Yoga Sun Salutation: 20 Minutes Strength-Building Flow for Busy Days

hey guys this is Travis Elliott and welcome to power yoga 36 Sun Salutations this sequence comes from power yoga which comes from ashtanga yoga which comes from vinyasa krama yoga and it's a great sequence to warm the body up to get the blood flowing the first round we're going to take our time moving through it so each pose we dial in we get good form good alignment and then after that we'll start the flow one breath one movement all right let's get started so go ahead and find Mountain Pose spreading the feet out either the

width of the hips or bringing the feet together connecting those big toes hands at prayer position Anjali in front of the chest take a moment close the eyes as you feel all four corners of your feet evenly rooted down into the ground as you find a moment of stability and steadiness and centeredness I invite you to let go of the events of the day and just to begin to drop in let's take a nice big deep inhale through the nose and out the mouth exhale let it all go beautiful blink the eyes open circle those

arms up to the sky on and inhale reach and then forward fold on the exhale melt all the way down flat back on the inhale let's hold here keep breathing so either you can bring your hands to your shins or you can lead the fingertips on the ground in alignment with those toes or whatever feels right wherever you're at you really want to focus on elongating through the spine from your tailbone all the way to the top of the head make sure that you tuck the chin slightly in so that your neck your cervical spine

is long pick a focal point on the ground beneath you steady eyes steady mind steady breath take one last inhale extend the heart out a little bit further decompress that spine and then on the exhale set the hands down step back to plank pose upper push up hold there continue to breathe so the breath is moving steadily evenly in and out to the nose so imagine your body is like a plank of wood you're driving back to the heels you're creating that sharp diagonal from the heels all the way up through the top of the

head firm the belly so that navel hugs in towards the front of the spine lengthen the tailbone back by the heels spiral the inner elbows forward and if it's ever gets to be too much for you just drop your knees down and come to a modified plank modified upper push-up now from here we're going to shift forward onto the tips of the toes you're really drawing the weight forward we're gonna take one last big inhale goodbye and then on the exhale lower slow with strength all the way down down down onto the ground right onto

the floor so you always want to make sure that you lower down that your weight is four that way you're not collapsing into the shoulders and that your triceps are engaged and your triceps are there to support you extend back to the toes hands in alignment with your ribs from here Cobra position so go ahead and start to draw all the chest up instead of focusing on height focus more on length so it's like you're dragging your chest away from your toes draw the inner elbows to the ribs make sure that you're never cranking your

head back not good for the neck the neck is the most flexible part of the spine but it's also the most easily injured part of the spine take one last inhale big breath fill those lungs up and then on the exhale tuck the toes push up to plank and then press the hips back to a downward facing dog so we'll be here for several breaths again we're taking our time in this first round before we start to flow spread the hands out a little bit wider than the shoulders open those fingers out wide like the

Rays of a Sun now make sure you're really pressing firm between the thumbs and the indexes a lot of us collapse into the outer part of the hand and then we lose integrity in the wrists so find that inner engagement through those hands allow your tailbone to draw straight up and if the backs of your legs your hamstrings are stiff or tight put a bend into the knees as much as you like keep that tailbone drawling up and then draw those heels down towards the ground hiding the heels right behind the second and third toes

from here take a good bye inhale press those hips back and then on the exhale we're just gonna walk the feet all the way forward to the top of the mat spread those feet out and then flat back on the inhale remember either hands to Shin's or fingertips on the ground you choose and then exhale forward fold let it go from here on the inhale Lee through the heart circle those arms all the way up above and bring the hands all the way down to prayer position ride in front of your chest ride in front

of your heart alright you guys hopefully you practice good form for that first round because now we're gonna flow so one breath one movement starting to circulate that blood through the body if you're a beginner maybe you're just gonna do five rounds of these do as many as feels right for you and over time you can fill it up if you're more intermediate in advance we're going to do a total of 36 we've done one so thirty five rounds ago here we go take an inhale reach those arms all the way up and then exhale

forward fold let it go flat back on the inhale step or jump back and then lower down vinyasa on the exhale go over on the inhale and then down dog on the exhale taking inhale press the hips back then exhale walk or jump both feet top of the mat flat back on the inhale forward fold exhale circle those arms up all on the inhale exhale hands to prayer that's two inhale both arms come up exhale forward fold flat back inhale step or jump back lower down with strength exhale inhale chest up exhale down dog you

