Sun Salutation A - Part 1 - Yogalie X Tayrona Yoga

Sun Salutation A “First part” explained by Magalie Fra, yoga teacher in Annecy.

Come stand at the front of your yoga mat , we will start in #Mountain pose or #Tadasana, feel the anchoring of your soles in the ground, either your feet are apart from your hips for more stability (or you can bring your two big toes together). Come here engage your legs to anchor your position a little more in the ground without blocking your knees. Bring the pelvis to a neutral position, that is to say that the hips face forward without your iliac bones pointing up or down. Slightly pull in your stomach by engaging the muscles of your perineum, only if necessary create a slight retroversion of the pelvis to improve posture and in particular the alignment of your spine.

Then lower your shoulders away from your ears and create space at the nape of your neck. Your rib cage opens slightly, be careful not to open your torso too much forward by keeping your abs engaged. Your chin is slightly tucked towards your chest as if an invisible thread is pulling the back of your skull upwards. Your arms are stretched out on either side of your torso, your palms facing forward. Take a few deep breaths in and out here.

In this #Mountain posture or #Tadasana, while inhaling you will raise your arms and stretch them towards the sky while keeping the space at the level of your neck (keep your shoulders low), your gaze is towards the sky, you are now in #Hasta Uttanasana.

As you exhale, come and bend your torso forward by bending your hips, you push your glutes backwards while lengthening your spine forwards. Your thighs are engaged here and your hips aligned above your ankles. You can if it is more comfortable keep your knees bent. Your hands towards the ground or touching the ground and your neck is in this completely relaxed position.

On the inhale, we will come into #Ardha Uttanasana. To begin, lift your head and torso and place your hands flat at the level of your shins while extending your arms. Come here to stretch the spine forward, looking towards the ground in order to keep your head in alignment with your spine. The shoulders are low to create space at the level of your neck. If you are comfortable, you can perform this posture with your hands placed on the ground next to the outer edge of your feet.

Remember to BREATHE well in each posture. With these three videos, we have seen together each posture of the sun salutation A. See you next week to perform the sun salutation together in its entirety! Looking forward to seeing you again! See you soon…