Rhythm Salutations
by Jay Andrews
Rooted in Laya (rhythm), this 30-minute sun salutation practice entrains body, breath, mind and spirit, as you breathe and move in time with the music. This practice can be physically practiced or done as a visualization breath meditation.
Transcript
Welcome to this rhythm sun salutation practice.
We'll begin class in the pose,
Vidrasana.
Your shins are in contact with the mat,
Knees are bent,
And we're seated on the heels.
Spine is upright,
Ears are rested over the shoulders.
Taking a few bars of music to entrain breath and rhythm.
Breathing in.
Breathing out.
Inhale.
Exhale.
Using the full four count for the breath.
Inhale.
Exhale.
Breathing in rhythm and breath,
Working as one.
Exhale.
Beginning to add movement.
Inhale,
The arms reach towards the sky.
Right hand holds left wrist.
Exhale,
Lean to the right.
Inhale,
Back up to center.
Switch the hands.
Exhale,
Lean to the left.
Inhale,
Back up to center.
Fingertips towards sky.
Exhale,
Hands reach forward.
Child's pose.
Hands slide halfway back.
Inhale,
Lengthen to the spine.
Exhale and dome the back.
Draw the hands behind you.
Inhale,
Open the chest up towards the sun.
Exhaling,
Back to center.
Second sign.
Exhale,
Arms sweep towards the sky.
Left hand takes a hold of right wrist.
Exhale,
Lean to the left.
Inhale,
Back to center.
Switch the hands.
Exhale,
Lean to the right.
Inhaling,
Back to center.
Fingertips reach high.
Exhale,
Hands forward.
Child's pose.
Draw the hands halfway back.
Inhale,
Lengthen to the spine.
Exhale and curl around the heart.
Hands come behind the back.
Inhale,
Chest towards the sun.
Exhale,
Back to center.
Second time.
Inhale,
Arms reach towards the sky.
Right hand takes a hold of left wrist.
Exhale,
Lean to the right.
Inhale,
Rise.
Switch the clasp of the hands.
Exhale,
Lean to the left.
Lift the torso tall.
Exhale,
Child's pose.
Reaching forward.
Hands slide halfway back.
Breathe length into the spine.
Exhale,
Hug around your spiritual center.
Hands come behind the back.
Open the chest to the light.
Exhale,
Back to center.
Inhale,
Sweep the arms high.
Left hand takes a hold of right wrist.
Exhale,
Lean to the left.
Inhale,
Back to center.
Exhale,
Lean to the right.
Inhale,
Tall.
Exhale,
Child's pose.
Hands come halfway back.
Inhale,
Out the crown of the head.
Exhale and curl in.
Hands come beside the heels.
Inhale,
The chest reaches up.
Exhale,
Back to center.
Inhale,
Forward to tabletop pose.
Tuck your toes under.
Exhale,
Downward facing dog.
Five breaths.
Breathing in.
Breathing out.
Inhale,
Allow the breath to be the melody to the rhythm.
Exhale.
Inhale.
Exhale.
Allow the drums to be the teacher.
Breathing in.
Breathing out.
One last inhale through the nose.
As you exhale,
Walk the feet towards the hands.
Inhale,
Lifting halfway up,
Long in the spine.
Exhale and fold.
Breathing in,
Sweep the arms towards the ceiling.
As you exhale,
Hands down by the sides,
Mountain pose.
Salutations to the moon.
Inhale,
The arms sweep towards the sky.
Right hand holds left wrist.
Exhale,
Lean to the right.
Inhale,
Back to center.
Switch the hands.
Exhale,
Lean to the left.
Inhale,
Lean tall in the torso.
Hands reach up.
Exhale and fold.
Inhale,
Step the right foot all the way towards the back of the mat.
Exhale,
Right knee lowers towards the ground.
Inhale,
Reach the arms up,
Anjanayasana.
Exhale,
Downward facing dog.
Inhale,
Forward to plank,
Shoulders over wrists.
Exhale,
Knees,
Chest and chin towards the mat.
Slide forward.
Inhale,
Cobra pose.
Shine the chest forward.
Exhale,
Downward facing dog.
Inhale,
Step the right foot to the right thumb.
Exhale,
Lower the left knee.
Reach the arms up,
Breathe in.
Exhale,
Hands frame the front foot.
Lift the back knee.
Inhale,
Step the left foot forward.
Halfway lift.
Exhale and fold.
Sweep the arms towards the sky.
Breathe in.
Exhale,
Tadasana,
Mountain pose.
Second side.
Inhale,
The arms reach high.
