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Classic Salutation/ Chandra Namaskar

Cue Template.

Samasthiti    
Begin standing with the feet hip width apart at the front of the mat. Hands together in front of the heart.


Inhale. Reach arms up. Shoulders wrapped.

Exhale. Lightly bend knees, reach forwards and fold.
Step left leg back, lower left knee.
Engage legs and lower abdomen.

Inhale. Lift armsforwards and up. Anjaneyasana.
 
Exhale. Palms down. Step back to plank.
Lower knees. Wrap shoulders.
Pull forwards to lower chest.

Inhale. Bhujangasana.

Exhale. Adho Mukha Svanasana.
Step left leg forwards, lower right knee.
Engage legs and lower abdominals.

Inhale. Reach forwards and up. Anjaneyasana.

Exhale. Uttanasana.

Inhale. Reach up to standing. Arms raised.

Exhale. Samasthiti

Key Points.

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Surya Namaskar A (sun salutation A)

Cue Template.

Samasthiti

Inhale. Reach arms up. Shoulders wrapped.

Exhale. Lightly bend knees, reach forwards and fold.

Inhale. Lengthen the spine.

Exhale. Step or jump the feet back to a high plank. Keep the arms straight and avoid ‘bouncing’ in the shoulders or lower back.

Wrap shoulders and pull forwards to lower into Chatuari.

Inhale. Urdhva mukha svanasana.

Exhale. Adho Mukha Svanasana.
5 breaths.

Inhale. Jump forwards. Lengthen spine.

Exhale. Uttanasana.

Inahle. Reach up to standing.

Exhale. Samasthiti

Key Points.

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Surya Namaskar B

Cue Template.

Samasthiti

Inhale. Utkatasana.
Exhale. Uttanasana.
Inhale. Lengthen Spine
Exhale. Jump or step back to plank. Chaturanga
Inhale. Urdha mukha svanasana.
Exhale. Adho mukha svanasana.

Inhale. Virabhadrasana 1

Exhale. Palms down. Step back to plank. Chaturanga.
Inhale. Urdha mukha svanasana.
Exhale. Ahdo mukha svanasana.

Inhale. Virabhadrasana 1 (second side)

Exhale. Palms down. Step back to plank. Chaturanga.
Inhale. Urdha mukha svanasana.
Exhale. Ahdo mukha svanasana.

Inahle. Jump forward. Lengthen spine
Exhale. Uttanasana
Inhale. Utkatasana

Exhale. Samasthiti

Key Points.

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Surya Namaskara A

 

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Surya Namaskara B

Chandra Namaskar

Chandra Namaskar Variation (Shiva Rea)