27 Sunny Side Up Suns

Welcome. Happy summer solstice. It's the longest, brightest day of the year. So as we together move through our sun salutations, allow the sun to inspire your practice. So we'll explore nine variations of Surya Namaskar A, B, and C. I'll offer variations of lowering onto your knees or lowering through Chaturanga. And as we move up, I'll offer options of coming up into a low cobra upward dog or locust. So the most important thing is to take care of yourself, to move at your own pace with your breath, and find your own rhythm. Allow it to be a meditation for you. So please join me at the top of your mat. I'm just taking a few moments to drop your awareness down into your feet, connecting down through the earth. And as you begin to connect down through the earth, feeling that support from the earth, as you spread your toes, allowing the spine to lengthen a bit, feeling the heart begin to brighten with the sun, wide through the base of the skull. And before we begin to move, bringing your awareness towards your breath and inviting your breath to deepen. As you tune into your breath, I'll invite you to set an intention for your practice. And allow this intention to carry you through the movement. Beautiful. As you're ready, Surya Namaskar A, finding a good spot for your feet, releasing your arms. As you are ready on your inhale, circle the arms up. And as you exhale, forward fold, navel towards the spine, releasing the head, finding Uttanasana. As you inhale, half arch length in the spine. And as you exhale, step back into plank. And from plank, lower down. Inhale, cobra, peel the heart forward. And then exhale, release. Press back downward facing dog. Let's take three breaths here. And in this first downward dog, spreading the fingers wide apart, reaching the hips away from the hands.

As you're ready, look forward and step between the hands. Inhale, half arch lengthen. And exhale, forward fold. Inhale, circle the arms up, reaching. And exhale, release. Moving with your breath. Inhale, circle the arms up. Exhale, dive forward and in Uttanasana. Inhale, half arch lengthen. Exhale, step back into plank. From plank, lower down. Inhale to cobra, peel the heart forward. Head lifts last. Exhale, release. Press back downward facing dog. Again, three breaths here. Breathing. As you're ready, step four between the hands. Inhale, half arch. Exhale, forward fold. Inhale, circle the arms up to the sky, reaching up. Exhale, release. Again, inhale, circle the arms up. Exhale, dive forward and in Uttanasana. Inhale, half arch. Exhale, step back into plank. And you might lower onto your knees or lower down Chaturanga. Inhale to cobra or this time upward facing dog. Exhale, press back downward facing dog. Again, three breaths here as you dial in your fingers. Breathing. As you're ready, take a look forward and step. Inhale, half arch. Exhale, forward fold. Inhale, circle the arms up, reaching to the sun. Exhale, release. Continue. Inhale, circle the arms up. Exhale, dive in. Uttanasana. Inhale, half arch. Exhale, step back into plank and lower down. Inhale to cobra or upward dog. Exhale, downward facing dog. Three breaths. As you're ready, step forward between the hands. Inhale, half arch. Exhale, forward fold. Soften the back of the knees. Inhale, circle the arms up, reaching. Exhale, release. Continue. Inhale, circle the arms up. Exhale, dive in. Inhale, half arch. Exhale, step back into plank and lower down. Inhale to cobra or upward dog. Exhale, press back, downward facing dog. Three breaths.

As you're ready, step forward between the hands. Inhale, half arch. Exhale, forward fold. Soften the knees. Inhale, circle the arms up, reaching for the sky. Exhale, release. Continue. Inhale, exhale, dive in. Inhale, half arch. Exhale, step back into plank and from plank, lower down. Inhale to cobra or upward dog. Exhale, press back, downward facing dog. Three breaths. As you're ready, step forward between the hands. Let an inhale create a half arch. Exhale, forward fold. Inhale, circle the arms up, reaching up through the spine. Exhale, release. Inhale, circle the arms up. Exhale, dive in. Inhale, half arch. Exhale, find your plank and from your plank, lower down. Inhale, low cobra or upward dog. Exhale, downward dog. You might press up into plank and press back, downward facing dog. Three breaths. As you're ready, step forward, inhale, half arch. Exhale, forward fold. Inhale, circle the arms up, reaching. Exhale, release. Again, moving with your breath.

