhale fully.

Another inhale.

Exhale hands down to the mat.

Inhale step the left leg back.

Exhale the right leg follows down dog.

Inhale shift the weight forward come into plank.

Exhale lower down chaturanga or knees chest chin.

Inhale sliding up into an upward facing dog or a baby cobra.

Exhale push back down dog.

Inhale shift the weight forward into plank.

Exhale this time knees chest chin.

Inhale sliding forward into a baby cobra.

Exhale tuck your toes push back down dog.

Inhale step the left leg forward between your hands.

Turn the right heel to the ground.

Exhale lifting up the torso and the arms into warrior one.

Exhale open to the side warrior two.

Inhale deeply here.

Exhale allow the front knee to bend a little deeper.

Inhale turn the right heel off the ground bring the torso to face forward arms are reaching up.

Exhale hands come down to the mat.

Inhale here.

Exhale step back into downward facing dog.

One deep inhale here.

Exhale fully.

Inhale bring the left leg forward between your hands.

Exhale the right leg follows you folding over your legs.

Inhale reach the arms up over the sides come all the way up to standing and exhale arms down by your side.

Deep inhale long slow exhale connect your palms in front of your heart.

Close your eyes take another deep breath here.

Long slow inhale long slow exhale.

Thank yourself for taking the time to step on your mat today and I thank you for letting me be your guide.

Namaste.

Reviews

Really clear guidance and an effective flowing practice. Definitely one to repeat. Thank you 🪷

Really enjoyed this sequence. Nice soft voice guiding you through. Ideal if you only have little time for your morning practice. Thank you 🙏🏻 Namaste 🌺

Beautiful quick practice. thankyou

Tolle Anleitung. Freue mich auf mehr Yoga Anleitungen

Namaste,
Fabulous 15min for morning pratice.
Thank you

Fantastic little practice. Excellent cadence, flow, & cues. Bookmarking this to do again regularly. Wonderful. 💜☀️🦋

Absolutely loved it. This is definitely going into my morning routine. Love the variation. Clear slow instructions and with continued practice I will become more familiar with the routine and will be able to have more flow. Thanks again. So glad I found you.

What a perfect start to the day. Enough variation, just the right pace, long enough to stretch your muscles and clam the mind, but short enough to fit in any time in the morning. Thank you!

Very nice. Will add to my rotation.

Thank you. This was just what I needed this morning. ❤