Slow Down Sun Salutation in Singapore

This is a slow down version of a Sun Salutation that builds strength in the legs, and moves the spine into forward extension, backbends, lateral bends and twists. Throughout the flow you will be challenged to sustain in one position for a few breaths before you transition to another. Take your time with this flow. It will build your stamina in your attention span, your breath and physical body.

Each time you arrive in one posture, expand your awareness and your breath to every part of you. Inquire into what needs to be stable, what needs to be mobile and what needs to be flexible. Be ready and willing to make any micro movements with your body and breath as you navigate through the time of sustaining. Understand and feel how you arrive in one posture and how you initiate movements to the next posture.

There are two rounds of Sun Salutation in the video. After the first round on both sides, I added a variation to increase the physical challenge for the second round. Continue to use the flow of your breath and your core strength for the second round. Or simply stop after the first round if you feel that is enough. Or repeat the same flow for the second round.

One important thing:

Remember to be aware of your breath and keep it steady and full in every moment. Layer your breath with Ujjayi if you have a practice of this pranayama.

Take your time to read the following instruction, visualize in your body as you read it and then practice with the video.

First Round

Begin with feet hip width apart in Mountain/Tadasana
Inhale arms into steeple position
Exhale a slight backbend, lifting your heart center
Inhale back to center
Exhale hold your left wrist, extend torso sideway to right into Half Moon/Ardha Chandrasana
Inhale Center
Exhale hold your right wrist, extend torso sideway to left into Half Moon/Ardha Chandrasana
Inhale Center
Exhale hands to heart in prayer position/Anjali mudra
Inhale elongate the spine
Exhale hinge from hips, spine long and fold into Forward Fold/Uttanasana (bend knees slightly to release any tension in the attachment of hamstrings or in the lower back)
Inhale bend both knees
Exhale extend right foot all the way back to lunge

Note:

Take a moment to establish your stance. Keep feet wide like you were standing in a railroad track for more stability.

Inhale keep spine long and keep torso at an angle, hands in prayer position by heart
Exhale press ball mount into ground, back heel towards ground, engage core, raise torso to crescent lunge warrior
Inhale raise prayer position to sky,
Exhale a slight backbend, keep front knee over ankle
Inhale elongate spine
Exhale open arms wide into T-position, lifting heart center
Inhale back to steeple position
Exhale twist to your left, place right elbow outside left knee

Note:

Engage back foot, keep hips stable, slide shoulder blades back, keep spine long as you sustain in twist.

Inhale turn torso back to center at an angle
Exhale hands touch ground
Inhale bend back knee
Exhale bring back foot forward
Inhale keep spine long, lift torso half way to Jack Knife/Ardha Uttanasana
Exhale keep spine long in Jack Knife/Ardha Uttanasana
Inhale engage core, extend torso up, steeple position to sky
Exhale a slight backbend, lifting heart center
Inhale center
Exhale hands back to prayer position by heart, Anjali mudra

Repeat the flow on the other side.

Second Round

Inhale arms into steeple position
Exhale a slight backbend, lifting your heart center
Inhale back to center, steeple position
Exhale, hold your left wrist, extend torso sideway to right into Half Moon/Ardha Chandrasana
Inhale Center
Exhale, hold your right wrist, extend torso sideway to left into Half Moon/Ardha Chandrasana
Inhale center
Exhale hands to heart in prayer position/Anjali mudra
Inhale elongate torso
Exhale hinge from hips, spine long and fold into Forward Fold/Uttanasana (bend knees slightly to release any tension in the attachment of hamstrings or in the lower back)
Inhale hands to prayer position by heart, knees bend to Chair/Utkatasana

Note:

While in Chair/Utkatasana, engage core, keep spine long, shoulder blades slide back, and bend knees at an angle where you can still see some of your big and second toes.

Exhale shifting weight to your left foot and extend right leg back into lunge
Inhale keep spine long and keep torso at an angle, hands in prayer position by heart
Exhale press ball mount into ground, back heel towards ground, engage core, raise torso to crescent lunge warrior
Inhale raise prayer position to sky
Exhale a slight backbend, keep front knee over ankle
Inhale elongate torso
Exhale open arms wide into T-position, lifting heart center
Inhale back to steeple position
Exhale twist to your left, place right elbow outside left knee
Inhale turn torso back to center at an angle
Exhale bend back knee
Inhale bring back foot forward
Exhale back to Chair/Utkatasana
Inhale engage core, straighten knees, lift torso up, steeple position to sky
Exhale back bend, lifting heart center
Inhale center
Exhale hands back to prayer position by heart, Anjali mudra

Repeat the flow on the other side.

 

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