Inhale, exhale, forward fold. Inhale, half arch, lengthen. Exhale, step back into plank, from plank, lower down. Inhale, cobra or upward dog. Exhale, press back, downward facing dog or tuck your toes under. Press up into plank and press back. Three breaths. Beautiful. As you're ready, step forward, inhale, half arch. Exhale, forward fold. Inhale, circle the arms up, reaching and exhale, release. Last surya namaskar a with your breath on an inhale, circle the arms up. Exhale, dive forward and in. Inhale, half arch. Exhale, step back into plank and from plank, lower down, under the knees or through chaturanga. Inhale to cobra or upward dog. Exhale, downward facing dog. Three breaths here, and spreading the fingers wide apart. And as you're ready, step the foot between the hands. Inhale, half arch, lengthen.

Exhale, uttanasana. Soften the back of the knees. Inhale, circle the arms up, reaching. Exhale, release. Just taking a moment to pause, feeling the breath, the heart rooting down through the feet. From here together exploring nine rounds of surya namaskar b, variations. Again, moving at your own pace with your breath, you might lower on to the knees or lower down chaturanga or come up cobra or upward facing dog. You might rest in child's pose between each one. So with the hands together at the heart, bringing your awareness back to your breath if it's shifted, and inviting the radiance of the Sun to fill your body and your practice. As you're ready, uttanasana, chair pose, spread the toes, bend the knees, uttanasana, reach the arms up. As you exhale, press down through the feet, forward fold, releasing the head. Inhale, half arch. Exhale, step back into plank and lower down. Inhale, upward dog. Exhale, downward facing dog. From here, root through the fingers. Inhale, reach the right leg high. Exhale, float the right foot between the hands. Root through the outer edge of the back foot. Inhale, rise up warrior one. Exhale, release. Step back into plank and lower down. Inhale, upward dog. Exhale, downward dog. As you're ready, inhale, reach the left leg high. You might let the hip open. As you exhale, float the foot between the hands. Root through the outer edge of the back foot. Inhale, rise up to your warrior one. Beautiful. Exhale, release. Step back into plank and lower down. Inhale to cobra, forward dog. Exhale, press back downward facing dog. Here, as you spread the fingers and the toes, find three full breaths. As you're ready, walk or hop the feet to the hands. Inhale, half arch. Exhale, forward fold. Bend the knees for utkatasana. Inhale, reach the arms up. Exhale, press down through the feet. Release the arms. Taking a moment to pause, connect with the breath. And as you're ready, bend the knees utkatasana. Reach the arms. Exhale, press down, dive forward and in. Inhale, half arch. Exhale, step back into plank and lower down. Inhale to cobra or upward facing dog. Exhale, press back downward facing dog. Again, if it feels good, reach the right leg high on the inhale and float the right foot between the hands. Root through the outer back edge. Inhale, rise up warrior one. Exhale, release. Step back into plank and lower down. Inhale, upward dog. Exhale, downward dog. Inhale, the left leg high to the sky. Exhale, float the left foot between the hands. On an inhale, rise up warrior one. Exhale, release. Step back and lower down. Inhale, upward dog. Exhale, downward dog. Breathing. So taking three full breaths here. And as you're ready, step or hop the feet forward between the hands. Inhale, half arch. Lengthen. Exhale, forward fold. Bend the knees. Utkatasana. Reach the arms up. Exhale, press down through the feet. Rise up and release. Again, moving at your own pace with your breath. Utkatasana. Bend the knees. Exhale, forward fold. Inhale, half arch. Exhale, step back into plank and then lower down. Inhale to cobra or upward dog. Exhale, press back downward facing dog. Inhale, the right leg high. Exhale, float the right foot between the hands. Inhale, rise up warrior one. Exhale, release. Step back into plank and lower down. Inhale to cobra or upward dog.

