Sway with San

Step 1. Exhale, bring your hands together in front of the chest, in Namaskar position. 

​

Step 2. Inhale, stretch your arms over and above your head and arch your body backward. Stretch your arms and abdomen and keep your arms closer to the ear.

Step 3. Exhale, as you bend forward ringing your hands next to the feet. 

​

Step 4. Inhale, without moving your hands, stretch the right leg back as far as you possibly can.

Note: Right and left legs will alternate going back on alternate salutation.

Step 5. Retain the breath, take the other leg back, bringing the body in a straight line.

​

​

Step 6. Exhale, drop the knees, chest and forehead on the mat. Keep the hips up.

​

​

Step 7. Inhale, arch your head and upper spine backwards, keeping your hips on the mat and shoulders away from your ears.

​

Step 8. Exhale, tuck the toes under. Bring the hips up as high as possible, into inverted-V position. With hands and feet flat on the ground.

​

Step 9. Inhale, bring the right foot forward. Drop the left knee on the floor and look-up.

Note: Right and left legs will alternate going back on alternate salutation.

Step 10. Exhale, bring your left foot forward next to the right forward. 

Step 11. Inhale, stretch-up and arch backwards.

Step 12. Exhale, as you bring your arms forward and down alongside your body, returning to the starting position. Inhale, relax and prepare to begin again. 

​