Guide to Suryanamaskara | The Art of Balance | Shilpa Shetty Kundra

Transcript

[Music] stand erect at the top edge of the mat with your feet together bring your palms together in front of your chest in pranam asana inhale raise your arms to the ceiling and arch your back as per your flexibility and come into hasta uttanasana exhale bend forward from your waist keeping your back flat bring your palms down on the floor next to your feet in pada hastasana inhale take your right foot backward lower the hip and pull your shoulders back open your chest and look up in ashwa sanchalan asana exhale take your left foot backward and come into the uthit chaturanga dhandasana make sure your shoulders are above the wrist and your entire body in slant position hold your breath and come into ashtang namaskarasana gently bring both your knees your chest and chin down on the floor while keeping your hip above the floor place your palms next to the chest and hands closer to the torso inhale scoop forward and bring your chest upwards and forward and come into bhujangasana now exhale come into parvatasana use the core to lift your hips up tuck your chin in towards the chest and try to touch your heels to the ground inhale come into the ashwasanchalan asana bring your right leg forward in between the hands lower the hips and look up exhale bring your left foot forward and try to touch your palms on the floor in padhasthasana inhale lift your arms up lengthen the spine arch your back and come into hasta uttanasana exhale bring your palms together in front of your chest in pranama asana repeat the same steps with your other leg and that will complete one cycle [Music] [Music] keep head in between arms and avoid tilting your head back too much [Music] [Music] [Music] [Music] [Music] in the back bend lengthen the spine by lifting the chest and gently pushing your hips forward [Music] [Music] [Music] you should feel a good stretch in calves hamstrings and lower back depending on your flexibility at the moment [Music] [Music] step softly on the mat as you bring your foot forward next to the palms keep navel gently pulled in into the spine to maintain the center of gravity and support the lower back through the entire movement [Music] you