Exhale, press back downward facing dog. On your inhale, reach the left leg high. Exhale, float the left foot between your hands. Inhale, warrior one. Exhale, release. Step back and lower down. Inhale to cobra or upward dog. Exhale, press back downward facing dog or check the toes under. Press up into plank and press back. Three breaths and downward dog. From here you might walk the feet forward or play with bending the knees and hopping forward between the hands. Inhale, half arch. Exhale, forward fold. Bend the knees utkatasana. Press down, rise up. Hands at the heart. Continue utkatasana. Exhale, forward fold. Inhale, half arch. Exhale, you might step back or play with jumping back towards chaturanga. Inhale, upward dog. Exhale, downward dog. As you inhale, reach the right leg high. Exhale, float the right foot between the hands. Inhale, rise up warrior one. Exhale, release. Step back into plank and lower down. Inhale to cobra or upward dog. Exhale, press back downward facing dog. As you are ready, inhale your left leg high. Exhale, float the left foot between the hands. Inhale, warrior one. Exhale, release.

Step back and lower down. Inhale, upward dog. Exhale, downward facing dog. Three breaths here. And you might walk the foot between the hands or play with bending the knees and hopping forward. Inhale, half arch. Exhale, forward fold. Bend the knees, utkatasana. Inhale. Exhale, press down through the feet. Hands at the heart, utkatasana. Inhale, sweep the arms up. Exhale, forward fold. Inhale, half arch. Exhale, walk or hop back. Lowering down. Inhale, upward dog. Exhale, downward facing dog. Inhale, reach the right leg high. Exhale, float the right foot between the hands. Inhale, warrior one. Exhale, step back and lower down. Inhale, cobra or upward dog. Exhale, downward dog. Inhale, your left leg high. Exhale, float the left foot between the hands. Inhale, warrior one. Exhale, release to plank and lower down in your own version. Inhale, cobra or upward dog. Exhale, downward facing dog. Three breaths. And walk or hop your feet to your hands. Inhale, half arch. Exhale, forward fold. Bend the knees, utkatasana. Inhale. Exhale, strong legs. Rise up and release. Hands at the heart. Bend the knees, utkatasana. Inhale, reach. Exhale, forward fold. Inhale, half arch. Exhale, step or hop back. Lowering down to chaturanga. Inhale, upward dog. Exhale, press back, downward facing dog. Inhale, your right leg high. Exhale, float the right foot between the hands. Inhale, rise up with the legs, warrior one. Exhale, release. Step back and lower down. Inhale, upward dog. Exhale, downward dog. Inhale, your left leg high. Exhale, float the left foot. Inhale, warrior one. Exhale, release. Find your plank and lower down. Inhale, upward dog. Exhale, downward dog. Three breaths. As you're ready, walk or play with hopping the feet to the hands. Inhale, lengthen. Exhale, forward fold. Bend the knees, utkatasana. Chair. Press down, rise up. Hands at the heart. Connecting with your breath, feeling the heart rise. As you're ready, utkatasana, bend the knees. Inhale, reach the arms up. Exhale, dive forward, utkatasana. Inhale, half arch. Exhale, jump or step back and lower down.

