Sun Salutations With Scoop To Cobra

Sun Salutations – Surya Namskar Bhujangasana

Content Courtesy of www.yoga.org.nz and www.yogasync.tv Members Area

These salutations warm up the whole body, increase the heart rate, prepare the whole body for more challenging postures and synchronise the breath with the body, which quiets the mind.

Contraindications: Do not practise sun salutations if you are suffering from a headache, migraine, have high blood pressure or are in the first 12 weeks of pregnancy.  

Duration:07:11
level:2
Props required:Not Required
Movement Type:Flow
Sub Movement Type-A:Cardio
Sub Movement Type-B:Whole Body
Main Anatomical Focus:Legs
Secondary Anatomical Focus:Shoulders
Physiological Focus:Circulatory System, Respiratory System
Therapeutic Focus:Obesity, Stress

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As you move through these movements be mindful of any thoughts or feelings arising. Don’t judge or analyze them, just witness them and let them go, returning your awareness back to your breath.

Begin by standing at the front of your mat in tadasana.

Bring your hands in to prayer position.

Inhale and reach up, arms shoulder width apart.

Exhale and bend forward, placing your hands on the floor by your feet.

Inhale and stretch your right leg back.

Hold your breath and step your left leg back to plank.

Exhale and lower your knees, chest and chin to the floor.

Inhale; slide forward and up to Cobra Pose.

Exhale; tuck your toes underneath and push back to Downward Facing Dog.

Inhale; lunge your right leg forward, with your left knee on to the floor and look up.

Exhale and bring your left foot to your right, with your forehead to shins.

Inhale, reach your arms up and look up.

Exhale and bring your palms to prayer position at your heart centre.

Inhale, exhale here.

Inhale and reach up.

Exhale, bend forward.

Inhale, step your left leg back.

Step your right leg back to plank.

Exhale and lower your knees, chest and chin to the floor.

Inhale, slide forward and up to Cobra Pose,

Exhale and push back to Downward Facing Dog.

Inhale and lunge your left leg forward, with your right knee on to the floor.

Exhale, step your right foot to your left.

Inhale, reaching up, pressing your hips forward.

Exhale; bring your palms to prayer position at your heart centre.

Repeat x3, letting the breath initiate the movement and focusing on the following points;

  • Allow your movements to be as graceful and smooth as possible.

  • Be conscious of where your gaze falls at each moment.

  • Allow the front of your throat, eyes and throat to be soft.

Repeat again, this time though, rest your awareness on your chakra centres.

Throat chakra


Sacral chakra

Solar plexus chakra

Sacral chakra

Throat chakra

Third eye chakra

Sacral chakra

Throat chakra

Heart chakra

Repeat two more times, focusing on the chakras moving the body gracefully with the breath.

Content Courtesy of www.yoga.org.nz and www.yogasync.tv Members Area