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Ashtanga Warm-Up :  Sun Salutation B

  1. Begin in Samasthiti (equal Standing Pose) - first stage of Tadasana, the Mountain
  2. Sweep the arms up overhead, gaze at the thumbs (no neck crunching) into a gentle backbend - pushing the hips forward allows the spine to bend so you can gaze up without crunching the neck
  3. Exhale and swan dive forward, leading with the chest, into forward bend - nose towards your knees, pull your abs IN AND UP under the rib cage - your fingers should be level with your toes
  4. Inhale and look up (jackknife position) lengthening the spine from tailbone to crown of head (no neck crunch)
  5. Exhale and walk or jump back into plank (upper push-up position) and continue exhaling down to one inch above the floor (hold your body there for a moment - it is hard but it builds a LOT of strength
  6. Inhale and sweep up into upward facing dog - arms straight, palms pressing into the ground, buttocks squeezed together tightly, chest open, heart forward, gaze forward 5-6 feet and a soft smile on your face
  7. Exhale and press back into downward facing dog - tailbone reaches towards the ceiling, press into the root of your index finger to protest your wrists, press hard into the hands - arms straight, shoulders working, chest drops between the armpits pressing towards the thighs, press the heels down to lengthen the hamstring.
  8. Inhale, Lung forward with the right leg, Right knee directly over the right heel to protect the ankle and knee joints. press back into the left foot and press the left hip forward, sweep the arms up into Warrior 1
  9. Exhale, Step right leg back into downward dog
  10. Inhale, Step left leg forward into Warrior 1 on the left
  11. Exhale, step back into downward facing dog and Hold for 5 slow deep breaths
  12. Inhale and walk or jump the feet forward between the hands and gaze up, lengthening the spine
  13. Exhale and forward fold, pulling abs up and in under the ribs, nose to the knees
  14. Inhale, bend the knees, lengthen the spine up, drop your weight into your heels and your hips, sweep arms up, elbows straight, by your ears into Utkatasana (standing Squat, the Powerful Pose) and hold for 5 breaths.
  15. on the next inhale, press into the heels and lift up into a gentle backbend, gaze at the thumbs
  16. Arms back to Anjali Mudra ("Namaste prayer position")