Inhale to cobra or upward dog. Exhale, press back, downward facing dog. Inhale, the right leg high. Exhale, float the right foot between the hands. Inhale, warrior one. Reaching for the sun, exhale to plank. From plank, lowering down. Inhale to cobra or your upward dog. Exhale, press back, downward dog or you might find a plank and press back to your dog. On your inhale, lift the left leg high. Exhale, float your left foot forward. Strong legs. Inhale, warrior one. Exhale, release plank. From plank, lower down. Inhale, cobra or upward dog. Exhale, downward facing dog. Breathing into the shape. And walk or hop your feet between your hands as you're ready. Half arch. Exhale, utkatasana. Bend the knees, chair, utkatasana. Exhale, press down, rise up. Hands at the heart. As you're ready, utkatasana, bend the knees. Press down, forward fold. Inhale, half arch. Exhale, step or jump back into chaturanga. Inhale, cobra or upward dog. Exhale, downward facing dog. Inhale, reach the right leg up. Exhale, right foot between the hands. Find warrior one. Exhale, the plank. From plank, lower down. Inhale to cobra or upward dog. Exhale, downward dog. Inhale, the left leg high. Exhale, left foot between the hands. Inhale, warrior one. Sink down, reach up. Exhale, release. Step back into plank and lower down. Inhale to cobra or upward dog. Exhale, downward dog. Finding your breath here and downward dog. As you're ready on an empty walk or jump forward between the hands, inhale, half arch. Exhale, forward fold. Bend the knees, utkatasana, inhale. Exhale, press down. Hands at the heart. Last round together of Surya Namaskar B, variation. As you are ready, bend the knees, utkatasana, inhale, reach the arms up. Exhale, press down, forward fold, utkatasana. Inhale, half arch. Exhale, step back into plank or you might play with jumping back through chaturanga. Inhale to cobra or upward dog. Exhale, press back, downward facing dog. Rooting through the fingers. Inhale, reach the right leg high. Exhale, right foot between your hands. Inhale, warrior one. Exhale, release. Step back into plank. Lower down. Inhale, cobra or upward dog.

Exhale, downward dog. Inhale, the left leg high. Exhale, step forward between the hands. Inhale, rise up, warrior one. Exhale, release. Find your plank. Lower down in your own way. Inhale, cobra or upward dog. Head last. Exhale, press back, downward dog. Three breaths. As you're ready, walk or play with bending the knees on empty, hop forward between the hands. Inhale, half arch. Exhale, forward fold. Bend the knees. Utkatasana chair pose. Reach up towards the sun. Exhale, press down, release the arms. Taking a moment to pause with the hands of the heart. Noticing the sensation through the body. Noticing the quality of your breath. From here, cooling down with nine Surya Namaskar sea variations. Dropping into the hips for some lunges. As you're ready, inhale, circle the arms up. As you exhale, forward fold. Inhale, half arch, lengthen. As you exhale, plant the hands. Step your right foot back into a lunge. Let the right knee lower down to the earth. As you inhale, circle the arms up. As you exhale, release. Together we'll step back into plank. And then through plank, lower down, either onto the knees or through chaturanga. Coming onto the belly. Inhale, cobra or upward dog if you prefer. Exhale, tuck the toes. Press back, downward facing dog. Together we'll inhale the right leg high.

Exhale, float the right foot between the hands. And again, wiggle back through the ball of the foot. We'll find a lunge on this side. Sink down low. Inhale, rise up. Feel the heart lift. Exhale, release. Plant the hands. Lift the back leg. Together we'll step forward. Inhale, half arch. Exhale, Uttanasana. Soften the back of the knees. Inhale, reach the arms up to the sky. Exhale, release. Hands at the heart. On your inhale, circle the arms up. Exhale, dive in. Navel towards the spine. Inhale, half arch. Exhale, plant the hands. Step back with the left foot. Find the low lunge. Lower the knee. Inhale, reach the arms up. Exhale, release. Step back into plank and lower down. This time I'll move through locust. Inhale, lift the heart and the legs. Exhale, release. Tuck the toes, elbows into the ribs. And then press up. Press back, downward facing dog. Inhale, the left leg high. Exhale, float the left foot between the hands. Again, I like to wiggle back through the ball. The right foot, lower the right knee. Inhale, rise up. Exhale, release. Tuck the toes. Lift the back leg. Step the right foot forward. Inhale, half arch. Exhale, forward fold.

