108 Sun Salutations / Surya Namaskar 108
by Lisa Panke
Every season and especially at the end of the year, we want to let go of the old and create space for the new. This 90-minute audio file is containing 108 Sun Salutations: Hatha Sun Salutations alternate with Ashtanga Surya Namaskar A with a short break of 5 breaths in between. In the end, we all meet in the final resting pose Savasana. Enjoy the experience!
Transcript
Welcome to Surya Namaskar 108.
There is a great chance that you are standing on your mat because the season is changing or the New Year's Eve is around the corner.
I am excited for you to join me for this yogic tradition today.
Surya Namaskar is a Sanskrit word for salute to the sun or sun salutations.
It is a sequence of 12 gracefully linked asana.
The number 108,
108 is sacred and significant in many ways,
Appearing in many disciplines from astronomy to yoga.
There are 108 punishes,
108 tantras.
In numerology,
108 equals 9,
Which symbolizes universal love,
Eternity and awakening.
In astronomy,
The distance between the sun and earth is roughly 108 times the sun's diameter.
Let's make peace with the old and create space for the new.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank,
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Utva hastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank,
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
And exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank,
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Utva hastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank,
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
And exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank,
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Utva hastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank,
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
And exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank,
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Utva hastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank,
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
And exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank,
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Utva hastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank,
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
And exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank,
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Utva hastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank,
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
And exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank,
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Utva hastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank,
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
And exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank,
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Utva hastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank,
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
And exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank,
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Utva hastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank,
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
And exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank,
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Utva hastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank,
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
And exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
20 down.
Stay in tadasana and take a couple of breaths here.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands.
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands.
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands.
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands.
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands.
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands.
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands.
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands.
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands.
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands.
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands.
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands.
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands.
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands.
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands.
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands.
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands.
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands.
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands.
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands.
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Twenty done.
Stay in tadasana and take a couple of breaths here.
Inhale,
Arms up.
Exhale,
Hold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Utvahastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Utvahastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Utvahastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Utvahastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Utvahastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
And exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Utvahastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
And exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Utvahastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
And exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Utvahastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
And exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Utvahastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
And exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Utvahastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
And exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
20 down.
Stay in tadasana and take a couple of breaths here.
Inhale,
Left leg forward,
Come up.
Exhale,
Left leg forward,
Come up.
Exhale,
Left leg forward,
Come up.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands,
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands,
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands,
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands,
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands,
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands,
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands,
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands,
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands,
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands,
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands,
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands,
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands,
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands,
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands,
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands,
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands,
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands,
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands,
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Lift your arms up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Inhale,
Look forward,
Step in between your hands,
Halfway lift.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Twenty done.
Stay in tadasana and take a couple of breaths here.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Forward fold.
Inhale,
Forward fold.
Inhale,
Forward fold.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Udva hastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Udva hastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Udva hastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Udva hastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Udva hastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Udva hastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Udva hastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Udva hastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Udva hastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Right leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Right leg forward,
Come up.
Exhale,
Forward fold.
Inhale,
Come all the way up.
Exhale,
Tadasana.
Inhale,
Udva hastasana.
Exhale,
Uttanasana.
Inhale,
Left leg back,
Come up.
Exhale,
Step back to plank.
Knees,
Chin,
Chest on the floor.
Inhale,
Cobra.
Exhale,
Downward facing dog.
Inhale,
Left leg forward,
Come up.
Exhale,
Uttanasana.
Inhale,
Come all the way up.
Exhale,
Tadasana.
20 down.
Stay in tadasana and take a couple of breaths here.
Inhale,
Arms up.
Exhale,
Fold forward.
Inhale,
Forward fold.
Exhale,
Left leg forward.
Exhale,
Plank,
Come up.
Exhale,
Left leg forward,
Come up.
Inhale right leg back,
Come up.
Exhale step back to plank,
Knees,
Chin,
Chest on the floor.
Inhale cobra,
Exhale downward facing dog.
Inhale right leg forward,
Come up.
Exhale forward forward.
Inhale come all the way up,
Exhale tadasana.
Inhale utvahastasana,
Exhale uttanasana.
Inhale left leg back,
Come up.
Exhale step back to plank,
Knees,
Chin,
Chest on the floor.
Inhale cobra,
And exhale downward facing dog.
Inhale left leg forward,
Come up.
Exhale uttanasana.
Inhale come all the way up,
Exhale tadasana.
Inhale arms up,
Exhale fold forward.
Inhale right leg back,
Come up.
Exhale step back to plank,
Knees,
Chin,
Chest on the floor.
Inhale cobra,
Exhale downward facing dog.
Inhale right leg forward,
Come up.
Exhale forward fold.
Inhale come all the way up,
Exhale tadasana.
Inhale utvahastasana,
Exhale uttanasana.
Inhale left leg back,
Come up.
Exhale step back to plank,
Knees,
Chin,
Chest on the floor.
Inhale cobra,
And exhale downward facing dog.
Inhale left leg forward,
Come up.
Exhale uttanasana.
Inhale come all the way up,
Exhale tadasana.
Inhale arms up,
Exhale fold forward.
Inhale right leg back,
Come up.
Exhale step back to plank,
Knees,
Chin,
Chest on the floor.
Inhale cobra,
Exhale downward facing dog.
Inhale right leg forward,
Come up.
Exhale forward fold.
Inhale come all the way up,
Exhale tadasana.
Inhale utvahastasana,
Exhale uttanasana.
Inhale left leg back,
Come up.
Exhale step back to plank,
Knees,
Chin,
Chest on the floor.
Inhale cobra,
And exhale downward facing dog.
Inhale left leg forward,
Come up.
Exhale uttanasana.
Inhale come all the way up,
Exhale tadasana.
Inhale arms up,
Exhale fold forward.
Inhale right leg back,
Come up.
Exhale step back to plank,
Knees,
Chin,
Chest on the floor.
Inhale cobra,
Exhale downward facing dog.
Inhale right leg forward,
Come up.
Exhale forward fold.
Inhale come all the way up,
Exhale tadasana.
Inhale utvahastasana,
Exhale uttanasana.
Inhale left leg back,
Come up.
Exhale step back to plank,
Knees,
Chin,
Chest on the floor.
Inhale cobra,
And exhale downward facing dog.
Inhale left leg forward,
Come up.
Exhale uttanasana.
Inhale come all the way up,
Exhale tadasana.
Great job,
You did it.
108 sun salutations.
You can be proud of yourself.
How do you feel?
Slowly lie down on your back and come to savasana.
You deserve it.
Let your feet flop out,
Lengthen your spine,
Your neck,
The palms of your hands are facing upwards and close your eyes.
Completely relax and let go.
4.7 (7)
Recent Reviews
Patricia
September 23, 2021
Thank you! That flowed beautifully and I was able to accomplish the peace I set out to start this fall season.