This twisty Surya Play sequence will stretch your side body, ‘wring out’ your spine, elongate your quadriceps and open your hips.
Step by step:
From Tadasana – inhale – sweep arms up (palms touch or shoulder-width apart)
Exhale – bend to the right (keep the lower belly drawn in so you don’t over stretch)
Inhale – back to centre
Exhale: side bend to the left. Inhale: back to centre
Exhale: forward fold
Inhale: extend the spine
Exhale: left foot back, lower the knee (low lunge)
Inhale: arms sweep up to centre
Exhale: bring your arms into a T-shape to the right
Inhale: sweep arms back up to the centre
Exhale: bring your arms into a T-shape to the left
Inhale: sweep arms back up to the centre
Exhale: frame foot with your hands
Inhale: pick up the back knee and sweep the right leg up and back to Three Legged Downward Facing Dog
Exhale: Down Dog twist
OR (advanced option)
Exhale: Wild Thing pose
Inhale: level hips. Exhale: High Lunge
Inhale: sweep arms up, palms together
15. Exhale: bring the hands to the heart and step up to Tadasana
Repeat – this time leading with the right foot.
Here’s the full sequence in one handy image!
Try out more Surya Plays!
We invite you to join us in an exploration of Sun Salutations (Surya Namaskar) in our 21 days of Surya Plays yoga programme. Besides the well-known Surya Namaskar A & B there are plenty of playful variations to explore that will enrich and inspire your yoga practice.