Soften the knees. Inhale, circle the arms up. Reaching. Beautiful. Exhale, release. Hands at the heart. On your inhale, circle the arms up. Exhale, forward fold. Inhale, half arch. Exhale, bend the knees. Step back with the right foot. Let the right knee lower down. Inhale, reach the arms up. Exhale, release. Step back into plank and lower down. Coming onto the belly. Inhale to cobra this time. Peel the heart up. Exhale, release. Tuck the toes. Press back downward facing dog or press up through plank downward dog. Inhale, the right leg high. Exhale, float the right foot between the hands. Lower the left knee. Inhale, circle the arms up. Exhale, release. Lift the back leg. Step forward. Inhale, half arch. Exhale, forward fold. Inhale, circle the arms up. Reach for the sun. Exhale, release the arms. Hands at the heart. On your inhale, circle the arms up. Exhale, forward fold. Inhale, half arch. Exhale, bend the knees. Step your left foot back. Lower the knee. Inhale, reach the arms up. Exhale, release. Step back into plank and lower down. This time I'll come in through a chaturanga and inhale to upward dog. Exhale, downward dog. Inhale, your left leg high. Exhale, bring the left foot between the hands. Wiggle back through the ball of the right foot if it's helpful. Let the right knee lower. Inhale, reach the arms up. Exhale, release. Come into your lunge and step the right foot forward. Inhale, half arch. Exhale, uttanasana. Inhale, circle the arms up. Exhale, release. Feeling the heat through the body, the sensation, the quality of your breath. As you are ready, inhale, circle the arms up. Exhale, dive in. Inhale, half arch. Exhale, step your right foot back. Left knee bends. Inhale, circle the arms up. Exhale, release. Finding plank and lowering down. This time all the way onto the belly. And inhale, cobra. Peeling the heart forward. Elbows into the ribs. Exhale, release. Tuck the toes. Press up into plank if you'd like.

Press back, downward facing dog. Inhale, the right leg high. Exhale, right foot between the hands. Wiggle on back and lower. On your inhale, circle the arms up. Exhale, release. Lift the back leg and step forward. Inhale, half arch. Exhale, forward fold. Inhale, circle the arms up. Exhale, release. Hands at the heart. As you're ready, inhale, reaching up. Exhale, navel towards the spine. Uttanasana. Inhale, half arch. Exhale, bend the knees. Step your left foot back. Right knee bends. Inhale, rise up. Exhale, release. Finding your plank and lowering all the way onto the belly. Inhale, the locust. Lift the heart, the legs. Reach the fingers towards the toes. Exhale, release. Elbows into the ribs. Tuck the toes. Press up into plank. Press back, downward facing dog. Inhale, the left leg high. Exhale, left foot between the hands. Wiggle back for the ball, the right foot, right knee lowers. Inhale, circle the arms up. Exhale, release. Lift through the back leg and step the right foot forward. Inhale, half arch. Exhale, forward fold. Inhale, circle the arms up. Reaching, feel the heat. Exhale, release. Hands at the heart. Inhale, circle the arms. Exhale, dive in. Inhale, half arch. Exhale, step the right foot back. Knee lowers. Inhale, lift the heart. Exhale, release. Step back into plank. This time I'll lower through a chaturanga. Inhale to cobra or upward dog. Exhale, downward dog. Inhale, the right leg high. Exhale, float the right foot between the hands. Wiggle on back for the ball, the left foot, lower down. Inhale, rise up. Exhale, release. Lift the back leg, step the left foot forward. Inhale, half arch. Exhale, uttanasana. Soften the knees. Inhale, circle the arms up. Exhale, release. Hands at the heart. Inhale, circle the arms up. Exhale, forward fold. Inhale, half arch. Exhale, step your left foot back. Right knee bends. Inhale, circle the arms up. Exhale, release. Find your plank. From your plank, lower down.

