October Pose of the Month ~ Surya Namaskar A ~ Sun Salutation A

wake up sun

Surya Namaskar 

Salutations to the Sun

Samasthiti: Stand with both feet together. Legs active. Spine long. Lift and open heart. Breathe deep.

  1. Inhale raising both arms. Gaze up.
  2. Exhale fold forward reaching chest towards knees.
  3. Inhale lengthen spine coming halfway up gaze towards the horizon.
  4. Exhale step or jump back. Lower down while gazing straight ahead. You may take the knees first or come directly to towards the floor. You may hover there or lay flat on floor.
  5. Inhale straighten the arms and roll onto the tops of the feet. Knees lifted. Toes pointed away. Engage quadracepts.
  6. Exhale as you raise the hips up. Lengthen the spine from your sacrum. Draw back the chest to the thighs. Press heels towards the floor and lift kneecaps. Hold for 3-5 breaths.
  7. Inhale as you either jump or walk the feet forward. Lengthen the spine and take your gaze to the horizon.
  8. Exhale fold forward reaching the chest towards the knees.
  9. Inhale raising  both arms up high over head until the palms touch. Gaze up.

Samasthiti: Exhale lower your arms or hands to heart in preparation for next Surya Namaskar or Vinyasa.

 

Enjoy Surya Namaskar

Namaste 

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