Welcome to your Surya Namaskar A practice.
We'll be moving through five Surya Namaskar A.
Come to find yourself at the front of the mat.
Bring your big toes together and your heels apart.
Stack your knees over your ankles,
Your hips over your knees and your shoulders over your hips.
Draw yourself up from the base of the spine to the tip of the head,
Reaching your fingertips down.
Connecting to your breath,
Take a nice inhale in through the nose and a full exhale out the mouth.
One more and exhale out.
Bring your hands together at heart centre.
Bow your head slightly down.
Eyes open or closed.
Sealing in your practice.
Let's begin.
Draw your hands down next to your sides.
Let's inhale the arms up,
Fingers to touch.
Exhale,
Fold forward,
Bending at the knees if you need.
Place your fingertips down onto the ground.
Inhale,
Look up.
Exhale,
Step back to top of the pushup.
Chaturanga down,
Keeping elbows in next to the sides,
All the way down to the belly.
Roll your shoulders up,
Back and down,
Tops of the feet on the mat and draw yourself gently up into a low cobra.
Release your gaze down in between your hands,
Draw your belly to your spine and press yourself back to a child's pose position for a moment.
Tuck your toes and send yourself up to a downward facing dog.
Take a nice deep breath in and a full exhale out.
Rise up onto the balls of your feet.
Bend your knees.
Take your gaze in between your hands and walk your feet to the front of the mat.
Keeping your knees bent,
Inhale,
Look up.
Exhale,
Fold forward.
Now inhale all the way up,
Straight back.
Fingers to touch,
Inhale up and exhale,
Hands to heart.
Let's continue.
Inhale,
Your arms up,
Fingers to touch.
Exhale,
Fold forward.
Inhale,
Look up.
Exhale,
Step back to top of the pushup.
Chaturanga down,
All the way through to the floor.
Roll your shoulders up,
Back and down,
Tops of the feet on the mat.
Inhale up to a cobra,
A little bit higher this time.
Exhale,
Release down.
Keep exhaling and press back all the way through your child's pose.
Tuck your toes up to your downward facing dog.
Take a nice deep breath in and exhale out.
Inhale,
Rise to the balls of your feet.
Bend your knees.
Take your gaze in between your hands.
Step or hop your feet in between your hands.
Keep your knees bent.
Inhale,
Look up.
Exhale,
Fold forward.
Inhale all the way up,
Either rolling through the spine or straight back.
Fingers to touch at the top and exhale your hands to heart.
Inhale,
Your arms up.
Exhale,
Fold forward.
Inhale,
Look up.
Exhale,
Step back to top of the pushup.
Chaturanga down now,
So just before the floor.
Move through to your up dogs and exhale all the way through to downward facing dog.
Take a nice breath in and exhale out.
Rise to the balls of your feet.
Bend your knees.
Take your gaze in between your hands.
Step or hop yourself through to the front of the mat.
Inhale,
Look up.
Exhale,
Fold forward.
Inhale now all the way up.
Fingers to touch and exhale your hands to heart.
Let's move.
Inhale,
Your arms up.
Exhale,
Fold forward.
Inhale,
Look up.
Exhale,
Step back to top of the pushup.
Chaturanga down and through to your up dog.
Exhale all the way through to downward facing dog.
Take a breath.
Exhale out.
Rise to the balls of your feet.
Bend your knees.
Step or float your feet to the front of the mat.
Inhale,
Look up.
Exhale,
Fold forward.
Inhale all the way up,
Straight back.
Fingers to touch.
Exhale,
Hands to heart.
One more.
Inhale,
Your hands up.
Fingers to touch.
Exhale,
Fold forward.
Inhale,
Look up.
Step back to top of the pushup.
Chaturanga down and through to your up dogs.
Press yourself out of your shoulders.
Chin to chest.
Protract your shoulder blades and roll back through into a downward facing dog.
Beautiful.
Take a breath.
Rise to the balls of your feet.
Bend your knees.
Step or float to the front of your mat.
Inhale,
Look up.
Exhale,
Fold forward.
Inhale all the way up,
Pressing through your feet.
Fingers to touch.
Exhale,
Hands to heart.
Pause for a moment.
Connect to your breath.
Namaste.