can help press the hips back exhale walk or jump top of the mat flat back inhale forward fold exhale inhale rise both arms up exhale hands to prayer for three inhale arms up exhale forward fold with breath flat back inhale step or jump back lower down exhale Cobra or upward dog inhale down dog exhale you inhale press back exhale top of the mat flat back inhale forward fold exhale inhale root to rise exhale hands to prayer for for inhale arms up exhale fold flat back inhale step or jump back lower down vinyasa exhale inhale arch

that back and exhale down dog inhale press exhale walk or jump flat back inhale forward fold exhale inhale arms up exhale hands to prayer for five inhale reach high exhale dive flat back lengthen that spine exhale step or jump back lower strong but light inhale scoop it up exhale down dog inhale hips back exhale top of the mat inhale heart out exhale fold inhale arms up exhale hands to prayer for six inhale sweep above exhale forward full flat back inhale step or jump back lower down exhale inhale pump that blood into the back exhale down

dog inhale press back exhale walk or jump top of the mat inhale flat back exhale forward fold inhale arms up exhale hands to prayer seven inhale reach I exhale with that meditative mind flap that sternum out exhale step or jump back in Yassa inhale expand exhale down dog again you know thigh bones back exhale top of the mat flat back inhale fold exhale arms up inhale exhale hands to prayer that's eight inhale let's flow exhale was soul Ian how soul in motion accel fueled by heart devotion inhale like a steam locomotive exhale hips high inhale

press back to those thighs exhale walk or jump flights fly back find the length exhale full inhale arms up exhale hands to prayer for nine inhale reach exhale full inhale flat back exhale step or jump back and lower inhale till it feels good exhale down dog Ian's he'll press exhale walk or jump flat back inhale fold exhale inhale blood starting to flow exhale hands to prayer for ten inhale keeping it moving exhale keeping it grooving inhale keeping it lengthening exhale lower down as we continue to strengthen you inhale those muscles through the body exhale down

dog inhale press back exhale top of the mat inhale heart out exhale with gravity inhale rise with levity exhale hands to prayer Anjali for 11 inhale arms up exhale full flat back inhale step or jump back lower down exhale Ian Hoch overflow exhale down dog inhale back exhale top of the mat inhale hard out exhale full inhale arms up exhale hands to prayer for 12 how we doing inhale arms come up exhale forward fold inhale flat back exhale step or jump back elbows stay in inhale back bad exhale down dog inhale press back exhale top

of the neck inhale feel the repetition exhale forward fold Ian he'll rise and sweep exhale hands to prayer for 13 inhale reach tall exhale like a meditative flaw Ian hell suck the air low step or jump back lower down with muscle Ian hell flowing with integrity exhale down dog inhale hips back exhale top of the map Ian how spine long exhale mind call inhale arms up exhale hands to prayer 14 inhale arms up exhale with the wind of the breath flat back inhale step or jump back then y'all sex hell inhale heart high exhale down

dog Ian hell dry back exhale top of the mat inhale chest out exhale full inhale arms up exhale hands to prayer 15 inhale arms up exhale forward fold inhale flat back exhale step or jump back vinyasa inhale arch exhale down dog Ian hell dry back exhale top of the mat inhale spine exhale forward fold inhale arms up exhale hands to prayer 16 inhale reach exhale forward fold inhale flat back exhale step or jump back and lower Ian's held till it feels blissful exhale down dog Ian's held Rybak exhale top of the mat flat back inhale

fold exhale arms up inhale reach exhale for 17 inhale reach exhale fold chest out over thighs flat back lengthen that spine step or jump back strong but light Ian's he'll tell it feels impeccably right exhale down dog inhale press exhale walk or jump flat back inhale forward fold exhale arms up inhale hands to prayer that's 18 halfway inhale keep flowing and exhale fall flat back inhale step or jump that vinyasa exhale inhale breath leads the way exhale like the horse that pulls the car Ian's held Rybak exhale top of the mat flat back inhale fold

