Surya Namaskaar/Vinaysa

Question 1

Surya Namaskaar A-Sun Salutation A

Answer 1

Stand in Tadasana
Inhale - Lift your arms up (urdhva hastasana)
Exhale - Forward fold (uttanasana)
Inhale - Halfway lift (ardha uttanasana)
Exhale - Chaturanga (or exhale to plank and lower halfway down, knees optional)
Inhale - Backbend (baby cobra or upward dog)
Exhale to downward dog
• Stay for 5 breaths (this is an excellent time to cue to Universal Actions)
• At the end of the fifth exhale, jump or step forward and…
Inhale - Halfway lift (ardha uttanasana)
Exhale - Forward fold (uttanasana)
Inhale - Reach the arms up (urdhva hastasana)
Exhale – Tadasana

Purpose
Warms up the major muscles of the body
Links breath with movement
Mobilizes the major joints
Stretches the spine

Key Points
After first utthanasana, leave your hands in one place
Practice Ujjayi if accessible to a practicioner

Cueing
Chaturanga: Keep your collarbones wide and Hug your elbows to your sides as your lower halfway or less(less low)
Lengthen your tailbone towards your knees
Urdha Mukha Svanasana:
Modifications

Question 2

Marjaryasana/Bitalasana-Cat/Cow

Answer 2

a

Question 3

Ardha Uttanasana-Halfway Lift

Answer 3

a

Question 4

Adho Mukha Svanasana-Downward Facing Doga

Answer 4

a

Question 5

Phalakasana-Plank

Answer 5

a

Question 6

Chaturanga Dandasana-Four Limbed Staff Pose

Answer 6

a

Question 7

Surya Namaskaar B

Answer 7

Stand in Tadasana
Inhale - Bend your knees and lift your arms up (utkatasana)
Exhale - Forward fold (uttanasana)
Inhale - Halfway lift (ardha uttanasana)
Exhale - Chaturanga (or exhale to plank and lower halfway down, knees optional)
Inhale - Backbend (baby cobra or upward dog)
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Exhale to downward dog
Inhale - Right foot forward to virabhadrasana one
Exhale - Chaturanga (or exhale to plank and lower halfway down, knees optional)
Inhale - Backbend (baby cobra or upward dog)
Exhale to downward dog
Inhale - Left foot forward to virabhadrasana one
Exhale - Chaturanga (or exhale to plank and lower halfway down, knees optional)
Inhale - Backbend (baby cobra or upward dog)
Exhale to downward dog
Stay for 5 breaths (this is an excellent time to cue to Universal Actions)
At the end of the fifth exhale, jump or step forward and…
Inhale - Halfway lift (ardha uttanasana)
Exhale - Forward fold (uttanasana)
Inhale - Bend knees and reach the arms up (utkatasana)
Exhale – Tadasana