Second Sun Salutation Yoga
1. From the end position of the first sun salutation, standing straight with your hands at your sides, legs straight, feet together and head facing straight forward, inhale with a deep slow breath, then slowly exhale as you bend your knees to lower yourself to the ground so that the tips of your fingers touch the floor.
2. Inhale as you lift your arms up with the elbows straight, either side of your body, to position your hands above your head, reaching for the ceiling; lifting your head up and straightening your legs slightly.
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Exhale as you bring your arms straight down either side to place your hands on the mat in front of your feet, folding from the waist and keeping your legs straight. Tuck your chin to your chest as you stretch into this pose.
4. Keeping your fingertips in contact with the mat, inhale as you lift your head and upper body so that your back is straight and parallel with the floor.
5. Now exhale as you place your hands flat on the mat, and jump both feet back to the other end of the mat so that you are in the push-up position with your back straight. Your head should be up; elbows bent and close in to your body, and your body should be parallel with the floor.
6. Inhale as you straighten your arms into the position of upward facing dog. Your weight should now be on your hands and toes, pushing your chest out, shoulders back with your shoulder blades pulled together and your head up. Reposition your feet so that the tops of your feet are flat on the mat and your weight is now on your hands and the tops of your feet.
7. Exhale as you push yourself back into downward facing dog with your hands remaining flat on the mat, arms straight, legs and spine straight, and your head aligned with your spine, looking towards your shins.
8. Inhale as you step your right foot forward, lifting your right hand so that your right foot takes the position of your right hand, in line with your left hand, leaving your left foot where it is at the back of the mat at this time; then stretch your arms out to either side of your body, lifting them up to the ceiling, straight above your head. You will now be in a wide lunge position. Arch your back and push your arms back with your head lifted up, to feel the full stretch.
9. Exhale as you place your hands back on the mat, step your right foot back to position it in line with your left foot; and you are back to the push up position.
10. Straighten your arms, as you inhale, lifting your head and pushing out your chest back into the upward facing dog. Reposition your feet so that the tops of your feet are on the mat, with your back arched and your head back.
11. Exhale as you lift your hips and legs off the floor, pushing your body back into downward facing dog so that your weight is being supported by your hands and toes again. Your head should be aligned with your spine so that you are looking at your shins.
12. Now bring your left foot forward as you inhale, lifting your left hand and placing your left foot in the position your left hand was, in line with your right hand. Your left foot should be flat on the mat, with your left knee bent; your right leg straight out behind you, with the toes of your right leg in contact with the mat. Now lift your arms straight out either side of your body, and up towards the ceiling so that they are straight up above your head.
13. Exhale as you lower your arms again, placing both hands flat on the mat in their previous position, and jumping or stepping both feet back to the other side of the mat so that you are back in the push-up position.
14. As you inhale, lower your hips to the floor and reposition your feet so that the tops of your feet are in contact with the mat, straightening your arms and pushing back while lifting your head.
15. Exhale as you lift your hips, pushing your arms back to transition back into the downward dog. Hold this position as you breathe deeply in the ocean breath technique five times. End on an inhale before beginning the next move with an exhale.
16. Exhale as you bend your knees, putt'ng the weight onto your hands; then inhale as you jump your feet up to join your hands, arms and legs straight, head facing down.
17. Inhale as you lift your head up, straighten your back and keep your fingertips in contact with the mat.
18. Exhale as you place your hands flat on the floor either side of your feet, folding at the waist and pulling your forehead towards your shins and tucking your chin in towards your chest.
19. Inhale as you bend your knees and lift your head; keeping your legs slightly bent as you lift both arms, straight out to the side and continuing up to reach for the ceiling with both hands above your head.
20. Exhale as you straighten your legs and bring your arms straight down either side to rest at your sides.
Power yoga is exceptionally good for the body, keeping the organs healthy and clean as well as reducing stress and helping to gain and maintain a healthy weight. It takes persistence and consistent practice in order to build the strength, flexibility and stamina to successfully achieve all of the poses, but starting as best you can, practicing every day, and being consistent and committed will result in your not only enjoying the benefits of power yoga, but also in building up an increasing amount of strength, balance and flexibility that will allow you to achieve more challenging poses.
Power yoga combines physical fitness and peak body conditioning with emotional and mental health and is an excellent way to improve your quality of life holistically.