Surya Namaskar Sequence

November 16th Saturday Sequence

Centering

1.       Start with Seated Cross legged Pose

2.       On Inhale Raise arms, On exhale bring the hands down.

1.       Seated leg pose, Rest the left arm on the ground to the side, Raise the right arm and bend towards left, stretching the right side. (Sliding the left hand gives a deeper stretch)

Repeat the other side

1.       Prep Pigeon Pose

Start with easy seated pose. Keep the right leg in the same position folded in the front. Left is folded backwards. Repeat the other side

 Image - unavailable

1.       Pigeon pose

From the prep pigeon pose, keep sliding the back leg and extend, Arms when placed in the front and on the finger tips. Lengthening the arms also helps to extend the upper body.

 Repeat the other side.

1.       Come to table top.

On exhale round the upper back to the ceiling, draw the right knee to the chest. On inhale stretch the same leg back. Look forward. Repeat for three 3 breaths

Repeat the other side.

 

1.       Table top to Downward dog.

In this variation, from table top, move the hips back extending the arms back. Then pressing then stretching the palms out move in to downward dog

Lower the knees move into child pose.

1.       Sun Salutaitons

1.       Seated Twist  

. 

1.       Bound Angle pose

1.       Shavasana.