Left hand holds right wrist.
Exhale,
Lean to the left.
Inhale,
Back to center.
Switch the clasp in the hands.
Exhale,
Lean to the right.
Inhale,
Lift,
Palms meet overhead.
Exhale and fold.
Breathe in,
Step the left foot all the way back.
Exhale,
Left knee lowers to the mat.
Breathe the arms up towards the sky,
Anjanayasana.
Exhale,
Downward facing dog.
Inhale,
Plank pose.
Exhale,
Knees,
Chest and chin.
Slide forward.
Inhale,
Cobra pose.
Lift the head and the chest.
Exhale,
Downward facing dog.
Inhale,
Step the left foot to the left thumb.
Exhale,
The right knee lowers to the floor.
Inhale,
Reach the arms high.
Frame the front foot.
Lift the back knee.
Step the right foot forward.
Inhale,
Halfway lift.
Exhale and fold.
Inhale,
Urdhva Hastasana.
Hands reach high.
Exhale,
Tadasana.
Here we go.
Classical Namaskar.
Inhale,
The arms reach high.
Exhale,
Waterfall over the legs.
Inhale,
Halfway lift.
Exhale,
Right foot steps back.
Knee settles on the floor.
Breathe the arms up towards the sky.
Low lunge.
Exhale,
Downward facing dog.
Inhale,
Forward to plank.
Listen carefully.
Exhale,
Chaturanga Dandasana towards the floor.
Inhale,
Upward facing dog.
Pulling the heart forward.
Exhale,
Downward facing dog.
Inhale,
The right foot lifts towards the sky.
Exhale,
Right foot up between the hands.
Keep the back knee lifted.
Inhale,
Step the left foot forward.
Halfway lift.
Exhale and fold.
Inhale,
Stand tall.
Bring the hands with you.
Exhale,
Tadasana pose.
Second side.
Breathe the hands high.
Exhale and fold.
Inhale,
Lift halfway.
Exhale,
Left foot steps back.
Knee lowers.
Inhale,
The arms up.
Exhale,
Downward facing dog.
Inhale,
Forward plank pose.
Chaturanga Dandasana.
Breathe out.
Upward facing dog.
Pull air in.
Exhale,
Downward facing dog.
Inhale,
Left leg lifts.
Exhale,
Left foot to the left thumb.
Inhale,
Right foot steps forward.
Halfway lift.
Exhale and fold.
Inhale,
Urdhva Hastasana.
Stand tall.
Exhale,
Mountain pose.
Hands by the side.
A variation.
Inhale,
Arms reach high.
Exhale,
Hinge at the hips over the legs.
Inhale,
Lift halfway.
Exhale,
Right foot steps back.
Plant the right hand on the ground.
Inhale,
Left fingertips towards the sun.
Hold.
Breathe out.
Exhale,
Breathe the rhythms.
Exhale,
Downward facing dog.
Inhale,
Forward plank.
Exhale,
Chaturanga Dandasana.
Lower.
Inhale,
Push out the hands.
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Right foot lifts towards the sky.
Inhale,
Right foot to the right thumb.
Plant the left hand in the earth.
Grow right fingertips towards the sky.
Exhale,
Hold the pose,
Not the breath.
Inhale.
Exhale,
Both hands frame the front foot.
Breathe in,
Step the back foot forward.
Halfway lift,
Strong in the back.
Exhale and fold.
Inhale,
Arms sweep up.
Exhale,
Mountain pose.
Finding union through the rhythms.
Inhale,
Urdhva Hastasana.
Exhale,
Forward fold.
Breathe in,
Halfway lift.
Exhale,
Left foot steps back.
Root the left hand.
Inhale,
Right fingertips towards the sun.
Exhale.
Inhale.
Breathe out,
Downward facing dog.
Inhale,
Forward plank pose.
Exhale,
Lower.
Inhale,
Find your back bend.
Exhale,
Downward facing dog.
Lift the left leg,
Breathe in.
Exhale,
Left foot to the left thumb.
Plant the right hand.
Inhale,
Fingertips of the left hand towards the sun.
Exhale.
Breathe the length into the top arm.
Exhale,
Hands frame the front foot.
Inhale,
Step forward,
Halfway lift.
Exhale and fold.
Inhale,
Sweep the arms up,
Urdhva Hastasana.
Hands draw down to mountain pose.
Inhale,
Hands sweep high.
Exhale,
Uttanasana fold.
Inhale,
Long spine,
Strong back.
Exhale,
Chaturanga Dandasana.
Inhale,
Upward facing dog.
