Yoga Sun Salutation Part 2

Video Transcript

"In this clip, I'm going to explain the second part of the sun salutation. If you've skipped ahead and not watched the previous clip, please go back. Because, then it will give you the sequence leading up to this. So, where I left off was for the beginner student where you're still working on strength. You're in bhujangasana or cobra. Shoulders are back, heart's open, looking about six or eight inches in front of you on the floor. Elbows important to be hugged in. If they're hugged out, it makes it very difficult to hold this posture. This will be a nice heart opener for you. And, then what you'll do is you'll take and tuck your toes underneath and push back into downward dog. And, you may have to walk your hands in just ever so slightly. Lift the sits bones towards the ceiling. Lock those shoulder blades in, shrugging the shoulders up and lock them in and press back. Now, for the more advanced student. When we left off, you were in upward dog. And, so what you want to do shoulders strapped down and back. Heart opens. Really hug those elbows in. And, on your next exhale what you'll do you'll pull up from the core and contract your abdominals and pull yourself in and over your toes. If that's too much, when you come out of upward dog you can pull up and then walk your feet down and back. And, bring yourself into your downward dog. So, whether you got here from cobra or upward dog you're now in your downward dog position. Take a nice breathe here. Some instructors will tell you to hold it for five breaths, some hold it for three. Find a way to rest in this position, hugging those locking those shoulder blades in. Hugging your elbows and your energy toward your mid line. Then, slowly on the bottom of your next inhale you're going to step forward towards you hands. Again, if you can't touch you can grab your shins or your thighs. Either way, inhale and arch up. Exhale, fold forward. And, on an inhale you're going to scoop up in reverse swan dive up. And, then exhale bring your hands to your heart center. And, that's tadasana and that's the end of the sun salutation."