Wall Sun Salutation I

Wall

Sun Salutation. Take a few moments to stand quietly, either hands at the wall or hands by your sides.

Feel yourself firmly rooted in the feet,

strong legs, the belly has some tone to it, the chest a little bit lifted, shoulders down, the crown reaching skyward.

Mountain pose. It's fine to have the hands on the wall or by your side.

Slide Slide the hands up the wall until you feel a wonderful stretch.

Go to where you're comfortable. Slide the hands down the wall and walk back to Wall Downward Dog.

So slide the hands down to about rib or hip level. Walk back, bend the knees quite a bit and press your hips backward into the center of the room.

Push the wall away and feel the stretch from your hands to your hips. the hips down to your heels.

Walk forward a bit and step the right foot to the wall so that the toes and the right knee touch the wall.

Bring the left foot forward quite a ways so that it's anchored on the ground so you're not on your toes.

Now walk the hands up wall and slowly bring your chest toward the wall.

Be gentle and do what's comfortable. Take a few breaths here.

Keeping the right hand on the wall, lift the left hand straight up toward the ceiling and add a little back bend.

Watch your hand travel back across the sky, creating a little back bend.

If your left foot is too far back and you can't do it, just walk the left foot a little forward. Take a breath or two here.

And bring the hand back to the wall. Sliding the hands down to wall downward dog.

Take a few breaths here, lengthening from the heels of the hands all the way back to the hips.

Now walking forward, left knee and left toes to the wall.

So make sure that right foot walks forward enough so that you're not overstretching. You want to be able to get to the wall.

Sliding the hands up to where you're comfortable. It's also fine to do goal-post arms if that's better for your shoulders.

Bringing the chest toward the wall, maybe the nose or the chin are at the wall. Take a few breaths here.

And now keeping the left hand on the wall, slide the right arm up and then slowly up and away from the wall into a back bend.

Keep the left knee and the left hand at the wall, but the elbow can come away so that you have a bigger back bend.

The chest lifts away from the wall, giving you a bigger stretch.

Holding for another breath, and then bring the hands to the wall and once again slide back.

The hands come down the wall, the feet walk back, the wall downward dog.

the knees a bit, pressing the hips backward, lengthen, breathe.

Another breath here.

Then walk forward toward the wall.

Walk the hands up to about shoulder high and now walk back,

maybe just a footprint or two. Come way up onto the balls of the feet.

So maybe both of you could walk back just a little bit more. That's it. Now come up onto the balls of the feet. So bring the hands a little lower.

And then try a few push-ups at the wall. Very strengthening.

Keep your body nice and strong, nice and straight, leading with the heart.

So try three to five push-ups here.

Keeping the body very still. Wall Chaturanga.