Sebastian Brosche · 8 min · 1,121 words
Previously titled: Section 6 - Sun C
Okay, so this section we look at Sun Salitation C or it's a variation of the Sun C So from dog you just walk your feet towards your hands. So again, we always have to be clear walk your feet towards your hands and this is a nice way to get a nice stretch for the calves and Also again the hamstrings and back body so then you maybe have to ask people to bend their knees as they approach their hands If not, they will start to round the back so when you're With the feet behind your hands you just take a moment to drop your head relax the neck and take a breath In what we call the forward fold so from here you roll up again so we come into standing With the hands in front of the chest so Something you could cue here people know how to stand but people sometimes are not very engaged in their legs and that again will Show in their posture. So one thing you can say is push the floor away Active legs reach the chest up nice and tall spine from here inhale arms up and exhale fold forward and down Inhale half lift so we already been through this Exhale step the right foot far back on your toes So here we're moving into the half Split flow that we did in our warm-up. So it's the inhale chest up hips down Exhale fold over the front leg.
You already have The knee down or the knee off the floor The knee down or the knee off the floor you can choose how you want to Flow with this in your class. It's nice to change it up change it up a little bit After you've done about five of those you put the back knee down inhale arms up and Exhale clasp your hands behind your back roll the shoulders back Push into the legs lift the chest. So this is to get a nice stretch for the front body Before we start to move further into the flow Then when we release the hands its arms up inhale Exhale hands down step back in to dog Relax your head drop your neck take a breath and then we just do the other side So when you step the right leg back, it's also the right leg forward So right leg forward inhale chest up hips down Exhale fold so it's the half split flow again. You do five of those Then back knee down inhale arms up chest up Exhale clasp the hands the other way.
So the other thumb in front Roll the shoulders back lift the chest inhale Exhale release the arms and inhales arms up Exhale hands down in front of the right foot and step forward inhale half lift exhale folds inhale all the way up and Exhale into standing. So that's the first sensualitation C Not much to to say about that. It's just a nice way to flow. You don't want to give too much cues The only thing is with the clasp you want to make sure the shoulders are not rounding they are rolling back shoulder blades together chest up When you're in what we call the low lunge if you can just step into the low lunge you just You can choose if you want to have the back foot flat or the toes tucked on soft jiu-jitsu mats It's nice either way usually but just give them the option to do whatever they want with the back foot It doesn't have anything to say for the pose and Let's just flow through that variation one time so inhale arms up Exhale fold Drop your head relax your neck inhale half lift Exhale hands down step the right foot far back inhale hips down chest up exhale fold over your left leg and inhale hips down chest up Exhale fold so pretend we did a few more so back knee down inhale arms up Exhale clasp your hands behind your back roll the shoulders back inhale lift the chest Exhale release the arms inhale arms up Exhale hands down step back to down dog.
Take a nice deep breath And then inhale right foot forward and lift the chest Exhale Straighten your front leg we do that about five times left knee down inhale arms up Exhale clasp the hands the other way behind your back Inhale lift the chest stretch the shoulders Exhale release the arms Inhale arms up Exhale hands down step the back foot forward and inhale half lift Exhale fold Inhale all the way up And exhale into standing so as you can see there's not so much room for a lot of cues if you want this to flow And we want this to flow because now we're starting to move into the heat building sequences So we keep the poses pretty simple so they don't need a lot of queuing Okay, so we do a second one second sun salutation c with other poses So we inhale arms up Exhale fold down Inhale half lift exhale now we step the left foot far back Inhale lift the right arm And we circle the right arm big circles We pay attention to the shoulder we already been in this pose in the warm-up so you know what to do here You know what to cue and not to cue After about five circles here we put the back knee far back and down And we do the lizard foot grab here. You also know what to do. There's Things to think about if people can't really grab their foot You want people to breathe You want people to breathe relax their face And then we release the back foot We step back into dog We take a breath allow them to just relax here for a moment stretch their spine stretch the arms And then on the inhale we step the left foot forward And we start to lift the left arm up and circle the left arm So about five circles back knee far back and down and we do the lizard foot grab We breathe And then we release the back foot Lift the back knee step forward inhale half lift exhale fold Inhale all the way up Inhale all the way up And exhale to standing So that's our two rounds Of sense of sensualitation c So we already been through a lot of the poses So it's more to get this into the flow breathe in breathe out and create some heat Anything to add? Oh, okay
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