Sun salutation yoga pose

For Beginners – Sun Salutation A – Each yoga pose explained

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Sun Salutation a begins with Tadasana

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stand at the top of your yoga mat with

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the inner edges of your feet together

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lift the toes spread them and set them

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down around your foundation into all

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four corners of both feet roll the

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shoulders back drawing the shoulder

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blades down the back and slightly toward

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each other

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engage the thigh muscles so the kneecaps

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lift bring the head slightly back

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collarbones are broad fingers come

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naturally in front of the body

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this is Tadasana Mountain Pose

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on the next inhale bring the arms up

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overhead pressing the palms together

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this is advocacy asana the gaze is

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lifted looking at the thumbs the back of

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the neck is long and the abdomen is

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engaged the tailbone is lengthened down

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towards the heels relax the shoulders

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away from the ears exhale swan dive

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forward fingers in line with the toes

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chin to shins for Eitan asana forward

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fold

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bend the knees if you need to relax the

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upper half of the body and bring the

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shoulders away from the ears your face

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is relaxed the jaw is soft and you gaze

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toward the navel on the next inhale come

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to a flat back

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fingers in line with the toes look ahead

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it’s important that the sternum

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lengthens away from the pubic bone so if

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your back is rounding like this bring

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your hands to your shins or even your

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thighs to get a flat back and to have

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the sternum lengthen away from the pubic

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bone kneecaps are lifted thighs engaged

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to prevent hyperextension and hamstring

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from ardha uttanasana

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you can either jump back or step back

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into chaturanga dandasana to jump spread

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the fingers push your hands into the mat

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push the mat away from you as you bend

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the knees engage the core and the

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intercostal muscles lift and charge back

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staying light and lifted on the toes

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from here bring your shoulder blades

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together

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engage the core roll forward on the toes

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push them out away from you on the next

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inhale keeping the elbows in towards

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your side you’re going to come down as

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if you’re doing a push-up only go to 90

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degrees don’t go further smile with the

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clavicles

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inhale roll over the toes upward facing

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dog an upward facing dog there’s space

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between the mat and the side so really

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push into the tops of the feet and the

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hands those are the only two parts of

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the body that are on the map use your

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core to lift your hips as you roll over

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the toes and push them out away from you

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for downward facing dog your feet are

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hip distance apart really take a look at

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where your feet are because sometimes

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your hips aren’t as wide as you think

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they are push the mat away from you for

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long armpits

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fingers are spread pushing into the

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fingertips and the big finger man intend

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for the heels to come down to the mat

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but if they don’t get there you can pick

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them up and bend the knees but really

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try to keep that pushing motion of the

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heels towards the mat let your head go

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kneecaps are lifted and when you’re

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ready inhale onto the toes bend the

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knees and hop forward we go out of Sun

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Salutation a the same way we went in so

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this is our two Lewton asana again a

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half forward fold bring your hands to

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wherever you need to be in order to have

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a flat back and the sternum lengthening

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away from the pubic bone exhale chin to

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Shin again bending your knees if you

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need to

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in how arms come up overhead hands

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pressed together in advocacy asana and

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exhale Tadasana Mountain Pose let’s do

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it again this time regular speed inhale

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arms come up overhead look up

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exhale swan dive forward fingers in line

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with the toes transitions inhale flat

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back look ahead exhale plant the hands

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bend the knees jump back chaturanga

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dandasana

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inhale roll over the toes upward facing

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dog exhale roll over the toes downward

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facing dog

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breathe deep let everything go and onto

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the toes bend the knees hop forward

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halfway lift exhale chin ditions fingers

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in line with the toes and how arms come

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up overhead look up exhale hands by your

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side

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Tadasana

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