Hello,
I'm Jessie Galvin.
Welcome to this sun salutation practice.
Start by standing at the top of your mat with your feet hip distance apart or your big toes touching,
Whichever feels more comfortable for you.
When you're ready close down your eyes and spread all of the toes of your feet.
As you do that feel a lengthening traveling all the way up your body through your spine so that you lengthen the crown of your head towards the sky.
Roll your shoulders down your back,
Your palms facing forwards and take three deep breaths in through the nose and out through the mouth.
When you're ready to begin blink the eyes open,
Inhale bring the palms together lift them up over your head.
As you exhale gently bend and fold forwards bringing the fingertips down towards the mat.
Slide your hands to your shins inhale halfway lift flat back gaze forward.
As you exhale bring the hands to the mat and step to a high plank.
Spread your fingers push up in between the shoulder blades and feel yourself pushing away from the floor.
Take an inhale as you exhale bend the elbows lower all the way down onto your belly.
As you inhale hover your head shoulders and hands off the floor.
Place the hands down and press back to find your first downward facing dog.
Take a few breaths here as you lift one heel and then the other paddling through the legs and just finding a bit of ease and flow through the back of the body.
In your down dog your hands a shoulder width apart,
Your feet a hip distance apart and bend the knees as much as you need so that you can lengthen the spine extending your sitting bones and your tailbone up towards the ceiling.
Take a few more breaths here.
Come to stillness in your downward facing dog.
Bend your knees shift your gaze forwards inhale step or lightly hop to the top of your mat.
Exhale to fold bringing your forehead towards your shins.
Bend the knees as much as you need.
As you inhale lift all the way up to standing.
Bring your palms to touch over your head and as you exhale bring the hands down in front of the chest.
Take two deep breaths here.
Surya Namaskar A second round.
So inhale lift the arms all the way up overhead.
As you exhale bend and fold fingertips down towards the mat.
Inhale slide your hands to your shins take a halfway lift.
As you exhale hands to the mat step to a high or kneeling plank.
Inhale here.
As you exhale bend the elbows to 90 degrees find your chaturanga push up.
As you inhale push into the hands lift into your upward facing dog.
Your ankles knees and thighs are off the mat and you're on the tops of your feet.
As you exhale press back to downward facing dog.
Take three deep and slow breaths here.
Bend the knees look forward inhale step or lightly hop to the top of your mat.
Exhale to fold forwards chest towards your thighs.
As you inhale come all the way up to standing.
Take the arms all the way up overhead palms touch and as you exhale bring the hands down in front of the chest.
Inhale lift the arms all the way up overhead.
Exhale to bend and fold into your Uttanasana forward fold.
Inhale to a halfway lift Adho Uttanasana back flat gaze forward.
Step to your high plank as you exhale come to your push-up chaturanga.
Inhale to lift upward facing dog open through the chest.
Exhale press back downward facing dog.
Steady breaths here in and out through your nose for three two one.
Bend the knees look forward inhale step or lightly hop to the top of your mat.
Exhale to fold bring your chest towards your thighs.
Inhale to lift all the way up hands come over the head palms touch.
Exhale bring the hands down in front of your heart and continue for a few more rounds of your Surya Namaskar or pause here.
Tune into your body and take a few steady breaths.
Thank you for practicing with me this morning.
Namaste
