[Music Playing]
Samasthitihi, tuning into the breath, tuning into the central access of the body with the center of the heart floating, the eyes steady, the center of the perineum floating, then Surya Namaskara A, inhale reach into Acum, the first form. Exhale up and over into Dway, the second form. Inhaling unroll the spine into Trini, third, and exhale to Chatwari the fourth. Inhale, open the whole spine to the fifth, Pancha and exhale to shut the sixth, four or five breaths. Listening to the sound of the breath, keep the roof of the mouth empty. We cultivate a scoop under the belly and the cave of the sacrum, keeping the shoulders wide, the hips wide, the roots of the toes wide, and the roots of the fingers wide.
And then, at the tail of the exhale, bend the knees, inhale into Supta, the seventh form, exhale into Ashta, the eight form, and then inhaling, reach into Nava, the ninth form and exhale back into Samasthitihi.
Again, inhale, the leg bones dropping to the earth. We look to thumbs, up and over projecting to the crown of the head to Dway. Inhaling, turn on the lights of the post, lift the kneecaps, exhale, shoulders back and inhale, bring the spine forward, exhale, draw back to the sixth position. Listening to the sound of the breath, release any tension in the mouth, open up the toes, lift the sitting bones right up out of the backs of the legs, yet, imagine that the tip of the tail is lengthening to curl down towards the pubic bone. The collarbones seemed to widen and they roll back over the tops of the shoulders and stretch out radiantly to the sides, and the breath bends knees, inhale, set the feet into the earth, exhale, fold over, lift the head, and then inhaling, reach into the sky, and then swim back into Samasthitihi.
And again, inhaling, keep the groins back hollow, the kidney wings lifting up to the back and up and over into the second form. Inhaling, pull up the kneecaps, turn on the pose, exhale, fourth position, heart open, inhaling drop the coccyx, exhale, draw back, again, releasing the mouth, so that the roots of the toes can open, and in that way, the groins will deepen and the toes of the buttocks will open. The arms seemed to be behind this radiating from the pit of the abdomen, from the cave of the sacrum. The roots of the fingers ground and the fingers reach forward as if the fingernails were shining. Inhaling, set the feet again, lifting the head, fold over, exhaling, inhaling, watch the legs, watch the grounding, and then exhale, swim, gliding on the midline through the crown of the head.
And one more time, the heels sink, the kidney wings lift, and up and over moving from the cave of the sacrum. Inhaling, lift the kneecaps, lift the skin of the legs, exhale to Chatwari, the forth position. Inhaling, lengthen the belly, exhaling, draw back, opening the roots of the toes, opening the roots of the fingers. We generally gazed up towards the navel and the downward dog pose, however, a point between the big toes will also serve well. The fronts of the legs are blown up into the backs of the legs. In the hands, more than half of the weight is cast forward into the roots of the fingers, and inhaling, set the feet, lift the head, exhale, fold over. The head lifts and inhaling, you plug the legs into the earth and then you swim keeping the heart open into Samasthitihi.
Surya Namaskara
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