SURYA NAMASKAR SIVANANDA / FLOW STYLE / 영어 가이드

출처 : https://www.pinterest.co.uk/pin/385761524326531161/visual-search/?x=10&y=10&w=544&h=351&cropSource=6

1. TADASANA IN NAMASTE. DF

2. inhale, keep your hands namaste. arms up. back bend. URDHVA HASTASANA. DU

3. Exhale, bend forward. Hands SF, UTTANASANA. DB

4. Inhale, right foot back. right knee down. upper body up, arch your back. ASHVASANA (ASHVA SANCHALANASANA). DU 

5. Exhale, hands down TC. left foot back. ADHO MUKHA (SVANASANA). DB

6. Inhale, knees down. Exhale, chest chin down. hip up. ASHTANGA NAMASKARA (ASHTANGASANA). DF

7. Inhale, slide forward. roll your shoulder back. chest up. BHUJANGARSANA, DU

8. Exhale, chest down. Inhale, hip to heels. Exhale, sit bone up ADHO UKHA SVANASANA, DB

9. Inhale,right foot forward. Left knee down, Hands together. Upper body up. Arch your back. ASHVASANA. DU

10. Exhale, Hands down SF. left foot in. UTTANASANA. DB

11. Inhale. Hands together. Upper body up, arch your back. URDHVA HASTASANA.

12. Exhale, Hands down to your heart center. TADASANA IN NAMASTE.