Slow Flow with Sun Salutation A Surya Namaskara A
with Frances Keeley 20-06-v7
How was your practice today? :-)
Arriving and settling
Sitting, knees bent soles of the feet on the ground.
Paying close attention to:
The movement of the ribcage with the breath.
The sensation of air travelling in and out of the lungs.
Detaching from preoccupations.
Guiding your attention inwards.
The body as a physical form in space with a shape and a weight.
The support of the ground.
The space that surrounds you.
The significance of the present moment.
Rocking over crossed shins onto All Fours (Tabletop Position).
And from All Fours to Thunderbolt (Vajrasana) to a soft-knee Standing Forward Fold
Enquiry: Standing Forward Fold (Uttanasana)
Roll up to Mountain Pose (Tadasana)
Enquiry: Mountain Pose with the hands in Prayer Position (Anjali Mudra).
Two repetitions of Sun Salutation A Series (Surya Namaskara A) including:
Mountain Pose (Tadasana)
Tall Mountain (Urdhva Hastasana)
Standing Forward Fold (Uttanasana)
Half Standing Forward Fold (Ardha Uttanasana)
Plank Pose (Phalakasana)
Transitioning onto the belly through Half Chaturanga or Full Chaturanga
Baby Cobra (Bala Bhujangasana) or Cobra (Bhujangasana)
Downward Facing Dog (Adho Mukha Svanasana)
Transition: Kitten Stepping or Leopard Stepping into Standing Forward Fold
Half Standing Forward Fold
Standing Forward Fold
Transition to Tall Mountain through a flat back
Mountain pose with the hands in Prayer Position (Anjali Mudra)