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hi I'm Jen hilman am a yoga teacher in Austin Texas and today I'm going to
guide us through a series of postures called the Sun Salutation this is a
great way to start your yoga workout and if you favorite this video you can
follow along over and over again
the more you practice these postures it's a great way to build up your
cardiovascular start to develop strength and flexibility in your muscles help
your body tone and lose weight so go ahead and favorite this video book
market so you can come back and watch it again
so to begin we'll start at the top of the mat with the feet together and
parallel taking a deep inhale raise the arms up overhead lengthening through the
body and exhale to fold completely forward let the weight of your body just
completely relaxed over your legs you can bend your knees as much as you need
to to let your upper body completely relax
on your next inhale you lengthen out through the spine creating a straight
line of energy from the tailbone to the crown of the head on your exhale will
step back into a plank position just like you're about to do a push-up take a
strong inhale here as you exhale will lower the body all the way down to the
floor from here inhale to roll the shoulders onto the back lifting the
chest off of the map
next exhale tuck the toes underneath
press up through the hands and lift the tailbone hi coming into a
downward-facing dog will take a couple of cycles of breath here so you can
really breathe into this posture feel the stretch and the length opening up
through the shoulders as well as through the hamstrings and calves
yeah
at the end of your next exhale walk or step the feet back to the top of the map
inhaling to reach the spine halfway up exhale to fold it down then we'll inhale
all the way back up to standing
you can exhale your hands to your heart and will begin to flow again inhaling
hands all the way up exhale to fold it down
inhale halfway up
exhale to your playing take a strong inhale here exhale to lower down inhale
Cobra exhale downward-facing dog will take a couple of cycles of breath here
complete inhale and complete exhale
yeah
the end of your exhale will bring the feet back to the top of the mat inhale
halfway lift exhale fold inhale all the way up this time we'll exhale to dive
completely down to the floor inhale halfway up exhale stepping the feet back
inhale here exhale lowering the body down and he'll curl the spine up and
exhale press it back breathing here
yeah
at the end of your exhale can bring the feet to the top of the mat and if you're
ready you can experiment with jumping feet forward inhale extending through
the spine exhale fold completely inhale all the way up and exhale all the way
down inhale coming halfway up exhale plant the hands step the feet back
inhale here exhale lowering the body in one piece
inhale to peel the chest off the map
exhale to press it that and breathe
yeah
at the end of your exhale you can step or jump your feet forward inhale to
lengthen the spine exhale to fold inhale all the way up we'll go again exhale to
fold
inhale extend the spine exhale step the feet back and inhale in your strong
plank exhale lower the body down inhale curl the spine up exhale press back to
your downward-facing dog and take your breath
yeah
be sure that in in this downward-facing dog position that you're pressing the
weight evenly through your feet and through your hands at the end of your
exhale can bring the feet forward inhale to lengthen the spine exhale to fold
inhale all the way up and last time we'll exhale fold it down
inhale lifting through the spine exhale plant the hands step the feet back and
inhale here
keep the belly lifted and strong exhale to lower the body in one piece
inhale rolling the shoulders on the back exhale press to your downward-facing dog
and take your breath here
yeah
at the end of your exhale bring the feet to the top of the map
inhale lengthen the spine exhale to fold inhale all the way up and this time
exhale your hands to your heart
from here just close your eyes let your shoulders roll down your back feel your
head aligned over the tops of your shoulders take a moment to observe your
raised heart rate feel your breath moving through your body
observe these sensations as you ground and center
yeah
so I hope you had fun with those postures that's a great way to do a
warm-up for your body to move into a longer yoga workout it's also a great
way to workout in and of itself it can be a complete practice just by following
along and doing those sequences so thank you so much for watching leave me a
comment let me some feedback let me know how it's going for you you can subscribe
to our psyche trees channel so you can have access to my full library of videos
you can visit my website jen hilman therapeutic touch . com to learn more
about me and my practice I hope you enjoyed following along come back and do
it again soon
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