A guided beginner yoga lesson by Giselle Toner that leads listeners through two rounds of sun salutations. The spoken transcript gives step-by-step cues (breath, arm/leg movement, spine arches, cobra/upward dog, downward dog, lunges) with alignment notes (knee over ankle, flexed back foot) and ends by noting two completed rounds starting on the right then the left.
Questions this video answers
Two rounds.
Starts with the right foot going back, then repeats starting with the left.
Chapters
Namaste. Hi, my name is Giselle Toner and I'm going to be showing you basics on citations. So if you're a beginner, just follow along as best you can. So we're going to start by standing up and we'll make sure that we're up to the front of the mat. Let's bring the palms at the heart center. We're going to inhale way up to the sky and take a really deep breath. Let's really lift. Let's arch back a little, opening up the whole front of the body. Bring it back to the sky with an inhale. Now big swan dive and grab onto your ankles. Let's take a deep breath, look up to the sky. Exhale, pull the chest, twist the leg. Step back with your right leg. Big step. Drop your back knee. Back foot stays flexed and come above your left knee and press forward. Reach it way up to the sky with an inhale. Arch back, bring it to the floor and slide your left foot back. Let's drop both knees to the floor and lower the chest gently. Let's come up now into a cobra. Slide the shoulder blades down your back. If you want to, you can press straight into an up dog. Urdhva Mukha Svanasana look up to the sky. Now let's drop the heels to the floor and go into a downward facing dog. Make sure that the tailbone is lifted and the chest is towards your thighs. Keep your breathing deep. Now take your right toes to the sky. Take a deep breath up and bend the knee. Swing the foot all the way forward. Check to make sure that your knee is over your ankle and then drop your back knee. Back foot can stay flexed for a little extra stretch. Press forward and come to the sky again and reach it back. Bring it to the floor. Step forward, hold your ankles, look up. Inhale, exhale, Pull chest to legs. Bend the knees, roll it up, relax your head and come up with a really deep breath up to the sky and exhale as you arch it back. Inhale to the sky again. Swan dive. Grab your ankles, look up, take a deep breath. Exhale, Pull chest to legs. Step back with your left foot. Let's drop the back knee. Come above the right knee. Press, reach to the sky. Arch back, bring to the floor, slide your right foot back and come into a plank. Drop the knees again, dropping your chest to the floor and then come into a cobra and then straighten the arms into an upward facing dog. Let's drop the heels back to the floor again. Take a deep breath in and Press the heels down as you lift your tailbone to the sky. Strong arms. Take your left toes to the sky. Sky. Right heel stays flat. Bend the knee. Swing that foot all the way forward again into another lunge. Knee over ankle. Drop your back knee. Keep the back foot flexed. Come above your left knee. Press forward and reach it way up. Arch back, bring it to the floor and step forward. Now look up again with an inhale. Deep breath. Exhale. Add a nice stretch. Pull chest to legs. Bend the knees. Roll it up and let's take a deep breath way up to the sky. And another arch, way back. Bring the palms back to the heart in prayer position. And that was your two rounds of sun salutations. Starting with the right foot going back, and then with the left. Namaste.
