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Here’s a surya namaskar c variation that I will usually use to warm up in lieu of surya a. Enjoy!

surya = sun

namaskar = to bow to

tadasana - mountain pose

• Bring your feet together so that your second toes are parallel - heels slightly parted, base of big toes touching
• Engage your quadriceps so that your kneecaps lift
• Turn your palms to face forward, for external rotation of the upper arms, keep your hands active
• Keep your neck long and shoulders down & back

urdhva hastasana - raised hands pose

• Inhale, come all the way up to stand, arms reach overhead

uttanasana - standing forward fold

• On an exhale, hinge from the hips and fold forward. Palms can be together and come down in front of your midline, or you can swan-dive your arms as you fold

uttanasana tutorial

ardha uttanasana - half forward fold (aka half lift)

• Inhale, come to fingertips or shins, lengthen the spine forward

anjaneyasana - low lunge

• Exhale, step the right foot back. Take the right knee to the floor and untuck your right toes
• Inhale, raise the arms overhead. Slightly externally rotate the upper arms and lift through the chest

anjaneyasana tutorial

adho mukha svanasana - downward facing dog

• On an exhale, come back on to the balls of your feet, press your hips up and back
• Hands and feet shoulder width apart, firmly rooted into the ground
• Shoulders away from your ears
• Stay long in the neck
• Press thighs to back of the room, press chest to thighs

down dog tutorial

anjaneyasana - low lunge

• Step your right foot forward, drop your left knee and untuck your left toes.
• On an inhale, take the arms up

anjaneyasana tutorial

ardha uttanasana - half forward fold (aka half lift)

• Exhale, take your hands to the ground to frame your right foot. Tuck your left toes, lift your left knee
• Inhale, step forward to a half-way lift

uttanasana - standing forward fold

• On an exhale, hinge from the hips and fold forward. Palms can be together and come down in front of your midline, or you can swan-dive your arms as you fold

uttanasana tutorial

urdhva hastasana - raised hands pose

• Inhale, come all the way up to stand, arms reach overhead

tadasana - mountain pose

• Bring your feet together so that your second toes are parallel - heels slightly parted, base of big toes touching
• Engage your quadriceps so that your kneecaps lift
• Turn your palms to face forward, for external rotation of the upper arms, keep your hands active
• Keep your neck long and shoulders down & back

That’s one round! Do as many rounds as you like, the next time starting with the left side. Focus on one breath, one movement.

The above sequence is a surya namaskar variation. For the original version, click here.

Surya Namaskar A

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