Surya Namaskara

Practice

Surya namaskara B

Begin in Samasthiti, equal standing

1. Inhale, bend knees, lift arms, palms together over head, gaze at thumbs.

2. Exhale, straighten legs to a forward bend, Uttanasana, gaze at nose.

3. Inhale, head up, lengthen spine, gaze at third eye.

4. Exhale, jump back to Chaturanga Dandasana.

5. Inhale, lift chest, head back to Urdhva Mukha Svanasana, upward facing dog, gaze at sky.

6. Exhale, lift hips to downward facing dog, Adho Mukha Svanasana, gaze toward navel.

7. Inhale, right foot forward, left heel turned inward. Virabhadrasana, lift arms, palms together. Right knee bent, left leg straight with back foot pressed into floor. Gaze at thumbs.

8. Exhale, back to Chaturanga Dandasana.

9. Inhale, upward facing dog, Urdhva Mukha Svanasana

10. Exhale back to downward dog.

11. Inhale, left foot forward, right foot turned in at an angle, Virabhadrasana; lift arms above head, gaze to thumbs, left knee bent.

12. Exhale back to Chaturanga.

13. Inhale, upward dog.

14. Exhale, downward dog, hold for 5 breaths, gaze toward navel.

15. Jump feet up between hands, inhale head up, gaze between eyebrows.

16. Exhale, bend forward crown of head towards floor, look to nose, Uttanasana.

17. Inhale, knees bent as you come up to Utkatasana.

18. Exhale, straighten legs, arms to side, Samasthiti.

Comments

Post a Comment

Popular posts from this blog

Asanas

Image
Asana is not a particular posture, but a state. Within the word asana itself are the connotations of strength and firmness, as well as the connotations of pleasantness and comfort. This is the balance we are trying to achieve, strength and flexibility, not only in the physical postures, but also in our mental state. Take The Ambition Out Of It Everybody is unique and their progression in yoga is going to look differently than the person next to them. It is important to allow the asanas to arise out of an internal place rather than some externally imposed idea of what the posture should look like. As long as you are working at your peak, combining breath, bandhas, and movement, and you are gaining that internal sense of stretching and strengthening, you are exactly where you needto be. In the beginning, the physical aspects of the postures will affect you the most. In time, and as you progress, you will become more aware of the flow of prana, life force, moving through your
Read more

The Primary Series : Standing Asanas

Image
XII VIRABHADRASANA A-B • WARRIOR Vira=hero A From downward dog, Adho Mukha Svanasana 1. Inhale, step right foot forward between hands, bend right knee to 90 degrees, square the hips, press back heel and outside of foot into floor, as you lift arms up over head, palms together, gaze upward and really emphasize mula bandha. Drishti: thumbs. Hold for 5-8 breaths. 2. Inhale, straighten right leg, come up and turn around to other side, bend left knee, arms up over head. Virabhdrasana A, left side 5-8 breaths. B 9. Inhale, keep the trunk straight, a feeling of being pulled from four directions, revolve hips open to right, arms out to sides looking over middle finger of left hand. Bend left knee, tuck pelvis, lift chest. Press back heel and outside of back foot into floor. Drishti: tip of middle finger. Hold for 5-8 breaths. 10. Inhale, come up, straighten legs, revolve around to other side, bend right knee over right ankle, Virabhadrasana B, right sid
Read more

The Primary Series : Sitting Postures

Image
XIV PA SCHIMOTTANASANA A-C • INTENSE WEST STRETCH OR SITTING FORWARD BEND Paschima=west Uttana=intense stretch A 1. Inhale, arms up, look up to thumbs. 2. Exhale, bend forward, hold onto big toes with middle and index fingers. 3. Inhale, head up, straighten spine, lift chest and look toward 3rd eye. 4. Exhale, bend forward, pulling elbows out to sides to help bring chest to thighs, then nose to knees. (In A, B, and C pull shoulder blades back down the spine as the arms stretch forward to create oppositional pull.) Drishti: nose. Hold for 5-8 breaths. Modified posture: hands to ankles or shins, look up, spine straight. B 1. Inhale, head up, look up between eyebrows, lengthen spine, this time hold around sides of feet. 2. Exhale, bend forward, go a little deeper into the posture and bring chin to knees, elbows should be above the ground out to the side, not touching the floor, feet flexed. Drishti: nose. Hold for 5-8 breaths.. C 1. Inhale, head up,
Read more