Inhale as you sweep your arms out to the side and overhead. Rest your thumbs on your sternum and take several breaths. Press your palms together in prayer position. Always work within your own range of limits and abilities. If you're having trouble breathing, slow down and be gentler with your movements. Breathing through your nose also helps to calm your mind, making your practice meditative. Make sure you're breathing through your nose when you practice this helps warm the air entering your body. The sequence presented below is often referred to as Sun Salutation C ( Surya Namaskara C). Sun Salutations vary between traditions, but include many of the same basic components. The poses included in a Sun Salutation make up a "vinyasa," which is the sequence of movements used between poses in Ashtanga, Vinyasa, and Power Yoga. Each movement is coordinated with your breath: Inhale as you extend, and exhale as you bend. They are often used as warm-up sequences for a yoga practice. I mention it now to save you from wasting ink and paper.The Sun Salutation, or Surya Namaskara (SOOR-yuh nah-muh-SKAR-uh), is a sequence of yoga poses performed in a particular order to build heat in the body. This is a known iPad bug without a good workaround. If this happens, you need to print from another location (laptop or desktop computer) or email the PDF to a local office supply store (Staples, OfficeMax, Office Depot) for printing. Printing Note: If you attempt to print our PDFs from an iPad, you may encounter an iPad bug that prints the pages without the images. You can make a copy of this PDF and save it somewhere that makes sense on your computer by clicking File > Save. Note: Some web browsers will load the PDF directly into the browser. On the PC, look under My Computer or search the title of the file on your computer for where it could be hiding. On the Mac, click on the Finder icon in your dock and click on Downloads to see what you've downloaded recently. You can download it here.Ĭan't find your file? Most downloaded files automatically go to the Downloads folder on both Mac and PC. Adobe Reader is the most common one and it's free. If your particular desktop, laptop, or mobile device does not have a PDF reader of some sort on it, you'll need one to view the items. Another solution available on some mobile devices is to long hold the zipped file icon and then click, "Extract." On iOS 11 and higher, you can click "Preview Contents" to view the items inside the ZIP file and then save them individually to your device.Īll files are sent using PDF format. Virtually all computers these days have pre-installed Adobe Reader software on them. If this is not an option, you may need to get a free app to unzip it BEFORE you attempt to download it. This will allow you to unzip the folder to access it. On a mobile device (phone or tablet): If you have an iPhone or iPad, upgrade to iOS 11 or higher if possible. If you have issues with downloading, make sure you have a strong Internet connection and/or try using a different browser. Alternatively, you can check your order email on your mobile device and re-download it from my store. If you need to get the files onto your mobile device, add the file to iCloud or Dropbox, or simply email it to yourself. This will create a new file on your computer in which you can open. On a desktop or laptop: Save the ZIP file to your computer, right-click and select, "Extract All" (Windows) or double-click (Mac). ZIP Files: Some of our products are sent using a compressed ZIP file. The exception is for iOS devices running iOS version 11 and higher (so you may want to upgrade before downloading). Important: Most mobile devices such as phones and iPads, do not allow for downloading through a link. Not sure how to download? Below are some common download instructions: All of the products in this shop are digital downloads only.ĭue to technology being very different from one another, we are unable to provide any technical help at this time.
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