10 Min Morning Sun Salutations | Beginner Friendly Yoga Flow

Transcript

hello and welcome to this morning sunsation yoga flow within this practice we'll be moving through these same sequence of postures so that you can get familiar and hopefully find a rhythm of movement and breath when you are ready we'll begin standing at the top of the mat set your feet hips wdth and start by shifting weight forwards into your toes lift your heels then slowly lower your heels shift your weight back and lift all 10 toes spreading your toes wide one by one lower your toes down to the mat to find a sense of grounding through the feet and turn your palms to face forwards relax your shoulders away from your ears inhale lift the arms lift your gaze exhale fold forwards inhale lift halfway fingertips could stay on the mat or you could bring your hands to your thighs exhale step back to plank keep the shoulders over the wrists pause for a breath in for the first one as we exhale lower the Knees rock forwards and bend your arms to lower yourself down to the mat bring your forearms to the mat in front as we'll take a gentle back bend to begin so pressing the forearms into the mat for Sphinx roll pull your shoulders back inhale here exhale come back to downward dog so you can move through tabletop then tuck your toes pick up your hips push back to find downward facing dog pause for a breath in you can keep the knees bent heels don't have to be grounded at the end of your exhale take little steps to walk the feet forwards to come to the top of your mat in lifting halfway exhale fold forwards inhale reach the arms up stand tall and lift your gaze and exhale relax Your Arms by your sight that's one complete round now we do the same again a little quicker inhale arms up lift your gaze exhale fold forwards inhale lift halfway exhale step to plank pause for a breath in with your exhale you could lower the knees or you could keep them lifted as you rock forwards bend your arms to lower down to your belly keep the hands close to the lower ribs as you lift your chest inhale for bujang gasana Cobra pose exhale this time see if you can push back to downward facing dog in one smooth movement pause for a breath in exhale out out then step the feet forwards lift the chest halfway inhale exhale as you fold forwards inhale lift the arms up lift the Gaze stand tall and exhale relax Your Arms by your side quicker still inhale lift the arms lift the Gaze exhale fold inhale lifting halfway exhale step to plank inhale here exhale we take chaturanga so you could lower the knees if you're modifying lower yourself down to your belly inhale to fine Cobra roll the shoulders back exhale downward-facing dog pause for a breath in exhale the breath out then step to the top of the mat inhale lift halfway exhale f hold forwards inhale Stand Up Lift the arms lift the Gaze exhale relax Your Arms by your side for tadasa Mountain pose inhale lift the arms exhale fold inhale half lift exhale step to plank inhale here exhale chaturanga lower the knees if it helps inhale to find cobra exhale downward-facing dog inhale here exhale here then taking baby steps walk the feet forwards inhale lift halfway exhale fold inhale Stand Tall lift the arms lift the Gaze exhale relax Your Arms by your side keep it flowing with the breath inhale lift the arms look up exhale fold inhale half lift exhale step to plank inhale here exhale chaturanga option to take Cobra or you could roll onto the tops of the feet now keeping the legs off the mat for upward-facing dog exhale push back to downward-facing dog inhale here exhale here then stepping to the top of the mat inhale lift halfway exhale fold inhale lift the arms Stand Tall lift the Gaze exhale relax Your Arms by your side inhale arms up lift the Gaze exhale fold inhale lift halfway exhale step to plank inhale here EX exhale chaturanga inhale you could take Cobra or upward-facing dog exhale to downward-facing dog pause for a breath in exhale the breath out step forwards inhale to lift halfway exhale as you fold forwards inhale to Stand Tall lift the arms look up exhale Relax The Arms by your side for tadasana Mountain pose a few more rounds inhale look up lift the arms exhale to fold inhale lift halfway exhale step to plank inhale here exhale chaturanga inhale to find your backat Bend of choice exhale downward facing dog pause for a breath in exhale out step to the top of the mat inhale lift the chest halfway exhale as you fold forwards inhale to stand up lift the arms lift the Gaze exhale Relax The Arms by your side starting to slow things down now inhale lift the arms look up exhale fold inhale lifting halfway exhale step to plank inhale here exhale chataranga inhale find your back bend exhale downward-facing dog inhale here exhale here step forwards lift halfway inhale exhale as you fold inhale to Stand Tall lift the arms lift the Gaze exhale relax Arms by your side final round inhale lift the arms look up exhale to fold inhale lift halfway exhale step to plank inhale here exhale chaturanga inhale to find your back bend of choice exhale downward-facing dog pause for a breath in exhale the breath out stand to the top of your mat inhale lift halfway exhale to fold inhale to Stand Tall lift up the arms lift the Gaze exhale relax Arms by your side then either just focusing the Gaze on one spot or perhaps closing the eyes and just observing how you feel bring your awareness to your breath and find a steady inhale and exhale if you're doing this practice as part of your morning routine then you could set an intent for the rest of your day just using these final moments of class to decide what your direction for today will be and with your intentions set we'll finish with a deep breath in and a long sigh out if the eyes are closed open them now thank you for your time and energy I hope that this class helped you set you up for the day ahead enjoy and I'll see you next time