Sun Salutation

Simple guided sun-salutation practice. Descriptions of postures and alignment. Great for a quick refresh anytime and anywhere. Develop flexiblity and strength. Release tension and stress with this flow.

Transcript

Hey yogis.

Classic sun salutation flow with Junaimarli Yoga.

Begin in a forward fold,

Uttanasana.

The feet are at hips distance.

The spine is long.

The mind is calm.

Feel decompression in your spine as the weight of the head draws the whole upper body towards the ground.

Take a deep breath in.

Fill your belly.

Exhale.

Let all the air spill out.

On an inhale,

Ardha Uttanasana.

Halfway lift.

Exhale,

Fold.

Inhale,

Halfway lift.

Feel the crown of the head and the tailbone draw in opposite directions.

Exhale,

Fold.

Last round.

Inhale,

Ardha Uttanasana.

Chest faces down.

Then exhale,

Fold.

With an inhale and bent knees,

Rise to stand.

Circle the arms up and overhead.

Activate the latissimus dorsi,

The erector spinae,

All the muscles of your back body.

Press your palms together at the top.

And then exhale,

Fold forward.

Uttanasana.

Inhale,

Rise halfway.

Exhale,

Plant the hands.

And on an inhale,

Step the left foot back and then the right.

Plank pose.

Adho Mukha Dandasana.

Press the ground away with your hands.

Feel your core and low back engage.

Then exhale,

Knees,

Feet and chest find the mat.

Inhale,

Low cobra,

Bhujangasana.

Lift the shoulders,

Open the heart.

Exhale,

Release.

Curl the toes,

Press yourself through all fours to downward facing dog,

Adho Mukha Svanasana.

Reach through the heels,

Sway side to side in the hips.

Inhabit your body.

And then exhale,

Take baby steps to the top of the mat.

Uttanasana,

Just where you started.

Inhale,

Halfway up.

Exhale,

Fold.

Inhale,

Rise to stand,

Arms go overhead.

Exhale,

Spill forward,

Hinge at the hips.

Uttanasana.

Inhale,

Halfway up.

Exhale,

Plant the hands.

Inhale,

Step back with the right foot and then the left.

Plank.

Active pose.

Exhale,

Lower knees,

Feet and chest.

Then inhale,

Cobra.

Press the arms into the ground.

Feel the shoulders away from the ears,

Broaden the collarbones.

Exhale,

Release.

Press through all fours to down dog.

Bend at the knees.

Feel the stretch in the calves.

Deep breath in.

Then on an exhale,

Giant step forward with the left foot and then the right.

Uttanasana.

Inhale,

Halfway up.

Exhale,

Fold.

Inhale,

Rise.

Power through the feet.

Confidence,

Peace,

Love.

Bring it with you as you rise up.

Put it between your hands and draw it into your heart.

And then exhale,

Fold forward.

Surya Namaskar A.

Sun Salutation A.

Inhale,

Lift halfway.

Exhale,

Plant the hands.

Inhale,

Plank.

Exhale,

Lower to the mat.

Inhale,

Cobra.

Exhale,

Release,

Cobra.

Downward facing dog.

Breath in.

Breath out.

Giant step forward.

Uttanasana.

Inhale,

Rise halfway.

Exhale,

Fold.

Inhale,

Stand to tall.

Reach overhead.

Smile.

And then exhale,

Fold.

Uttanasana.

Inhale,

Ardha uttanasana.

Halfway lift.

Exhale,

Plant the hands.

And inhale,

Step back.

Plank.

From here on out,

If you'd like to take Chaturanga Dandasana to Urdhva Mukha Svanasana,

Do it.

If that means nothing to you,

Keep flowing as you have been.

Lower to the mat.

Inhale,

A back bend.

And exhale,

Downward facing dog.

Deep breath into your belly.

Fill the lungs.

Exhale it out.

And travel forward,

Maybe with a little hop this time.

Begin to notice levity build in the body.

On an exhale,

Travel to the top of the mat.

Uttanasana.

