Brooklyn yoga school

Traditional Sun Salutation

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today we’ll spend some time exploring

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the traditional Sun Salutation start by

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just coming up to stand at the front of

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your mat and bring the feet together

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arms loose alongside you close the eyes

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and just take a few minutes there to

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tune in to the breath and then slowly

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start to deepen the breath and it’s the

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inhale full and exhale a little longer

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it’s slowly cultivating this even steady

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rhythm we’ll take this first cycle of

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incite a ssin to break everything down

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we’ll take more time in each of the

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poses so bring the hands to prayer

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center of the chest and start with an

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exhale empty the lungs on the inhale

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reach the hands forward up overhead look

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up arch back a little bit and then as

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you exhale start to fold forward and the

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knees as you come forward keep the spine

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long hands all the way down and just

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bend the knees enough that your chest

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can rest against the thighs relax the

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head down wiggle around a little bit

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from their palms come down and hail step

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the right foot back and knee comes down

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work that foot all the way back to your

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full range then sink the hips look up

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roll the shoulders back this is the

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lunge from there palms come down plank

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pose step the left foot back to meet the

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right and you’re looking for one line

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through the body feet and legs together

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just a transition here and as you exhale

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lower the knees down and slowly with

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control chest comes down like a pushup

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keep your elbows right in against your

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sides you’ll have more strength than if

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they’re out and that will keep you from

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just collapsing down now as you build

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more strength in this transition you can

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lower the chest down and still keep the

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seat up now keep hands and feet right

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where they are

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inhale roll forward belly comes down

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Cobra arms are bent roll the shoulders

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back squeeze the elbows back towards

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each other look up you can press a

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little higher but keep the arms bent and

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from there exhale tuck the toes under

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press back to down dog

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inverted V can rock through the torso a

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little bit seat lifts up and back on the

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inhale step the right foot front now

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this is one of the more challenging

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transition so if you need to drop the

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knees down first and just work that

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right foot front any way that works for

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you you can experiment here you might

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find it easier to swing that right leg

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around the side just bringing it all the

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way up in between the hands from there

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back knee down sink the hips look up

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again roll the shoulders back lunge

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exhale left foot comes front Booton

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asana this is the forward fold bend the

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legs again now this first time we’ll

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come up with hands to waste so inhale

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lift up to stand then arms come up so

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we’ll do that to keep the spine long try

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it once more this time inhale extend the

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arms straight ahead and just noticing

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that’s harder or the same than exhale

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prayer position so take a moment here

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just pause and again check in with the

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breath see how the heart rate is moving

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so you can always take this pause in

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between rounds and just find that center

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point again where you feel settled

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before you move into the next round now

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in the next round we’re going to move

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with more speed and you’ll see that

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instead of them being these separate

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poses it’s really a fluid movement

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through the whole thing this unbroken

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movement just riding on the breath so

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it’s like the shape just forms in and

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around the breath in and around the

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inhale in exhale hands to prayer if

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they’re not already there feet together

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exhale and then as you inhale reach up

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overhead look up and exhale fold bend

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the knees hands come all the way down

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relax the head and Hale left foot steps

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back through the other side knee down

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look up and plank right foot back feet

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together exhale knees chest chin down

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keep your seat up elbows in against your

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sides

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inhale Cobra arms bent roll the

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shoulders back look up tuck the toes

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exhale press back to down dog inhale

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left foot comes from up between the

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hands sink the hips

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look exhale right foot comes front bend

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the legs inhale follow the breath up

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reach up March back a little bit and

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then exhale prayer inhale reach up

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overhead exhale fold this time you have

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more range you can try leg straight

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inhale right foot steps back back knee

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down and plank left foot back exhale

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knees chest chin inhale Cobra exhale

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down dog inhale right foot steps front

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back knee down look up exhale left foot

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front deep inhale look up overhead

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exhale to prayer so just watch this last

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round so you can kind of notice

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everything is fluid and that there’s not

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more importance placed in the pose

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versus the transition that it’s all the

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same even movement so here hands and

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feet stay grounded and that’s going to

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set up the length for down dog

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and still the same place through the

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hand so not a lot of extra movement

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there and then following the breath up

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and back to prayer position so go ahead

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and do one last round on your own or you

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can scroll back and just follow along

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through that last round you want to do

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an even number of rounds two or four

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basically one on each side where you’re

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stepping right foot back and right foot

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front and then the next round left foot

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back left foot front

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once you finish go ahead and lay all the

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way back and we’ll finish with a brief

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relaxation so this is part of the asana

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practice is that you give some space at

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the end of the practice to really let

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the benefits of the poses integrate into

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your system and the gauge here for how

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long you want to spend in this position

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is just how long it takes for your heart

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rate to return to its resting rate that

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might be one minute it might be five

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minutes and as you’re laying back you

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can scan through the system and just

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release any tension or fatigue that you

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find

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so if you need any more information if

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you have questions about these practices

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or would like to learn more you can

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visit our website brooklyn yoga school

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calm or send us an e-mail info at

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brooklyn yoga school com enjoy the

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practice have a great day

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