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Hatha Sun Salutations
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Hatha Sun Salutation
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Prayer Pose
Take an inhale/exhale here, then go.
Raised Arms Pose
Inhale- Reach up and back.
Forward Fold
Exhale- Swan dive (flat back) down into your forward fold. Sink deeper with each exhale.
R Half Kneeling (Equestrian) Pose
Inhale- Step back with right foot, knee down and rise up.
Down Dog Pose
Exhale- Plant the hands, lift the hips up and back.
Eight Points Pose
Inhale- Knees down. Exhale- Chest and chin down.
Cobra Pose
Inhale- Slide forward.
Down Dog Pose
Exhale- Plant the hands, tuck the toes, lift the hips up and back.
L Half Kneeling (Equestrian) Pose
Inhale- The right leg up and step it forward, knee down, rise up.
Forward Fold
Exhale- Step forward into your forward fold.
Raised Arms Pose
Inhale- Roll up one vertebra at time, inhaling the arms up as you go.
Prayer Pose
Exhale- Bring hands to heart center.
Half way through one round.
Rai
Inhale- Reach up and back.
Forward Fold
Exhale- Swan dive (flat back) down into your forward fold. Sink deeper with each exhale.
L Half Kneeling (Equestrian) Pose
Inhale- Step back with left foot, knee down and rise up.
Down Dog
Exhale- Plant the hands, tuck the toes, lift the hips up and back.
Eight Points Pose
Inhale- Knees down. Exhale- Chest and chin down.
Cobra Pose
Inhale- Slide forward.
D
Exhale- Plant the hands, tuck the toes, lift the hips up and back.
R Half Kneeling (Equestrian) Pose
Inhale- The left leg up and step it forward, knee down, rise up.
Forward Fold
Exhale- Step forward into your forward fold.
Raised Arms
Inhale- Roll up one vertebra at time, inhaling the arms up as you go.
Prayer Pose
Exhale- Bring hands to heart center.
That's one round.
Prayer Pose
Take an inhale/exhale here, then go.
Raised Arms Pose
Inhale- Reach up and back.
Forward Fold
Exhale- Swan dive (flat back) down into your forward fold. Sink deeper with each exhale.
R Half Kneeling (Equestrian) Pose
Inhale- Step back with right foot, knee down and rise up.
Down Dog Pose
Exhale- Plant the hands, lift the hips up and back.
Eight Points Pose
Inhale- Knees down. Exhale- Chest and chin down.
Cobra Pose
Inhale- Slide forward.
Down Dog Pose
Exhale- Plant the hands, tuck the toes, lift the hips up and back.
L Half Kneeling (Equestrian) Pose
Inhale- The right leg up and step it forward, knee down, rise up.
Forward Fold
Exhale- Step forward into your forward fold.
Raised Arms Pose
Inhale- Roll up one vertebra at time, inhaling the arms up as you go.
Prayer Pose
Exhale- Bring hands to heart center.
Half way through one round.
Rai
Inhale- Reach up and back.
Forward Fold
Exhale- Swan dive (flat back) down into your forward fold. Sink deeper with each exhale.
L Half Kneeling (Equestrian) Pose
Inhale- Step back with left foot, knee down and rise up.
Down Dog
Exhale- Plant the hands, tuck the toes, lift the hips up and back.
Eight Points Pose
Inhale- Knees down. Exhale- Chest and chin down.
Cobra Pose
Inhale- Slide forward.
D
Exhale- Plant the hands, tuck the toes, lift the hips up and back.
R Half Kneeling (Equestrian) Pose
Inhale- The left leg up and step it forward, knee down, rise up.
Forward Fold
Exhale- Step forward into your forward fold.
Raised Arms
Inhale- Roll up one vertebra at time, inhaling the arms up as you go.
Prayer Pose
Exhale- Bring hands to heart center.
That's one round.
Hatha Sun Salutation Dissected
Click image for Close Up View and more cues
Cobra Pose
Inhale- Slide forward.
