1. Vinyasa Sun Salutation Sequence
What Does “Go Through Your
Vinyasas" Mean?
When vinyasa is used as a noun, it
describes a series of three poses
that are done as part of a Sun
Salutation sequence. When the
teacher says, "go through the
vinyasa at your own pace,” they
mean do Plank, Chaturanga, and
Upward Facing Dog.
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2. Sun Salutation Sequence
Come to stand in “Tadasana” with the hands in a prayer position at the
heart Inhale - Bring the arms out to the sides and up to “Urdhva
Hastasana” (The good news? You don’t have to pronounce anything!)
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3. Swan Dive
Exhale - Swan dive down, bending at the hips, bringing the palms
of your hands flat on either side of your feet to “Uttanasana”
Inhale - Come up to a Flat Back bringing the finger tips to the floor
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4. Low Lunge into Downward Facing Dog
Inhale - Bring the right foot to
Exhale - Bring the left foot back to
the back of the mat, come up
meet the right coming into
on to the finger tips into a low
Downward Facing Dog
lunge
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5. Downward Dog into Plank
Roll forward onto toes and into Plank
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6. Plank to Chaturanga
From Plank
Bending elbows lower your torso towards mat
To Beginning
Pose
Or Advanced
Pose
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7. Upward Facing Dog into…
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8. Downward Facing Dog
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9. Downward Dog into Big Lunge
Inhale -Bring the
right foot next to
the right hand
into low lunge
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10. Sun Salutation Finish
Exhale - Bring the left foot forward next to the
right and forward bend into Uttanasana (at right)
Inhale - Bring the arms out to the sides and up,
reversing the swan dive to Urdhva Hastasana
(middle right)
Exhale - Come to stand in Tadasana with the
hands in a prayer position at the heart (far right)
Repeat the sequence several times
© 2009 DW GROUP, LLC

11. Add ons-Yoga Arm workout
From the Plank, Roll onto
the right side, coming
onto the outside edge of
your right foot and lifting
the left arm up toward the
ceiling. When you return
to Plank do a Push up
and repeat on the other
side.
© 2009 DW GROUP, LLC

12. Pyramid Pose-Leg strengthen and tone
From downward dog walk left foot forward, hold for
3-5 breaths and repeat on other leg
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13. High Lunge
Good all around Leg pose
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14. YOGA DVD’s
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15. ®
Let’s Rock and Roll
with Yoga!
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16. © 2009 DW GROUP, LLC