Full Surya Namaskar Sun Salutation

Video Transcript

"Sue and Martha are going to be demonstrating the full Sivananda style Sun Salutation, Surya Namaskar. So, I'm going to have them standing nice and tall in Mountain Pose. Shoulders relaxed away from the ears. Crown of the head reaching nice and tall towards the sky and chin parallel to the ground. Bringing your arms down to your sides, palms facing forward. Beautiful. Take a nice deep inhale. Exhaling, heart center. Inhaling, arms all the way up over the head. Enjoy a nice back bend. Exhaling, arms all the way down straight forward coming into a beautiful forward fold. Relax the head completely. Hands come beside the feet. Now, dropping the right leg back coming into a low lunge. Release the knee. Release to top of the foot. Hands in spider mudra on the fingertips, looking straight forward. Let that heart shine through. Take a nice deep breath. Bringing the front leg back coming into Plank. Take a nice breath retention. And, lowering down into Cobra. Lowering down knees, chest and kind of caterpillar up into a beautiful Cobra. Beautiful, wonderful back bend. Take a nice inhale. And, as you exhale tucking toes coming into the Inverted V. Hip pointers pointed straight up to the sky. Allow that spine to be nice and long. Beautiful. Equally pressing into the hands to lengthen the arms. Relax the heels towards the ground. Perfect. Looking up, right foot steps forward coming back into that low lunge. Drop the knee, release to the top of the foot. Again, allow that heart to shine through. Bring and tuck in the back toes. Stepping forward, forward fold. Let that head hang. Beautiful. Inhaling, arms all the way up straight forward. Take the back bend. And, as you exhale nice straight spine. Arms down to the sides."