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Season 2 - Episode 1

Sun Salutation Spinal Wave

5 min - Practice


Lydia offers a quick practice of Surya Namaskar (Sun Salutation) variations to enliven your Adho Mukha Svanasana (Downward Facing Dog). You will discover more length and freedom in your spine.
What You'll Need: Mat

About This Video


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Hi, sun salutation enlivening your dog pose. So I come to the top of the mat. Exhale your hands in front of your heart. Inhale deeply. Exhale your hands down by your sides. Inhale, sweep your arms up. Exhale, fold forwards over your legs. Inhale, lengthen your spine. Exhale, hop back to dog pose. Land in your legs. Inhale, roll to chaturanga or plank pose first. Exhale, lower to chaturanga. Push your toes back. Lift your buttocks and then sweep your tailbone in, sacrum in and up. Exhale, dog pose. Feet together at the back of the mat. Inhale, lift your left leg up. Exhale, sweep it out to the side without moving your shoulders too much. Turn your toe inwards and plant the foot. Inhale here, come up onto both your toe pads. Exhale, drop your heels down towards the floor. Maybe they won't touch, but there's a movement in that direction. Try not to shorten your left side body too much. Lengthen your right side body and wrap your left shoulder blade down towards the floor. Strong in your left fingertips, take your right fingertips to the floor in the center of your mat. See if it's okay to be on one arm here by just testing it out. If it feels okay, slide your left hand as if you're threading the needle and see if you can reach towards your outer shin.

And breathe. Continue to wrap your left shoulder blade down. Maybe bend your right elbow and see if you can roll your right lung under your left. Strong in your left arm. Unwind. Inhale, round into plank pose. Exhale to chaturanga. Inhale, upward dog. Exhale, downward dog. Feet together at the back of the mat. Inhale, lift your right leg up. Exhale, big sweeping movement out to the side without disturbing your shoulders. Turn your toes in. Land. Inhale, come high up onto your toes. Exhale, drop your heels. Check it out if it's okay as you wrap your right shoulder down towards the floor and you press into your index finger and your thumb over the right hand. Can you let your left arm come off and see if it's okay to be one arm tearing your shoulder. If it feels okay and there's a lifting from below the navel, slide your hand palm facing up. See if you can clasp. Release your neck. Maybe inhale, exhale, bend your left elbow. Roll your left lung under your right. Unwind. Inhale, come back. Exhale. Inhale, plank pose. Exhale, chaturanga. Super wide armpits. Spaciousness in between your ribs. Upward dog. Exhale, pull back through the navel. Downward dog. From downward facing dog, lift up onto your heels. Curl your tailbone in and round yourself forward into a plank. And then lift your tailbone up and arch yourself back into downward facing dog. One vertebrae at a time. Drop your heels. Come high up onto your heels. Round. Let's exhale into that movement. Inhale, pubic bone back. Arch. Do it a little bit quicker. Round and arch. Beautiful. This time bend your knees. Start to just feel a wave movement through your spine. Lifted armpits a little bit. A little bit off of the heels and a bend in the knees. So you have play. If you try to straighten your legs, you'll have a different feeling. A couple more explorations of undulation. Just let go whatever you're thinking. See if you can get into the movement without thinking. Bend your knees exhaling step or hop top of the mat. Inhale, exhale, fold. Inhale, come up. Exhale. Thank you.


Enlivening and super fun. Thanks!

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