Vinyasa Yoga
Vinyasa Yoga

Sun Salutation A & B with Step Backs | Health Cosmos

Published on: November 4, 2014 at 15:57:00 Viewed 486

Lana  Masor
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Vinyasa Yoga / Sun Salutation A & B with Step Backs

About this video:

In this episode Lana Masor, MS, 500-RYT, guides you through a series of asanas known as Surya Namaskara (Sun Salutation). These poses are known as heart openers and they will stretch the muscles in your chest, shoulders and belly allowing for a deep emotional release.

Transcript:

Lana: Surya Namaskara Sun Salutation A: with Step Backs "Inhale bring the arms out and up, exhale forward fold leading with the heart. Inhale look up with a flat back, exhale step the right foot behind you, slowly lowering the right knee to the floor. Inhale the arms out and up, exhale release the hands to the floor, step back into plank. Inhale here, exhale chaduranga, inhale up dog, exhale downward facing dog. Inhale lift the right leg, bending at the knee, exhale step the right foot forward the left foot to meet it, releasing over both legs. Inhale the arms come out and up, exhale forward fold leading with the heart. Inhale look up, exhale step back with the left foot, lowering the left knee to the floor. Inhale arms out and up, exhale releasing the hands to the floor, step back into plank. Inhale here, exhale caduranga, inhale up dog, exhale the hips up and back down dog. Inhale the left leg lifts, bend the leg at the knee, exhale step the left foot forward, the right foot to meet it, releasing over both legs. Inhale, exhale, inhale the arms come out and up, exhale hands to prayer at the heart, tadasan." Surya Namaskara Sun Salutation B "Inhale the arms out and up, utkatasana (chair pose), exhale forward fold leading with the heart, uttanasana. Inhale look up flat back, stepping back into plank, exhale chaduranga, inhale up dog, exhale the hips up and back, downward facing dog. Inhale the right leg lifts, exhale step the right foot forward, the back heel grounds. Inhale virabhadrasana I, warrior I. Exhale release the hands to the floor, step back into plank, exhale chaduranga, inhale up dog, exhale downward facing dog. Inhale the left leg lifts high to the sky, exhale step the left foot forward, the right heel grounds, virabhadrasana I, warrior I. Release the hands to the floor, step back into plank. Inhale, exhale chaduranga, inhale up dog, exhale downward facing dog. Bending the knees slightly look up in between the hands, jump the feet forward, releasing over both legs. Inhale the arms out and up, utkatasana (chair pose), exhale palms to touch, tadasan."

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