Inhale,
Downward facing dog,
Five breaths.
Inhale.
Exhale,
Connecting mind,
Body,
Breath,
And spirit.
Inhale,
Finding harmony within all the rhythms.
Exhale.
Breathing in.
Breathing out.
Exhale.
Inhale,
Looking up between the hands.
As you exhale,
Step or jump forward.
Inhale,
Halfway lift.
Exhale,
Uttanasana fold.
Inhale,
Reaching arms all the way to the sun.
Exhale,
Mountain pose,
Number two of five.
Inhale,
Reach the fingertips high.
Exhale,
And fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga Dandasana as the lungs empty.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog,
Five breaths.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale,
Love the ritual of repetition.
Exhale.
Inhale.
Exhale.
Inhale,
Looking up between the hands.
As you exhale,
Step or jump forward.
Breathe up,
Halfway lift,
Shine the chest forward.
Exhale,
And fold.
Inhale,
Stand tall,
Bring the hands with you.
Exhale,
Mountain pose,
Tadasana.
Inhale,
Sweep the arms towards the sky.
Inhale,
Fold,
Turn the awareness inward.
Inhale,
Halfway lift,
Length pulls into the spine.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog,
Five breaths.
Breathing in.
Out.
And out.
Inhale.
Exhale.
Allow rhythm to drive breath.
Inhale,
Breath the melody to the rhythm.
Exhale.
Breath number five.
Look up between the hands.
As you exhale,
Step or jump forward.
Breathe up,
Halfway.
Exhale,
Fold into the heart.
Inhale,
Open the body,
Stand tall.
Exhale,
Mountain pose.
Breathe the arms,
Sweep them wide and high.
Exhale,
And fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga Dandasana.
Breathe into the backbend,
Pull the heart through the shoulders.
Exhale,
Downward facing dog,
Five breaths.
Breathe in.
Breathe out.
Inhale.
Exhale.
In.
Out.
Breathing in.
And release.
Final breath.
In.
Look up between the hands.
As you exhale,
Step or jump forward.
Inhale,
Reach the chest forward,
Long in the back.
Exhale,
Folding inwards.
And sweep wide and tall,
Breathe in.
Exhale,
Mountain pose.
One final Namaskar A.
Inhale,
Reach the hands high.
Exhale,
Fold over the legs.
Halfway lift,
Breathe in.
Exhale,
And lower.
In,
Upward facing dog.
Exhale,
Downward facing dog.
Five breaths.
Breathing in.
And out.
In.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
One final breath in.
Looking between the hands.
As you exhale,
Step or jump forward.
Inhale,
Halfway lift.
Exhale,
Fold.
Inhale,
Urdhva Hastasana,
Arms reach high.
Exhale,
Tadasana.
Bend the knees,
Sit the hips back,
Inhale the arms up,
Utkatasana.
Exhale,
Fold over the legs as they straighten.
Inhale,
Up to a halfway lift.
Exhale,
Chaturanga Dandasana,
Lower.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Step the right foot forward,
Pivot and drop the left heel.
Inhale,
The arms up,
Warrior One.
Exhale,
Lower to Chaturanga.
Inhale,
Pull the heart through the arms and the up dog.
Exhale,
Downward facing dog.
Step the left foot forward,
Drop the right heel.
Inhale,
Up,
Warrior One,
Second side.
Exhale,
Chaturanga.
Inhale to upward facing dog.
Five breaths,
Breathe.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
The lungs fill with air.
And release on the exhale.
Breathing in.
Looking up between the hands as you exhale,
Step or jump forward.
Inhale,
Halfway lift.
Exhale,
Fold.
Bend the knees,
Sit the hips back,
Inhale the arms up,
Huttkatasana,
Chair pose.
Exhale,
Mountain pose.
Two,
Bend the knees,
Sit the hips back,
Inhale,
Raise the arms.
Exhale,
Straighten the legs as you fold forward.
Lifting halfway on the inhale.
Exhale,
Four-limb staff pose.
Inhale to your back bend.
Exhale,
Downward facing dog.
Step the right foot forward,
Drop the left heel.
Inhale to Warrior One.
Exhale,
Chaturanga Dandasana.
Inhale,
Lift to the back bend.
Exhale,
Hips rise,
Downward facing dog.
Step the left foot forward,
Drop the right heel.
Inhale,
Up Virabhadrasana One.
Exhale and lower.
Push up to upward facing dog.
Exhale,
Downward facing dog,
Five breaths.
Exhale,
And out.
Inhale.
Exhale.
Inhale.
