MASTER

T HE BASICS

with Brett Larkin

R E M EMB E R
It’s all about the

B R E AT H
Breathe in and out
through the nose

Make your inhale and

exhale equal in length
Child’s Pose (Balasana)
• Knees touching or as wide as the mat (based on your comfort)
• Fold upper body over your thighs

MODIFICATIONS:
• Place a bolster, pillow or couch cushion between the seat and
the heels
• Place a bolster, pillow or couch cushion between your torso and
floor
• Place a book or block under the forehead
• Place a book or block between the heels, under your seat
• Pad your knees with a blanket

Table Pose (Bharmanasana)

• Shoulders over wrists
• Hips over knees, ankles and toes behind knees
• Hug the belly up and in so the low back does not arch
• Spine parallel to the ceiling (straight line from tailbone to crown
of head)
• Spread the fingers as far apart as possible

Cow (Bitilasana)
• Curl the toes under
• Arch in the upper back while keeping the navel pulled in - core
remains engaged
• Gaze at the horizon, don’t look up toward the ceiling, arch, or
strain the neck
• Collarbones and shoulders move back in space
• Heart moves forward
Cat (Marjaryasana)
• Draw navel up toward the ceiling
• Round the whole spine toward the ceiling, chin into chest
• Try to see your belly button
• Press firmly into the palms, shins and tops of the feet

Downward Facing Dog

(Adho Mukha Svanasana)
• Come into Table Pose first
• Palms a little greater than shoulder distance apart
• Spread the fingers wide, press into the index finger knuckle and
thumb
• Curl the toes under and press your chest toward your thighbones
• Keeping your knees deeply bent, heels off the ground
• Send your sits-bones toward where the back wall meets the
ceiling
• Don’t worry about straightening the legs for now
• Prioritize length in the spine and strength in the upper body
• Head can relax or you can take the biceps inline with your ears

Low Lunge Twist / Easy Twist

(Parivrtta Anjaneyasana)
• From Low Lunge on the Right
• Place the left hand on the ground about six inches from the right
foot
• Curl the left toes under, and straighten the back left leg
• Take your right hand to your right hip and then up to the sky
• Turn your torso toward the right
• Squeeze your inner thighs toward one another, try to keep the
hips level
BEGINNER’S SURYA NAMASKAR -
SALUTE TO THE SUN

Standing Mountain Pose

(Tadasana)
• Stand with the feet parallel, hips-width apart
• Engage your core, pull your navel in
• Lengthen your tailbone down

Extended Standing Pose

(Urdhva Hastasana)
• Find Tadasana
• Lift the arms up, keep the shoulders relaxed best you can (It’s ok
if to lift the arms you need to take them slightly in front of you or
if you can only lift then to 45-degrees)
• Gaze can lift slightly, but don’t strain or crane the neck

Forward Fold (Uttanasana)

• Fold over your legs, feet hips-width apart
• Bend the knees deeply
• Allow the head to hang
 Halfway Lift
(Ardha Uttanasana)
• Engage your core
• Lift halfway up while drawing your shoulders down your back
• Lengthen the spine
• Keep the back on the neck long, chin dips slightly toward the
chest, gaze at the floor

Table Top Pose

(Bharmanasana)
• Step back to all fours

Take Child’s Pose or Downward-Facing Dog before stepping back to the top of the mat in a forward fold

If you progress in this series, we’ll learn the full version of Surya Namaskar as you build strength and
familiarize yourself with the poses! See you on the mat!