[Music Playing]
Beginning your practice with a set of Unlinked Sun Salutes, still your mind by choosing a place to focus, eyes shut or eyes open, exhale yourself into a prayer position, inhaling, draw your shoulder blades down and use that action to take the arms out to both shoulder height, exhale, bring yourself back to the prayer position. Inhaling lengthen the abdominals, lifting the whole rib cage upfront side and back, pull your shoulder blades down. And on the exhale, bring yourself down into a standing forward bend trying to keep the torso extended. Inhaling, step back with the right leg, reach your fingertips towards the floor, retain the breath, step back with the left leg to the plank position and then exhale pushing back into the hips.
Inhale, bringing yourself up into the cobra, from here, exhale really lengthening the abdominals as you exhale and bring yourself into an inverted V. Inhaling, stepping forward with the right leg and exhaling stepping forward into a standing forward bend. Inhaling, draw the shoulder blades down the back trying to bring the arms back behind the ears as you come up to the high arch position and exhale. Bring yourself into the prayer position inhaling. Draw the shoulder blades down and use that action to take the arms out to about shoulder height. Exhale, draw the hands back into the prayer position. Inhaling, lengthen the stomach, pull the shoulder blades down, lift the whole rib cage up and on the exhale, draw the shoulder blades down the back, lengthen the stomach, you are coming into a standing forward bend. Inhale, left leg comes back, shoulder blades down, fingertips reach you to the floor, hold the breath, place the hands on the floor and step back to the plank position then exhale pushing back into the hips. Inhale, right that inhale bringing yourself up into a cobra, from here, exhaling, driving yourself back into an inverted V. Inhale, pull the shoulder blades down, lift yourself up, lift the whole rib cage up and exhale stepping forward into a standing forward bend. Try and keep the shoulder blades pulling down the back. Inhale, that downward pulling the shoulder blades moves the arms back behind the ears as you come up to a high arch, exhale, bringing yourself into the prayer position.
This is the second round of the Unlinked Sun Salutes, inhale, arms to the side, exhale, prayer position. As you inhale, lengthen your stomach, pull the shoulder blades down, take yourself up to a high arch. Exhale, pull the stomach long, shoulder blades down and that brings you into a standing forward bend, inhale, the right leg back, retain your breath here, place the hands on the floor, step back to the plank and exhale, push back into the hips. Inhale, coming forward into a cobra, exhale, pressing back to an inverted V. Inhaling, right leg forward, exhaling, stepping into a standing forward bend. Inhale, draw the shoulders down the back, lengthen the abdominals trying to lift the whole rib cage front side and back and exhale, prayer. Inhaling here, draw the shoulders down, lengthen the stomach, lifting the whole rib cage up. Exhaling, bringing yourself into the prayer position. Inhale, taking the arms back behind the ears, lifting the whole rib cage up, moving the hips forward in space, exhale, the hips draw back as they are pushed there by the abdominals. Inhaling, left leg back, retain your breath here, bring the hands down on to the floor and step into the plank position. Exhale here, pushing back into the hips, rather inhale into the cobra, exhale, back into the inverted V, inhale, moves the torso forward clearing space with the left foot to step ahead. Exhale here, lengthening the abdominals, pulling the shoulder blades down as you step into the standing forward bend, inhale, shoulder blades pulling down moves the arms back behind the ears coming up to a high arch and exhale into the prayer position.
We are going to begin to link around—
(Audio cut abruptly at this point)
00:05:26
Transcription by:
Scribe4you Transcription Services