My name is Mindy Piland and I am going to take you to through Sun Salutation B. Okay, so coming into Downward Facing Dog, pedaling out your feet and again pressing through the four corners of your palms, looking to your hands and you can either float or walk forward.
Inhale halfway lift gaze, comes forward. Exhale forward bend. Inhale your arms up high, lengthening high and then exhale your hands by your side Samastithi.
Now preparing for Utkatasana; Thunderbolt pose. Your big toes are touching. Your heels are about two and half inches apart behind you. Okay. So, and in this pose, the most important part as to not hurt your knees is to keep all your weight in your heels. So, lowering down as if you’re sitting into a chair. You can lift up your toes, so that all of your weight is in your heels and then sit low.
Bringing your hands to your heart center, your back is as straight as possible, your knees are slightly separated and engaging in your quad and as if someone took a chair right from—out from underneath here.
So, lowering down all of your weight in your heels and lengthen your arms up high and then bringing your hands down to the center of your heart, for forward bend, inhale halfway lift gaze, comes forward. Exhale, the right foot back foot to center of the mat, allowing the left foot to follow, coming into Downward Facing Dog.
Now we are going to move to our Vinyasa. So coming to a high plank; engaging in your belly. You are coming about four inches over your finger tips, elbows come into your rib cage, lifting your sits bones and then come rolling over your toes for upward facing dog and then exhale, Downward Facing Dog, and breathe. Pedaling out your feet.
Now inhale, your right leg up, becomes hip height, so both of your hips are in line with one another and parallel to the mat. Exhale your foot forward through to your hands, turning your left foot flatten the back at a 45 degree angle. Your knee is on the top your ankle here. So your hips are squared, your shoulders are squared and then slowly lifting up, turning this knee comes out to the right little piggy toes, just sending it out ever so slightly as to not hurt your knees.
Keeping that knees tucked on top of the ankle, never over. It could be slightly back behind it and hold. Arms come high from Warrior I. Inhale, exhale your hands down to the mat, right foot comes back to knee to the left, moving through your Vinyasa. Inhale, upward facing dog, exhale Downward Facing Dog.
Okay, now moving through the left side. So, taking the right foot to the center of the mat, left leg is lifted. Exhale through to your hands, turning your right foot flat and lifting up Warrior I, Engaging in your left quad, all of your weights on the right is in back of the right foot. You have heel to heel alignment. Your hips are squared, holding it here, making sure that knee does not go over your ankle, a nice deep lunge, inhale fully. Exhale completely.
Left foot comes back to meet your right, moving through your Vinyasa. Inhale upward facing dog, exhale Downward Facing Dog and breathe, inhale, exhale. Inhale the right leg, exhale through your hands, turning your left foot flat, lifting up for Warrior I and adding on.
So bringing your hands to your heart center, you are slightly rotating. Taking your right hand, pressing it on your belly, left hand comes back behind you and now engaging in your belly, your Udyan Bandha.
Inhale, exhale your arms high and then coming out, Warrior II, holding it here, okay. Both arms are in line with one another, so right palm is up, left palm is up looking at your left hand. Your arms are perfectly in line. Both palms come back down, holding it here and then cartwheel your hands down to the mat, right foot comes back to meet your left and then moving to your vinyasa.
So inhale, upward facing dog, exhale Downward Facing Dog and breathe. Okay, right foot comes to the center of the mat. Left leg is lifted. Exhale it through to your hands, turning your right foot flat and lifting up, Warrior I.
Remembering your alignments, keeping that knee on top of your ankle and your right foot, all of your weight in back of your foot, heal to heel alignment and then just open right in to your Warrior II, holding it here for three breaths and cartwheel your hands down to the mat. Moving through your vinyasa flow, inhale upward facing dog, exhale, Downward Facing Dog, and breathe.
Okay, we are done with our Sun Salutation B.
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