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PRONUNCIATION: steps to perform the Sun Salutation

Listen and repeat

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You have now finished watching the Sun Salutation video. Now, try the following activity.

  1. Listen to the whole recording.
  2. Then listen again and repeat each sentence.
  3. Pause the recording as many times as you need.


ONE SIDE:

  1. Stand up and distribute your weight over both feet. Slowly, breathe in from your nose and exhale from your mouth three times.
  2. Next, breathe in and stretch your arms overhead as high as possible.
  3. As you exhale, bend over and try to touch the floor.
  4. Breathe in and move your right foot back into lunge.
  5. Exhale and move your left foot back into plank position.
  6. Breathe in as you bend your elbows and lay down touching the floor with your chin. Exhale.
  7. Breathe in and stretch your arms as you extend your torso.
  8. Exhale as you lift your hips and stretch your legs. Walk forwards until your heels touch the floor.
  9. Breathe in and move your right leg back into lunge.
  10. Exhale as you join your feet and stretch your knees trying to touch the floor.
  11. Breathe in as you stand up and lift your arms over your head.
  12. Exhale and go to the first position.

NOW WE ARE GOING TO WORK THE OTHER SIDE:

  1. Stand up and distribute your weight over both feet. Slowly, breathe in from your nose and exhale from your mouth three times.
  2. Next, breathe in and stretch your arms overhead as high as possible.
  3. As you exhale, bend over and try to touch the floor.
  4. Breathe in and move your left foot back into lunge.
  5. Exhale and move your right foot back into plank position.
  6. Breathe in as you bend your elbows and lay down touching the floor with your chin. Exhale.
  7. Breathe in and stretch your arms as you extend your torso. Look straight ahead.
  8. Exhale as you lift your hips and stretch your legs. Walk forwards until your heels touch the floor.
  9. Breathe in and move your right leg back into lunge.
  10. Exhale as you join your feet and stretch your knees trying to touch the floor.
  11. Breathe in as you stand up and lift your arms over your head.
  12. Exhale and go to the first position.