Space M Yoga 6 Tutorial

A learning experience

Here is a short tutorial about the salutation sequence in Space M Yoga Class® 6. In the video I explain the main movements and how they are connected. In the beginning it’s helpful to identify the individual exercises (check out the pictures down below) and from there you can continue to explore the transitional sections. In the end of the sequence you can add an extra part with a pivoting element.

Remember that this is my way of moving. You do you. Integrate blocks (or other props) to make it more accessible or challenging.

Video

Content

Here is the menu for the sun salutation;

1. Reach arms to ceiling

2. Forward fold

3. Step back lunge

4. Reach arms to ceiling

5. Forward fold

6. Step back to Down Dog

7. Roll forward

8. Kneeling and chest forward

9. 1/2 circle

10. Step back to Down Dog with leg lift

11. Pull leg forward and rise up to standing

12. Lowering down

13. Reach forward

14. Reach back

15. Hand to diagonal foot

16. Optional pivot section, loop x2 with 1/2 kneeling & 1/2 squat with side plank and

17. Shift sideways lateral squat

18. Shift forward and rise to standing

Repeat the sequence. Other leading leg.

Pictures

Lean forward, bodyweight towards the ball of the feet and reach arms overhead with external shoulder rotation.

Initiate the flexion of the spine and then add hip flexion. Bend your knees and press the front of the torso towards the legs. 

High lunge with internal rotation. Turn both legs towards the midline. 

Unravel the spine. Delay the movement from the upper spine. 

Lean forward with shoulder internal rotation and spine flexion. Maintain the elevated back heel (to create more space for the front leg). 

Slide the front leg to catch up with the back leg in Down Dog.

Unravel the spine from the lower to upper spine. Arrive in Plank Pose.

Arrive with the hands on the ground in internal rotation. Pull the elbow sideways and arch the spine. 

Circle the hand forward and towards the back foot. Allow the entire torso to collaborate. 

3-legged dog with leg pull forward.

Rise to a standing position. Single leg stance. 

Connect the hands behind the back thigh and press hands as you lift the other leg in hip extension. 

Reach the arm forward. 

Search for the back foot. Press away from the front heel. 

Circle the hand towards the back foot. 

Pivot 90 degrees and arrive in ½ kneeling and ½ squat. Pivot from the ball of the heel! Turn the knee with you. 

A kneeling side plank with floating top leg. 

Face sideways and shift into a lateral squat. Interlace hands and press away from the rounded spine. 

Lean forward, press knee over the foot and extend the spine. 

Never stop exploring your movement

I wish you all the best with your practice and a warm welcome to join upcoming SPACE M YOGA classes, workshops or teacher trainings.

Don’t hesitate to contact me if you have any questions!

//Magnus Ringberg