Inhale,

Rise.

Exhale,

Release.

Inhale,

Rise to stand.

Then exhale,

Spill forward.

Uttanasana.

Sansa mutation B.

Surya Namaskar B.

Inhale,

Rise halfway.

Exhale,

Plant the hands.

And inhale,

Step back.

Plank.

Exhale,

Lowers to the mat,

Maybe through Chaturanga,

Bent elbows.

And inhale,

Right to upward facing dog.

Or cobra.

Exhale,

Release your back bend and press to down dog.

Feel the feet are at hips distance.

Inhale,

Lift the left foot up.

Exhale,

Step the left foot forward.

Place it between your hands.

And pivot the back heel down so the foot is at a 45 degree angle.

Then inhale,

Lift the arms.

Virabhadrasana I.

Warrior I.

Steady breath.

Exhale,

Plant the hands.

Step the left foot to meet the right,

Downward facing dog.

Feet are at hips distance.

Inhale,

Right foot up.

Exhale,

Step the right foot forward.

Place it between your hands.

Pivot the back heel down to a 45 degree angle.

Now your left toes point towards the front left corner of your mat.

On the inhale,

Lift to Warrior I.

Steady breath in.

Feel your belly.

Exhale,

Plant your hands.

This time step the right foot back to meet the left and plank.

Exhale,

Lower to the mat.

Inhale,

A back bend.

Exhale,

Downward dog.

Take a deep breath in.

Gaze forward.

Exhale,

Float to the top of the mat.

Arrive to Uttanasana.

Reach for opposite elbows and gently sway side to side.

Feel the sun salutations in your body.

Feel the spine warm.

Return to neutral.

And inhale,

Rise to stand.

Exhale,

Fold Uttanasana.

Inhale,

Rise halfway.

Exhale,

Plant the hands.

And inhale,

Step the feet back.

If Chaturanga is part of your practice,

You may jump to bent elbows Chaturanga.

Wherever you are,

The exhale lowers you close to the mat.

And the inhale is a back bend.

If it's Cobra,

On the exhale release and then down dog.

If you're an up dog,

Take a nice deep breath in,

Broaden the shoulders.

Then press yourself straight to downward facing dog,

Adho Mukha Svanasana.

Feet are wide.

Inhale,

Left foot into the air.

Exhale,

Step the left foot forward,

Place it between the hands.

Pivot your back heel down.

Inhale,

Rise,

Virabhadrasana I.

Square the hips.

Activate the fingertips.

Soften.

Exhale,

The hands to the mat and step to down dog.

Inhale,

Right foot up.

Exhale,

Step the right foot forward,

Back heel down.

Breath in,

Rise,

Warrior I.

Exhale,

Release,

Plant your hands.

Step to plank.

Exhale to lower to the mat.

Inhale,

A back bend.

Exhale,

Downward dog.

Take a nice deep breath in here.

And on the exhale gaze forward,

Travel to the top of the mat,

Uttanasana.

Reach for opposite elbows,

Allow your head to sway back and forth.

Allow your upper body to release.

And on an inhale slowly rise to stand.

Lift your arms overhead,

Press the palms to touch.

And exhale as you bring the hands to the heart.

Gently bow your head and feel the sun salutation practice in your body.

Thanks for joining me in this classical sun salutation flow athletes.

We'll see you next time.

Namaste.

Reviews

Perfect✨

Thank you 🙏 !

Thank you 🙏🏼 ☯️🤸🏽‍♀️🧘🏻‍♂️☮️

Fantastic , short practice. Love the music too ☺️!

Perfect!

Great! Just what I wanted!

Simple, beautiful flow for a great wake up!

Loved this! Perfect for morning to stretch and get ready for the day. Cueing was excellent since just using headphones.... Thanks! 💐 😊 💕

lovely clear teaching

Rippa way to start the morning! 🌻 Thank you ☺️

Wow! That was just what I needed, thank you! Have been looking for a brief yet deep practice like this one. Thank you!! 🙏🏼