Intention and Sun Salutation A Flashcards
1
Q
INTENTION
Standing at Attention
Samashtiti
(Sah-mah-stee-tee-hee)
A
EXHALE
- Bring your palms together at hearts center
- Roll your shoulders up and down your back
- Lengthen through the back of your neck gently gazing over finger tips
Deepeners:
- Engage your legs
- press through the feet
- draw your tailbone down
- maybe close your eyes
Take this time to remind yourself why you are here today. Set an intention for your practice.
2
Q
Start of Sun A
Mountain Pose
Tadasana
(Tah-dahs-ana)
A
INHALE
- Reach your arms high to the sky rotating palms in
- Draw your shoulders down your back
- Keep your gaze forward
Deepeners:
- ground through your feet
- engage your legs
- draw your belly in
3
Q
Forward Fold
Uttanasana
(oot-tan-ahs-ana)
A
EXHALE
- Bring your arms down through hearts center, hinging at the hips forward
- Release your hands to the mat
- Relax your neck and gaze behind you
Deepeners
- Bend your knees
- draw your tailbone up
- lengthen through your spine
- pull shoulders down away from ears
4
Q
Halfway Lift
Ardha Uttanasana
(are-dab-OOT-tan-AHS-ana)
A
INHALE
- Lift chest from thighs
- bring fingertips to floor or palms to shins
- Draw your belly in and reach the crown forward
Deepeners:
- shift weight forward
- lengthen through the spine
- Let the back of your neck be long
5
Q
High Plank
A
EXHALE
- Plant palms beneath shoulders
- Step feet back, hip width distance apart
- Draw belly towards spine keeping hips in line with shoulders and heels
Deepeners:
- Press through your heels
- Send tailbone towards heels
- bring shoulder blades up and down the back
6
Q
Low Plank
Chaturanga Dandasana
(chaht-tour-ang-uh-don-dahs-ana)
A
Exhale
- Shift forward onto toes
- Lower halfway down, elbows close to ribs stacked over wrists
- Engage the belly
7
Q
Upward Facing Dog
A
INHALE
- Bring tops of the feet to mat
- Straighten arms, stacking shoulders over wrists
- Shine your chest and gaze forward
Deepeners:
- Lift knees and thighs
- engage your abs
- spread fingers wide
8
Q
Transition from Sun A to Sun B
A
EXHALE downward dog, Inhale bend the knees and look forward, inhale move to top of the mat, toe-heel feet to touch
