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ardha chaturanga dandasana
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With inhalations, name the steps of surya namaskara A:
- (Begin in tadasana.)
- Inhale, utthita hastasana.
- Exhale, uttanasana.
- Inhale, ardha uttanasana.
- Exhale, chaturanga dandasana.
- Inhale, urdhva mukha svanasana.
- Exhale, adho mukha svanasana.
- Inhale, ardha uttanasana.
- Exhale, uttanasana.
- Inhale, utthita hastasana.
- (Exhale, tadasana.)
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With inhalations, name the steps of surya namaskara B:
- (Begin in tadasana.)
- Inhale, utkatasana.
- Exhale, uttanasana.
- Inhale, ardha uttanasana.
- Exhale, chaturanga dandasana.
- Inhale, urdhva mukha svanasana.
- Exhale, adho mukha svanasana.
- Inhale, virabhadrasana 1 (right side).
- Exhale, chaturanga dandasana.
- Inhale, urdhva mukha svanasana.
- Exhale, adho mukha svanasana.
- Inhale, virabhadrasana 1 (left side).
- Exhale, chaturanga dandasana.
- Inhale, urdhva mukha svanasana.
- Exhale, adho mukha svanasana. (5 breaths)
- Inhale, ardha uttanasana.
- Exhale, uttanasana.
- Inhale, utkatasana.
- (Exhale, tadasana.)
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What is a simple action in tadasana?
- Press down firmly through all four corners of your feet.
- Elongate your spine.
- Lift your head toward the ceiling.
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What is a simple action in uttanasana?
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What is a simple action in ardha uttanasana?
Flatten your back.
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What is a simple action in chaturanga dandasana?
- Press firmly against the floor with your hands.
- Straighten your legs.
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What is a simple action in urdhva mukha svanasana?
- Look straight ahead.
- Press firmly and evenly through your hands.
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What is a simple action in adho mukha svanasana?
- Lift your hips.
- Press firmly and evenly through your hands.
- Relax your head.
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