I'm gonna come onto my belly. Inhale, finding cobra. Tops of feet, elbows into the ribs, lifting the heart. Exhale, release. Tuck the toes. Press up into plank. Press back, downward facing dog. Inhale, the left leg high. Exhale, left foot between your hands. Wiggle back for the right foot. Right knee lowers. Inhale, rise up. Exhale, release. Come into your lunge and then step forward. Inhale, half arch. Exhale, forward fold. Soften the knees. Inhale, circle the arms up. Exhale, release. Hands at the heart. Just taking a moment to pause as we move through our last variation of Surya Namaskar Sea. Feeling the purification through the body. The cool cleansing sweat of your practice. Feeling your breath. As we move together on your inhale, circle the arms up. Exhale, forward fold. Inhale, half arch. Exhale, step your right foot back. Lower the knee. Inhale, rise up. Lift the heart. Reach. Exhale, release. Step back into your plank. Lower in your own variation. I'm going to come onto my belly. Reach my fingers towards the toes and inhale. Come up to locust. Inner thighs rotate up. Heart lifting. Exhale, release. Elbows in. Tuck the toes. Press up. Press back downward facing dog. Inhale, the right leg high. Exhale, foot between your hands. Wiggle on back with that back foot. Lower down. Inhale, rise on up. Exhale, release. Lift the back leg and step forward. Inhale, half arch. Exhale, forward fold. Inhale, circle your arms up. Reaching. Exhale, release the arms. The hands rest at the heart. Take a moment to notice how you feel. You might bring your awareness back to your intention. Beautiful. Making our way down to the earth. As you're ready, inhale, reach the arms up. Exhale, Uttanasana. Nice and easy. Bend the knees.

Inhale, half arch. And exhale, step back into downward facing dog. And take a few breaths here in downward dog. And then lower the knees. Take a moment to rest in child's pose. You might bring the knees wide, hips towards the heels. You might walk the arms out in front of you or rest the hands alongside. And gently drawing your awareness back. And as you're ready, pressing your palms into the earth, rolling up to Vajrasana for a moment, feeling the heart and the head. And then transitioning onto your back, hug your knees into your chest. Just cooling down with the knees into the chest, making our way into a spinal twist. So you might have a favorite variation, supine. I'm gonna wrap my left leg over my right leg, roll to my right side, and then lift the left arm up and let it open. You might simply stack the knees to the right or wrap the left leg over the right. Inhale, exhale, softening the belly, finding a comfortable position for the neck and the head. And resting in the space you've created during your practice. I feel spacious around the throat, soft in the face, relaxing the jaw. And then as you're ready, slowly unwind back to center. And then as you roll over to your left side, you might simply stack both knees or wrap your right leg over your left leg. And then as you roll onto your left side, stack the shoulders and the hips. And then let the right arm open, finding your spinal twist. Inhale, exhale, soften the belly. And then gradually as you're ready, inhale, come up to unwind. You might hug your knees into your chest. You might curl up one last time, forehead towards the knees. And then Shavasana, release the legs, release the arms, release the spine, and rest. Let the palms open. Relaxing any effort in the body or the breath. Relaxing any effort in the body or the breath.

Relaxing any effort in the body or the breath. Relaxing any effort in the body or the breath. Relaxing any effort in the body or the breath. Relaxing any effort in the body or the breath. You're welcome and encouraged to stay here as long as you'd like. You feel ready to transition slowly, inviting movement back into the body. And then eventually drawing the knees and keeping the gaze soft, rolling to your side. You might pause here for a moment on your side. And then gently pressing your hands into the earth to slowly come up towards the seat. Just take a few moments to sit together.

And closing our practice with the sound of Aum. Bring the hands together at the heart. Let's offer a clearing breath as you're ready. Breathe in. And exhale, release. Inhale. Aum. Namaste. Thank you for your practice and have a beautiful summer solstice. Namaste.