8 years ago
Yoga and You
Ashtanga Yoga: Surya Namaskara B (Sun Salutation B)
8 years ago | Yoga and You
DESCRIPTION
Surya Namaskar, the Sun Salutation, is a series of 12 postures performed in a single, graceful flow. Surya Namaskar is the most basic sun salutation. In the Ashtanga primary series, each practice starts with 5 rounds of Surya Namaskar. Energize your body as you stretch and strengthen all of its major muscle groups in sun salutations or Surya Namaskar. Today Rohini Manohar from Chennai Yoga Studio shows us Ashtanga Yoga: Surya Namaskara B (Sun Salutation B).
How to:
1. Start by standing straight on your yoga mat, your spine erect and your shoulders rolled back.
2. Bring your palms together to your heart center (Prayer position).
3. Now, slowly lift both your hands up, your biceps close to your ears.
4. Breathe through your chest and slowly bend your knees, coming into Utkatasana.
5. Slowly fold forwards and straighten your knees. Drop your head down and place your palms flat on the mat. Shift your weight forwards and lean in to touch the ground.
6. Now, as you inhale, place your hands on the thigh and slowly lift yourself halfway up, rolling your shoulders back.
7. As you exhale, place your palms down and step both your legs back, coming into a high plank.
8. Do not shift all your weight forward. Make sure your shoulders and wrists are perfectly aligned.
9. Slowly place your knees down on the floor and then lower yourself towards the ground. Glide forward, lifting your chest up and come into the Bhujangasana.
10. Keep your belly tucked in and do not collapse your spine. Keep your thighs lifted off the ground.
11. Now, slowly lift yourself up and come into a mountain pose, your tailbone shooting up.
12. Drop your head down and place your feet flat on the ground.
13. Now, slowly bring your right leg off the ground and lift it all the way up while slightly twisting your body.
14. Now, slowly bring your leg back down and bending it at the knee, bring it forward. Do not place the foot on the ground.
15. Now, place your foot down on the outside of your right wrist.
16. Slowly, shift your left foot so it faces outwards and lift your upper body up.
17. Lift both your hands up, coming into Virabhadrasana 1. Do not let your knee collapse inwards and engage your thigh muscles.
18. Now, slowly fold forwards again and place your palms down on the mat on the outside of your feet.
19. Take your right leg back and come back into the plank pose.
20. Slowly place your knees down on the flower and then lower yourself towards the ground. Glide forward, lifting your chest up and come into the Bhujangasana.
21. Keep your belly tucked in and do not collapse your spine. Keep your thighs lifted off the ground.
22. Now, slowly lift yourself up and come into a mountain pose, your tailbone shooting up.
23. Drop your head down and place your feet flat on the ground.
24. Now, lift your left leg all the way up.
25. Now, slowly bring your leg back down and bending it at the knee, bring it forward. Place the foot down on the outside of your left palm.
26. Slowly, shift your right foot so it faces outwards and lift your upper body up.
27. Lift both your hands up, coming into Virabhadrasana 1. Do not let your knee collapse inwards and engage your thigh muscles.
28. Now, slowly fold forwards again and place your palms down on the mat on the outside of your feet.
29. Take your right leg back and come back into the plank pose.
30. Shift forward and lower yourself to the ground. Glide forward, coming into Bhujangasana.
31. Now, slowly lift yourself up and come into a mountain pose, your tailbone shooting up.
Now, slowly walk forward without lifting yourself up.
32. Now, as you inhale, place your hands on the thigh and slowly lift yourself halfway up, rolling your shoulders back.
33. As you exhale, place your palms down. Gently unfold while keeping your knees bent and lift both your arms up, coming back into Utkatasana.
Watch more: http://21frames.in/yogaandyou Follow us on Face
How to:
1. Start by standing straight on your yoga mat, your spine erect and your shoulders rolled back.
2. Bring your palms together to your heart center (Prayer position).
3. Now, slowly lift both your hands up, your biceps close to your ears.
4. Breathe through your chest and slowly bend your knees, coming into Utkatasana.
5. Slowly fold forwards and straighten your knees. Drop your head down and place your palms flat on the mat. Shift your weight forwards and lean in to touch the ground.
6. Now, as you inhale, place your hands on the thigh and slowly lift yourself halfway up, rolling your shoulders back.
7. As you exhale, place your palms down and step both your legs back, coming into a high plank.
8. Do not shift all your weight forward. Make sure your shoulders and wrists are perfectly aligned.
9. Slowly place your knees down on the floor and then lower yourself towards the ground. Glide forward, lifting your chest up and come into the Bhujangasana.
10. Keep your belly tucked in and do not collapse your spine. Keep your thighs lifted off the ground.
11. Now, slowly lift yourself up and come into a mountain pose, your tailbone shooting up.
12. Drop your head down and place your feet flat on the ground.
13. Now, slowly bring your right leg off the ground and lift it all the way up while slightly twisting your body.
14. Now, slowly bring your leg back down and bending it at the knee, bring it forward. Do not place the foot on the ground.
15. Now, place your foot down on the outside of your right wrist.
16. Slowly, shift your left foot so it faces outwards and lift your upper body up.
17. Lift both your hands up, coming into Virabhadrasana 1. Do not let your knee collapse inwards and engage your thigh muscles.
18. Now, slowly fold forwards again and place your palms down on the mat on the outside of your feet.
19. Take your right leg back and come back into the plank pose.
20. Slowly place your knees down on the flower and then lower yourself towards the ground. Glide forward, lifting your chest up and come into the Bhujangasana.
21. Keep your belly tucked in and do not collapse your spine. Keep your thighs lifted off the ground.
22. Now, slowly lift yourself up and come into a mountain pose, your tailbone shooting up.
23. Drop your head down and place your feet flat on the ground.
24. Now, lift your left leg all the way up.
25. Now, slowly bring your leg back down and bending it at the knee, bring it forward. Place the foot down on the outside of your left palm.
26. Slowly, shift your right foot so it faces outwards and lift your upper body up.
27. Lift both your hands up, coming into Virabhadrasana 1. Do not let your knee collapse inwards and engage your thigh muscles.
28. Now, slowly fold forwards again and place your palms down on the mat on the outside of your feet.
29. Take your right leg back and come back into the plank pose.
30. Shift forward and lower yourself to the ground. Glide forward, coming into Bhujangasana.
31. Now, slowly lift yourself up and come into a mountain pose, your tailbone shooting up.
Now, slowly walk forward without lifting yourself up.
32. Now, as you inhale, place your hands on the thigh and slowly lift yourself halfway up, rolling your shoulders back.
33. As you exhale, place your palms down. Gently unfold while keeping your knees bent and lift both your arms up, coming back into Utkatasana.
Watch more: http://21frames.in/yogaandyou Follow us on Face