exhale inhale root to rise exhale 19 in hell we're flow and we're sailing exhale without wind the breath inhale suck it deep in low exhale lower down in the floor inhale Surya namaskara exhale down dog he and he'll press back exhale top of the mat inhale spine exhale fold inhale arms up exhale in for 20 inhale reach it up exhale let it go flat back inhale step or jump back lower down remember keep that weight forward inhale moving with good form exhale even if you're getting fatigued inhale press back exhale top of the mat flat

back inhale forward fold exhale inhale reach to the sky exhale 21 inhale exhale inhale exit inhale exhale inhale exhale inhale exhale inhale grow long it tall exhale 22 inhale upward salute exhale full inhale flat back exhale vinyasa inhale not too high not too low exhale you got it down dog inhale keep breathing keep moving exhale top of the mat fly back in forward fold exhale inhale arms up exhale 23 inhale reach exhale fold it's on us flat back order it's an asana exhale chaturanga dandasana inhale bhujangasana exhale Auto mukha svanasana inhale back exhale top of

the mat inhale flat back exhale fold inhale arms up exhale 24:00 inhale arms exhale forward fold flat back inhale step or jump back lower down exhale inhale Cobra exhale down dog inhale stretch exhale jump inhale heart out exhale full inhale root to rise exhale that's 25 inhale reach up exhale forward fold inhale flat back exhale step or jump back lower with that strength inhale spread through the collarbones exhale down dog Ian Howe press exhale walk or jump inhale spine exhale forward fold inhale arms up exhale 26 inhale upward salute exhale forward fall flat back inhale

step or jump back lower down exhale inhale Cobra exhale down dog inhale press exhale Walker floats inhale heart out exhale full inhale arms up exhale hands to prayer twenty seven inhale let's go exhale forward fold Ian Hale flat back exhale lower down and Yassa to the mat inhale pump the blood into the spa exhale tailbone high inhale press exhale walk or jump Ian Hale flat back exhale full inhale arms up exhale hands to prayer twenty eight inhale reach exhale forward fold flat back inhale step or jump back lower down exhale inhale chest up exhale down

dog inhale press exhale walk or jump flat back inhale hold exhale inhale upward salut exhale twenty nine in how sweat starting to flow exhale still moving with soul Ian how flat back exhale chaturanga dandasana Ian ho bhujangasana exhale Auto mukha svanasana inhale back exhale top of the mat inhale flat back exhale full inhale arms up exhale hands to prayer that's 30 inhale getting close haxe l forward full flat back inhale step or jump back lower down exhale even how smooth this can be exhale down dog inhale press exhale walk or jump flat back inhale fold

exhale inhale reach exhale 31 inhale arms up exhale forward fold inhale with vitality exhale lower down steadily in helping that spine yoga licious lee exhale down dog inhale back exhale top of the mat flat back inhale hold exhale inhale lord waha scoffs aha exhale 32 inhale arms up exhale forward fall flat back inhale step or jump back lower down exhale with control inhale shoulders roll exhale down dog inhale press exhale Walker job flat back inhale fold exhale inhale arms sail up exhale 33 inhale last three to go exhale forward fold flat back suck that oxygen

deeper step or jump back lower down stronger inhale bend the spine even sweeter exhale down dog inhale press exhale walk or jump flat back inhale hold exhale inhale arms up exhale 34 last two inhale finished strong exhale forward fall flat back inhale step or jump back vinyasa inhale Cobra exhale down dog inhale press exhale walk or jump flat back inhale fold exhale inhale arms up exhale hands to prayer 35 uno mas inhale arms up exhale forward fold flat back inhale step or jump back lower down exhale inhale open that chest the heart exhale down dog

he and he'll press back exhale top of the mat flat back like a yoga machine exhale mind serene inhale rise with levity exhale you made Anjali close the eyes bring the awareness in and feel every fiber every cell in your body which is resonating and vibrating with life force as if soria the energy of the Sun was present throughout your whole entire body take a last big deep inhale through the nose and out the mouth exhale let it go now as you're ready go ahead and open up the eyes aren't you guys that is it

good job you did it 36 rounds if you want to keep going you could do another 36 472 sometimes we do 108 because 108 is a powerful number in yoga but that's it for this one make sure that you hit subscribe below click on that link to get three free classes for me and look forward to practicing yeah peace you