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Sun Salutation C

Lesson Plan Duration:

15

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Time Image Pose Description
yoga pose MountainFeet hip width apart. Tuck chin in. Legs slightly bent . Shoulders back and down.
Sanskrit: Tadasana
Benefits: Balance. Calming. Posture. Strengthens legs. Engages core.
Video: https://www.youtube.com/embed/nwiyZSmfpWY?rel=0
Modifications: Hands in prayer behind back. Eyes closed.
Resources:
yoga pose Upward SaluteInhale, turn palms out. Sweep overhead into a gentle backbend. Lift heart and expand chest. Feel yourself opening up to life. Gaze up. Keep forehead relaxed and face soft.
Alternatives: Samashthiti (feet together).
Sanskrit: Urdhva Hastasana
Benefits: Improves posture. Strengthens legs. Engages core.
Video: https://www.youtube.com/embed/nwiyZSmfpWY?rel=0
Modifications: Hands in prayer behind back. Eyes closed.
Resources:
yoga pose Forward BendExhale and fold forward at hips. Let descent be an offering of gratitude. Keep spine straight as long as you can, then let it softly round into a full forward bend. At end of exhalation, draw chin in and gaze at legs.
Alternatives: Tabletop. Gorilla.
Sanskrit: Uttanasana
Benefits: Stretch back, hams. Improves posture.
Video: https://www.youtube.com/embed/hrp6Q_QyDkc?rel=0
Modifications: Bent knees. Loop fingers around big toes.
Precautions : Back, knee, hamstring injuries.
yoga pose Lunge Right Foot BackInhale, step right foot back and lower knee to floor. Top of right foot rests on floor. Hands on thigh.
Alternatives: High Lunge.
Sanskrit: Anjaneyasana
Benefits: Stretches legs, groin, hip flexors. Strengthens thighs, buttocks.
Video: https://www.youtube.com/embed/R5zeuZuA8T4?rel=0
Modifications: Move between bent and straight leg.
Precautions : Knee injury. HBP.
yoga pose PlankExhale, from low lunge, plant hands and step back into Plank.
Alternatives: Dolphin.
Sanskrit: Kumbhakasana
Benefits: Strengthens arms, wrists, spine. Tones abs.
Video: https://www.youtube.com/embed/pSWYGXSNjdE?rel=0
Modifications: Knees on floor.
Precautions : Carpal tunnel syndrome
yoga pose Knees Chest ChinInhale, drop to knees, chest and chin. Keep bottom high. Elbows hug your ribs.
Alternatives: Dolphin.
Sanskrit: Chaturanga Dandasana
Benefits: Strengthens arms, wrists, spine. Tones abs.
Video: https://www.youtube.com/embed/UHvIaMSH-GI?rel=0
yoga pose CobraExhale, into Cobra (or Up Dog). Feet together. Hands flat on mat by hips. Lift chest. Gaze forward.
Alternatives: Sphinx.
Sanskrit: Bhujangasana
Benefits: Alertness. Patience. Transformation. Confidence.
Video: https://www.youtube.com/embed/IV_7sKyA3oY?rel=0
Modifications: 1 or 2 legs up.
yoga pose Down DogInhale, lift up into Down Dog. Engage your core. Relax back of neck. If you want to remain in this pose for awhile, bend one leg at a time.
Alternatives: Dolphin.
Sanskrit: Adho Mukha Svanasana
Benefits: Loyalty. Intelligence. Cooperation. Resourcefulness. Communication.
Video: https://www.youtube.com/embed/iBJIz_0_8Cg?rel=0
Modifications: Leg or arm up.
yoga pose Lunge Right Foot ForwardFrom Down Dog, exhale and step right foot forward into a Low Lunge.
Alternatives: High Lunge.
Sanskrit: Anjaneyasana
Benefits: Stretches legs, groin, hip flexors. Strengthens thighs, buttocks.
Video: https://www.youtube.com/embed/R5zeuZuA8T4?rel=0
Modifications: Move between bent and straight leg.
Precautions : Knee injury. HBP.
yoga pose Upward SaluteExhale, rise fully into a gentle backbend with arms overhead. Look up.
Alternatives: Samashthiti (feet together).
Sanskrit: Urdhva Hastasana
Benefits: Improves posture. Strengthens legs. Engages core.
Video: https://www.youtube.com/embed/nwiyZSmfpWY?rel=0
Modifications: Hands in prayer behind back. Eyes closed.
Resources:
yoga pose Forward BendInhale, come into a Forward Bend. Keep back and neck soft.
Alternatives: Tabletop. Gorilla.
Sanskrit: Uttanasana
Benefits: Stretch back, hams. Improves posture.
Video: https://www.youtube.com/embed/hrp6Q_QyDkc?rel=0
Modifications: Bent knees. Loop fingers around big toes.
Precautions : Back, knee, hamstring injuries.
yoga pose MountainFeet hip width apart. Tuck chin in. Legs slightly bent . Shoulders back and down.
Sanskrit: Tadasana
Benefits: Balance. Calming. Posture. Strengthens legs. Engages core.
Video: https://www.youtube.com/embed/nwiyZSmfpWY?rel=0
Modifications: Hands in prayer behind back. Eyes closed.
Resources:

Sun Salutation C (Surya Namaskara C) is a sequence of poses that are used to warm up for a yoga practice. It helps get the body ready for Sun Salutations A or B. As a moving meditation, Surya Namaskar develops focus and peace of mind. Let the breath guide each movement, and extend the movement over the entire length of each inhalation or exhalation. Your gaze follows the direction of movement, linking your mental energy with your physical action.