In this video, you can sit and listen - no practice. In the course intro class, I dive into theory of sun salutation -w hy they are an important and integral part of yoga practice and also, what the spiritual meaning and reason behind it is.

In this class, you can still sit back and watch as I demonstrate Sun salutation (Surya Namaska) A step-by-step.

I silently demonstrate the sun salutation with and without modifications, with my audible breathing.

In the end, I explain all the sun salutation modules that we will look at.

Now it’s time to roll out your mat and get active! Make are you have all necessary props that you may need (a block, a mat) nearby, in case you would like to use them.

Together, we will flow through most adjusted to least adjusted. I invite you to feel into your body, which version feels best with you right now. In your body.

This training module works on building up upper arm and shoulder strength that will up-level your chaturangas and give you that alignment of a perfect line.

We will be doing:

• Push-ups on knees

• Push-ups on feet

• Core work

This module is for you to dive into if you really would like to open up those hamstrings - high heels or intense training, cycling or sitting shorten this area and it is usually the number one struggle as we get into yoga.

We will:

• Warm up the hamstrings

• Lengthen the hamstrings from multiple angles

Repeat the module as often as needed to see improvements and try to integrate parts of those exercises into your daily routine.

In this module we open up chest and shoulders - an area that might be tight and inhibits you from opening into the full expression of both Cobra pose and Upward facing dog.

We will be:

• Opening the chest

• Opening the shoulders

Repeat this module as often as you need to see improvements and incorporate these movements into your daily routines and workouts.

Well done so far!

In this video we will flow through 5 sun salutations in a fluid way, integrating your advancements. You could do this practice on its own or after each training module repetition.

This is a full practice video of sun salutations and includes a couple of variations - into which I dive deep in my bonus modules.

The 15 Minute long practice is ideal as a morning quickie, a warm-up to any work-out or a check-in how you advanced in the sun salutations.

We wil do:

• Surya Namaskar A

• Jivamukti Namaskar

• Sun Salutation B

The practice starts at Minute 1:12 - in case you would like to return to this practice.

The Jivamukti Sun salutation is a slightly faster vinyasa than the classic Sun Salutation that we have been practising and that comes from Ashtanga Yoga.

What I love about the Jivamukti Namaskar is that it’s a perfect vinyasa, warming up your body and practising one breath, one movement, one drishti.

It’s to me the easiest way to access a state of moving meditation once you are in it (and, repeat it multiple times in a row!)

In this video, I will teach you how to do a proper Surya Namaskar B with a breathing that is equal. Even if you have some yoga experience already, this one is usually a harder nut to crack - especially in maintaining an equal breathing rythm at all times.