Surya Namaskar | Simple Sun Salutations

This video talks you through a simple variation of the Sun Salutation sequence. We begin moving through the postures slowly, then gradually speed up, so if you are a complete beginner, you have time to get used to the sequence of movements.

The Sun Salutation is a devotional practice for the sun. It can be practiced in the morning, facing the east, to greet the sun as it's rising, or at any time. The sequence also works with every part of the body, so this can be a great short practice when you don't have much time, or a warm-up for longer yoga sessions.

This practice is a part of my audio course 'Wheel of the Year: Celebrating the Summer Solstice' so if you enjoy the practice, you may also enjoy listening to the whole of the course.

Transcript

Welcome to your sun salutation practice. So begin now by standing at the front of your mat so that the length of the mat is behind you. And bring your feet to hip distance apart. Take a breath in. And as you breathe out, Bring your palms together at the front of your chest. Now inhale and reach your arms up over your head. Look up towards your hands. And exhale to fold forwards into a forward fold. Bringing your hands to the mat. Make sure that your hands come to the mat here. You can bend your knees as much as you need to. And let the top of your head fall towards the mat. Inhale now and step your right foot back behind you. Bringing your right knee to the mat, So coming into a low lunge. Point your right foot away. Keep your hands on the mat and lift your chest. Exhale to step your left foot behind you, Coming into a downward facing dog pose. So lifting your hips towards the ceiling. And relaxing your head towards the mat. Press into your hands. Into the bases of your fingers to lever your hips up and away. Take a breath in here. And exhale to bend your knees. Bring your knees to the mat. Bring your chest and your chin to the mat. And keep your hips lifted. From here we're moving into a baby cobra pose. So as you inhale drop your hips to the mat and bring your chest forwards between your armpits so that your chest lifts slightly. And now on your exhalation, Press yourself up onto your hands and knees and back into downward facing dog. Lifting your hips. Relaxing your head. Inhale, Dip your right foot forwards between your hands. Dropping your left knee to the mat. So coming into another low lunge. Lift your chest, Keeping your hands on the mat. And exhale to bring your left foot forwards, Coming back into your forward fold. Bend your knees here if you need to. Now press into your feet. Bend your knees slightly. And inhale to come back up to standing, Bringing your arms up over your head. Look up to your hands. And exhale to bring your palms together at your chest. Take a breath in and out here. We're going to do the same thing but starting by taking the left leg back this time. Inhale and bring your arms up over your head. Look up to your hands. And exhale to fold forward. Bringing your hands to the mat. Bending your knees as much as you need to. Inhale, Step the left leg back into your low lunge. Point the left toes away. Lift your chest. Relax your shoulders. And exhale to step your right leg back into downward facing dog. Lift your hips up towards the sky. Press your heels towards the mat. Relax your neck and your head. Take a breath in. And exhale to drop your knees to the mat. Keep your hips lifted. And drop your chest and chin to the mat. So your hips are still up. And now inhale to drop your hips to the mat and swing your chest forwards through your armpits into baby cobra. Open the front of your chest and shoulders. Exhale to press back up onto your hands and knees. And lift yourself into downward facing dog. Inhale, Step your left foot forwards between your hands. Coming back into a low lunge. And exhale the right foot forwards into your forward fold. Bend your knees. And inhale to come back up to standing bringing your arms up over your head. Look up to your hands. And exhale your hands to your heart. Take a breath in. And out here. We're going to do both sides again. This time moving a bit more quickly, Now that you know the sequence. Inhale and lift your arms up over your head. Look up to your hand. And exhale to fold forwards. Bringing your hands to the mat. Inhale, Step your right leg back. Bring the knee to the mat. Coming into your low lunge. Lift your chest. Exhale, Step your left leg back into downward facing dog. Lift your head. Relax your head. Inhale, Pressing into the hands to lever the hips up and away. Exhale drop your knees, Chest and chin to the mat. Inhale, Lower the hips and bring your chest forwards into baby cobra. Exhale press back up onto your hands and knees. Turn your toes under. And push back up into downward facing dog. Lifting your hips. Releasing your head. Inhale, Step your right foot forward. Drop the left knee to the mat. Coming to your late lunch. Exhale step your left leg forwards. Coming back into your forward fold. Release your head towards the mat. Inhale to come back up to standing, Lift your arms over your head. Look up to your hand. Exhale your hands to your heart. Take a breath in. And a breath out. And let's start with the left side now. Inhale your arms up. Look up to your hands. Exhale to fold forward. Taking your hands to the mat. Inhale step your left leg back. Coming to your lunch. Lift the chest. Keep the shoulders relaxed so the front of the chest opens here. And exhale to take the right leg back into downward facing dog. Feeling the lengthening through the backs of your legs and your spine. Inhale here. And exhale to bring your knees, Chest and chin to the mat. Inhale, Lower the hips and come forwards into baby cobra. Exhale, Press up onto your hands and knees. And push your hips back up into downward facing dog. Inhale, Step your left foot forwards between the hands. Bring your right knee to the mat, Pointing the toes away. Coming back to your low lunge. Exhale, Step your right foot forwards, Coming back to your forward fold. Relaxing the neck and the head. Inhale, Bend the knees and come back up to standing. Raise your arms above your head and look up to your hands. Exhale the hands to the heart. Take a breath in. And a breath out. We're going to do this sequence one more time on each side and we'll go a little bit faster again. So inhale and take your arms up. Look up to your hands. Exhale to fold forward. Take your hands to the mat. Inhale step the right leg back. Bring the knee to the mat, Pointing the toes away. Exhale, Step the left leg back. Lift the hips and relax the head in downward facing dog. Inhale here. And exhale to drop the knees, Chest and chin to the mat. Keeping the hips lifted. Inhale, Lower the hips, Bring the chest forwards into baby cobra. Exhale up to your hands and knees. Now lift the hips, Release the head into downward facing dog. Inhale step the right leg forward. Lower the left knee. Lift the chest. Relax the shoulders and the shoulder blades. Exhale step the left leg forwards into your forward fold. Inhale, Bend your knees, Press into your feet and come up to standing. Lift your arms and look up to the hands. Exhale the hands to the heart. Take a breath in. And a breath out. Inhale the arms up, Look up to the hands. Exhale fold forwards, Bring your hands to the mat. Relax your neck and your head. Inhale, Step the left leg back. Bring the left knee to the mat. Point the toes away. Exhale, Bring the right leg back, Lift the hips, Release the head. Time with facing dog. Inhale. Exhale drop the knees, Chest and chin to the mat. Inhale, Lower the hips, Bring the chest forwards into baby cobra. Open the front of the chest. Relax the shoulder blades down the back. Exhale press up onto your hands and knees Lift the hips to come back into downward facing dog. Inhale, Step the left leg forwards between the hands. Lower the right knee, Lift the chest, Lengthen the spine. Exhale, Step the right leg forwards, Coming back into your forward fold. Inhale to come up. Lift the arms above your head. Look up to your hand. Exhale the hands to the heart. And now pause and take some breaths here to observe any effects from the practice. Thank you for joining me today.