Reclined Sun Salutation

This is one of my favorite sequences! In a reclined sun salutation we extend and twist our spine, stretch our hip flexors, engage our core and quadriceps, and gain the benefits of an inversion. This can be a great start to a yoga practice.

Transcript

In this brief class, We're going to do all of the components of a reclined sun salutation, And then we'll put them all together for the sun salutation, Two different rounds. So we start this by lying down. We lie down in what's known as shavasana or corpse pose. Legs are straight, Arms are by either side. Again, This is Shavasana pose. Take your arms high overhead with a big reach. I call this a morning stretch. Fingers way back. Toes way away. Reach more with your right hand. Reach more with your left hand. Reach more with your right hand again. Tilt your toes to the ceiling. Reach with your heels. Reach more with your left hand. And then bring your hands back down by either side. Bend your knees, Feet flat on the mat. Open your arms wide. Let your knees fall to the right. Knees back to center, Feet flat on the mat, Let your knees fall to the left. Knees back to center, Feet flat on the mat, Arms by either side. Push your hips up to the ceiling, Bridge pose. Feel those quadriceps engage. Lower your hips. Bring your knees to your chest. Send your feet to the ceiling. Bend your knees, Feet flat on the mat, Send your legs long, Arms by either side. Take your arms overhead behind you again, Big stretch. Bend your right knee, Bring your right knee to both hands. With our breath, We'll pull this right knee in towards our chest. So inhale, Exhale, Pull that right knee in. Inhale, Exhale, Pull that right knee in. Inhale, Exhale, Pull that right knee in. Send your right leg long, Arms overhead, Big reach. Then your left knee, Bring your left knee to both hands, Gently pull your left knee in. Inhale, Exhale, Pull that left knee in. Inhale, Exhale, Pull that left knee in. Maybe you have a little more space for this. One more time. Inhale, Exhale, Pull that left knee in. Send your left leg long, Arms overhead, Big reach. Hands back down by either side, Back where we started. Let's do two rounds of the sun salutation, All the components put together. Arms overhead big reach. Then your right knee, Bring your right knee to both hands, Gently pull your right knee in. Send your right leg long, Arms overhead, Big reach. Bend your left knee, Bring your left knee to both hands, Gently pull your left knee in. Send your left leg long, Arms overhead, Big reach. Hands back down by either side, Bend your knees, Feet flat on the mat, Arms wide, Knees fall to the right. Knees back to center, Feet flat on the mat, Knees fall to the left. Knees back to center, Feet flat on the mat, Arms by either side, Push your hips up to the ceiling bridge pose. Lower your hips, Bring your knees to your chest, Send your feet to the ceiling, Legs up the wall. Bend your knees, Feet flat on the mat, Send your legs long, Arms by either side, Back where we started. Let's do one more round of this. Arms overhead, Big reach. Bend your right knee, Bring your right knee to both hands, Gently pull your right knee in. Send your right leg long, Arms overhead, Big reach. Bend your left knee, Bring your left knee to both hands, Gently pull your left knee in. Left leg long, Arms overhead, Big reach. Hands back down by either side, Bend your knees, Feet flat on the mat, Arms wide, Let your knees fall to the right. Knees back to center, Let your knees fall to the left. Knees back to center, Feet flat on the mat, Arms by either side, Push your hips up to the ceiling, Bridge pose. Lower your hips. Bring your knees to your chest, Send your feet to the ceiling. Bend your knees, Feet flat on the mat, Send your legs long. We're back in Shavasana. You can lie here for as long as you like.