SUN SALUTATION B FOR YOGA BEGINNERS - Step-by-Step Surya Namaskar

Transcript

hello and welcome to this sun salutation bee tutorial this is a follow-along class that you can use as a guide to get familiar with sorry namaskar b if you are new to yoga maybe you're just starting out getting to grips with the practice this is a really great place to start to build a strong foundation and get familiar with the foundational postures of yoga when you're ready join me at the top of the mat and you can start with the feet together or feet hips width it really depends on however you feel most comfortable start by grounding down through the feet lifting up with the crown of the head so you are standing really tall bringing an awareness to the whole of the body on an inhale reach the arms up and bend the knees to sit the hips back coming into utkatasana chair pose keeping the knees over the ankles here as you exhale fold forwards you can keep a bend in the knees if the hamstrings are tight with an inhale bring the hands to the thighs lift the chest halfway gaze down to keep the back of the neck long as you exhale plant the hands and step the right foot back followed by the left coming into plank pose stack the shoulders over the rest gaze in between the thumbs take a full breath in here pressing away from your mat as you exhale shift forwards bringing the shoulders past the wrists bend the elbows squeezing the elbows into the sides of the ribs as you lower down through chaturanga roll onto the tops of the feet and then press through the hands to lift the chest coming into upward facing dog taking a nice big inhale here opening the heart as you exhale tuck the chin into your chest press through the hands and roll over the toes to lift the hips and come to downward facing dog ground down through the hands and the feet take a full breath in here and a full breath out then looking through the hands step the right foot forwards on an inhale turn the back foot out 45 degrees and ground down through the heel then reaching the arms up to come into varabadrasana one your warrior one keeping the hips facing forwards front knee stacked over the ankle on an exhale come down and plant the hands and then step the right foot back to meet the left in plank pose inhale as you press away exhale shift forwards lower down through chaturanga inhale come through your upward facing dog rolling the shoulders back gazing up and on your exhale roll over the tops of the toes as you lift the hips press back to downward dog take a full breath cycle here in and out and then looking forwards stepping the left foot forwards opening the back foot out to a 45 degree angle press through the feet as you reach the arms up warrior one hips square front knee aligned over the ankle press into the back heel on your exhale lower the hands down step the left foot back to meet the right and plank pose taking an inhale press away from the mat and with your exhale we'll shift forwards lower down through chaturanga inhale come through upward facing chest nice and open exhale press back to downward facing take a full breath in complete breath out with your inhale gaze forwards and step the feet to meet the hands coming into forward fold inhale lift up halfway exhale fold all the way back down start to bend the knees sit the hips back and chat and with your inhale reaching the arms up coming back to utkatasana chair pose with your exhale straighten out the legs and bring the hands to pour out heart center and you've now completed your first sun salutation bee we'll take it twice more going a little bit quicker so you can really feel for pairing each movement with each breath inhale coming into chab and the knees reaching the arms up exhale folding forwards inhale lifting halfway rolling the shoulders back exhale plant the hands step back to plank pose inhale here press away from the ground exhale chaturanga shift forward slower down inhale upward facing pressing through the hands lifting the chest exhale downward facing rolling over the tops of the toes as you transition back inhale here exhale here gazing forward step the right foot in between the hands open out the back foot and as you press through the feet reach the arms up warrior one inhale here hips stay square exhale plant the hands down step it back to plank pose inhale exhale chaturanga slow and controlled inhale through upward facing pressing through hands and the tops of your feet and with your exhale lift the hips high down the dog full breath in here long breath out and stepping the left foot forwards opening out the back foot pressing through the feet as you reach the arms up inhale warrior one keeping the hips square pressing through the back heel exhale plant the hands step back to plank pose pressing away inhale here exhale chaturanga shift forwards lower down inhale upward facing opening the chest keeping the legs strong exhale downward dog hips high lengthen from fingertips to your tailbone take a full breath in here and a smooth exhale out gazing forwards now step forwards on an inhale fold with your exhale coming up halfway bring hands to the thighs as you lift and with your exhale folding forwards once more bending the knees sinking the hips down into your chair inhale reach arms up for ut and with your exhale straighten out the legs bring hands to prayer at heart center roll the shoulders down your back last round a little bit quicker inhale arms up exhale fold inhale half lift exhale plant the hands step to plank inhale plank pose exhale chaturanga inhale upward facing exhale downward facing full breath in full breath out right footsteps forwards now open out the back foot inhale reaching arms up warrior one press through both heels exhale plant the hands step to plank inhale here exhale chaturanga inhale upward facing and exhale downward dog pressing back breathing in and out left foot steps forwards now open out the back foot press through the feet arms lift warrior one inhale here exhale hands down step back to plank inhale here exhale chaturanga slow and controlled inhale upward facing and exhale take it back to downward dog ground down through the hands and the feet one breath cycle here and looking in between the hands inhale step forwards exhale as you fold inhale half lift shoulders roll back exhale folding deep bend the knees and sink the hips inhale arms up with katasana chapos and finally with your exhale straighten out the legs bring hands together in prat heart center you've now completed three sun salutation bees thank you so much for joining me i hope now you feel comfortable and confident to begin integrating this into your own practice thank you for joining me namaste