Let's begin our movement and yoga inspired practice with the sun salutation.
Stand tall at the front of your mat,
Feet hip-width apart,
Hands resting by your sides in mountain pose.
Feel the ground beneath you grounding down with each breath.
On an inhale,
Sweep your arms up over your head,
Reaching towards the sky.
As you exhale,
Fold forward from the hips,
Hinging at the waist,
And place your palms on the mat in forward fold.
Inhale to lift halfway up,
Lengthening your spine,
Your hands resting on your shins or thighs,
And exhale to fold once again.
Plant your palms on the mat and step back into plank pose on your next exhale,
Your body forming a straight line from head to heels.
Lower down onto your belly as you exhale,
Keeping your elbows close to your body.
Inhale to lift your chest off the floor in cobra pose,
Then exhale to lift your hips towards the ceiling,
Coming into downward facing dog.
Take a deep breath in and a long breath out.
On your next inhale,
Look forward and step or hop to the front of the mat,
Coming back into forward fold.
Inhale to sweep your arms overhead,
Rising back to standing,
And exhale to bring your hands to your heart center,
Completing sun salutation A.
Moving into sun salutation B,
Inhale to bend your knees and lower your hips,
Coming into chair pose.
Exhale to fold forward,
Straightening your legs.
Inhale to lift halfway up,
Then exhale to step or hop back into plank pose.
Lower down onto your belly,
Inhale to lift into cobra,
And exhale to lift your hips into downward facing dog.
On your next inhale,
Step your right foot between your hands,
Spin your left heel down and rise up into warrior one.
Exhale here,
Then inhale to open up into warrior two,
Your right knee bent,
Arms extended out to the sides.
Inhale to straighten your front leg and reach your right hand towards the sky,
Coming into triangle pose.
Exhale here,
And then inhale to come back to warrior two.
Exhale to windmill your hands down to the mat,
Stepping your right foot back into plank.
Lower down onto your belly,
Inhale into cobra,
Then exhale into downward facing dog.
On your next inhale,
Step your left foot between your hands,
Spin your right heel down and rise up into warrior one.
Exhale here,
Then inhale to open up into warrior two,
Your left knee bent,
Arms extended out to the sides.
Inhale to straighten your front leg and reach your left hand towards the sky,
Coming into triangle pose.
Exhale here,
And inhale to come back to warrior two.
Exhale to windmill your hands down to the mat,
Stepping your left foot back into plank.
Lower down onto your belly,
Inhale into cobra,
Then exhale into downward facing dog.
After completing the sequence on both sides,
From downward facing dog,
Take a deep breath in and a long breath out.
On your next inhale,
Look forward and step or hop to the front of the mat.
Bend your knees,
Lower your hips and rise into chair pose.
Take a deep breath in here,
Then exhale to stand tall,
Bringing your hands to your heart center,
Completing sun salutation B.
Take a moment here to breathe,
Noticing the energy flowing through your body.
Thank you for practicing with me today.
Namaste.
