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Sun Salutation A (modified)

Type: Yoga
Sanskrit: Surya Namaskar A
Level :  Equipment : No
Active
Coordination
Flexibility
Strength

Sun Salutation A (modified) Steps:

Step 1:
Start in Mountain Pose (Tadasana) at the top of the mat.

Step 2:
Inhale to circle the arms overhead, lengthen through the spine and look up past the fingertips.

Step 3:
Exhale to bend forward at the hip into Standing Forward Bend pose (Uttanasana).

Step 4:
Inhale to lift your chin, chest and gaze forward with a flat back into Half Standing Forward Bend (Ardha Uttanasana).

Step 5:
Exhale to place the hands beside the feet, step back and lower the knees into modified Four Limbed Staff pose (Chaturanga Dandasana).

Step 6:
Inhale to lower the chest and raise the torso into Cobra pose (Bhujangasana).

Step 7:
Exhale to place the hands on the floor, tuck the toes under and press the hips up to Downward Facing Dog (Adho Muhka Svanasana).

Step 8:
Inhale to raise the tailbone up towards the ceiling.

Step 9:
Exhale to look forward and then step the feet in between the hands.

Step 10:
Inhale to lift your chin, chest and gaze forward with a flat back into Half Standing Forward Bend (Ardha Uttanasana).

Step 11:
Exhale to bend forward at the hip into Standing Forward Bend pose (Uttanasana).

Step 12:
Inhale to extend through the spine and circle the arms up overhead as you look up past the fingertips.

Step 13:
Exhale to return to Mountain pose (Tadasana).

Top Tip:

- Stimulates the digestive system by the alternate stretching and compression of abdominal organs
- Aids in digestion
- Strengthens abdominal muscles
- Ventilates the lungs and oxygenates the blood
Yoga Exercises
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