Standing Yoga Poses : Yoga Sun Salutation Part 2

Standing Yoga Poses : Yoga Sun Salutation Part 2


In this clip, I’m going to explain the second
part of the sun salutation. If you’ve skipped ahead and not watched the previous clip, please
go back. Because, then it will give you the sequence leading up to this. So, where I left
off was for the beginner student where you’re still working on strength. You’re in bhujangasana
or cobra. Shoulders are back, heart’s open, looking about six or eight inches in front
of you on the floor. Elbows important to be hugged in. If they’re hugged out, it makes
it very difficult to hold this posture. This will be a nice heart opener for you. And,
then what you’ll do is you’ll take and tuck your toes underneath and push back into downward
dog. And, you may have to walk your hands in just ever so slightly. Lift the sits bones
towards the ceiling. Lock those shoulder blades in, shrugging the shoulders up and lock them
in and press back. Now, for the more advanced student. When we left off, you were in upward
dog. And, so what you want to do shoulders strapped down and back. Heart opens. Really
hug those elbows in. And, on your next exhale what you’ll do you’ll pull up from the core
and contract your abdominals and pull yourself in and over your toes. If that’s too much,
when you come out of upward dog you can pull up and then walk your feet down and back.
And, bring yourself into your downward dog. So, whether you got here from cobra or upward
dog you’re now in your downward dog position. Take a nice breathe here. Some instructors
will tell you to hold it for five breaths, some hold it for three. Find a way to rest
in this position, hugging those locking those shoulder blades in. Hugging your elbows and
your energy toward your mid line. Then, slowly on the bottom of your next inhale you’re going
to step forward towards you hands. Again, if you can’t touch you can grab your shins
or your thighs. Either way, inhale and arch up. Exhale, fold forward. And, on an inhale
you’re going to scoop up in reverse swan dive up. And, then exhale bring your hands to your
heart center. And, that’s tadasana and that’s the end of the sun salutation.