Exhale.
Breathing in.
And out.
Final breath.
Inhale.
Looking up between the hands.
Exhale,
Step or jump forward.
Inhale and furl the spine,
Halfway lip.
Exhale,
Close the energy and fold.
Bend the knees,
Inhale,
Uddhkottasana.
Exhale,
Mountain Pose.
Sit the hips back,
Inhale,
The arms rise.
Exhale,
Fold over straightened legs.
Breathe,
Lengthen to the spine.
Exhale,
Chaturanga Dandasana.
Inhale,
Lift the heart forward,
Upward facing dog.
Exhale,
Downward facing dog,
Stepping forward.
Inhale,
Virabhadrasana One.
Exhale,
Chaturanga Dandasana.
Exhale to your back bend.
Exhale,
The hips lift,
Downward facing dog.
Left foot steps forward.
Inhale,
Virabhadrasana One.
Exhale,
Chaturanga Dandasana.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Breathe the rhythm.
Inhale.
Inhale.
Exhale.
Breathing in.
Breathing out.
Breath here is moving a lot like that voodoo instrument,
That bass-y fluid sound.
That's dancing in and out of the rhythms.
Last breath in.
As you exhale,
Step or jump towards the front of the mat.
Inhale,
Lift halfway.
Exhale,
Fold.
Bend the knees,
Sit the hips back.
Inhale,
The arms raise.
Exhale,
Come to standing,
Mountain pose.
Bend the knees,
Sit the hips back,
Utkatasana.
Exhale,
Fold over straight legs.
Inhale,
Lift halfway up.
Exhale,
Four-limb staff pose.
Inhale,
Find your back bend.
Exhale,
Downward facing dog.
Step the right foot forward,
Drop the left heel.
Inhale,
Warrior one.
Exhale,
Down through a vinyasa.
Inhale,
Lift your back bend.
Exhale,
Dog.
Step the left foot forward,
Drop the right heel.
Inhale,
The arms up.
Exhale,
Through a vinyasa.
Inhale,
Lift.
Exhale,
The hips come to downward facing dog.
Five breaths.
Inhale.
Exhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Final breath,
Breathing in.
Looking up between the hands as you breathe out,
Step or jump forward.
Breathe,
Lengthen to the spine.
As you exhale,
Release over the legs.
Bend the knees,
Sit the hips back.
Raise the arms up,
Utkatasana.
Breathe in.
Exhale,
Tadasana.
One final salutation.
Inhale,
Utkatasana.
Exhale,
Fold.
Inhale,
Halfway.
Exhale,
Chaturanga dandasana.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Step the right foot forward.
Inhale,
Virabdrasana one.
Exhale,
Chaturanga dandasana.
Inhale,
Urdva mukha svanasana.
Exhale,
Adho mukha svanasana.
Step the left foot forward.
Inhale,
Virabdrasana one.
Exhale,
Chaturanga dandasana.
Inhale,
Urdva mukha svanasana.
Exhale,
Downward facing dog.
Five breaths.
Breathe.
Out.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Final breath.
In.
Exhale.
Step or jump towards the front of the mat.
Inhale,
Halfway.
Lift.
Exhale,
Fold.
Then the knees,
Sit the hips back.
Inhale,
Utkatasana pose.
Exhale,
Tadasana.
Begin to draw yourself into a shavasana pose.
Laying on the back.
And observe the effects of that practice.
What it feels like to entrain and bring in to rhythm,
Breath,
Body,
Mind and spirit.
All of these rhythms may seem unique but they are very much interrelated.
In that without each unique rhythm the whole would not be complete.
There's great importance in integrating and bringing into harmony all of the different rhythms that we are.
For when we bring ourselves into harmony we come into harmony with that great cosmic vibration.
That one rhythm that underlies all of the universe.
Call it chi,
Prana,
Life force or nadam.
There's many different names for this underlying one rhythm.
That beats through all of existence.
As Babatunde Oletangi says,
Where we come from we say that rhythm is the soul of life.
Because the whole universe revolves around rhythm.
And when we get out of rhythm that's when we get into trouble.
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
Oh,
4.8 (16)
Recent Reviews
Lisa
December 2, 2023
Wow, how refreshing! Great quality work in both music/rythm and instructions. Will def be doing this for my morning yoga routine forward, thank you thank you thank you.
Eric
July 9, 2020
perfect way to start the day!
Patricia
July 5, 2020
I loved, although I’m not normally a fan of very fast moving practices. But the rhythm, the drums......it was great. Best for someone who is already familiar with sun salutations.