9 years ago
Yoga and You
Vinyasa Yoga - Advanced Surya Namaskar with Virabhadrasana
9 years ago | Yoga and You
DESCRIPTION
Ashtanga Vinyasa Yoga, also known as Ashtanga Yoga, is a style of yoga founded and popularized by K. Pattabhi Jois, and which is often promoted as a modern-day form of classical Indian yoga. Ashtanga Vinyasa Yoga is named after the eight limbs of yoga mentioned in the Yoga Sutras of Patanjali. Today in 'Yoga and You' we will see Advanced Surya Namaskar with Virabhadrasana in Vinyasa flow.
How to:
1. Start by standing in the prayer position.
2. Inhale and raise your arms up without bending your elbows.
3. Exhale, bend forward and hold your breath for a moment.
4. Place both your palms on the ground and take your right leg back.
5. Inhale and slowly raise your upper body up, raising your arms and joining them at the palms. (Virabhadrasana)
6. As you exhale, straighten your knee and bring your arms to the front.
7. Slowly, move forward, bending your left knee and open up your chest by stretching your arms backwards.
8. Twist your upper body to the left, bringing your left hand back and your right hand towards the left side of your hip.
9. As you inhale, untwist and raise your arms back up while straightening your knee again.
10. Exhale and bend forward, placing both your palms on the ground on either side of your foot.
11. Now, take our left leg back and shoot your tailbone up.
12. Slowly, move forward and lower yourself to the ground.
13. As you exhale, lower yourself completely and rest your arms on your side, fingers pointing towards your legs. Place your forehead on the ground.
14. Inhale and bring your arms in front of you, joining them at the palms.
15. Exhale and bring the arms back down.
16. Bring your hands back to your sides and place your palms beside your chest.
17. Tucking your toes and pushing your palms into the ground, slowly lift yourself off the ground.
18. Now, Lift the hips and the tailbone up, chest downwards in an 'inverted V' posture again.
19. Bring the right foot forward in between the two hands, left knee down to the floor, press the hips down and look up.
20. Again, raise your upper body up and lift your arms upwards, joining them at the palms.
21. Bring your upper body and hands back down and bring the left foot forward. Keep the palms on the floor.
22. Lift yourself up to a standing posture, raising your arms up.
23. Exhale and bring your arms back down, coming into the prayer position.
24. Finally, relax.
Why to:
1. It improves the blood circulation of all the important organs of the body.
2. Improves the functioning of the heart and lungs.
3. Strengthens the muscles of the arms and waist.
4. Makes the spine and waist more flexible.
5. Helps in reducing the fat around the abdomen and thus reduces weight.
6. Improves digestion.
7. Improves concentration power.
8. It is said that the person who does SuryaNamaskar is untouched by poverty for his thousand lifetimes.
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How to:
1. Start by standing in the prayer position.
2. Inhale and raise your arms up without bending your elbows.
3. Exhale, bend forward and hold your breath for a moment.
4. Place both your palms on the ground and take your right leg back.
5. Inhale and slowly raise your upper body up, raising your arms and joining them at the palms. (Virabhadrasana)
6. As you exhale, straighten your knee and bring your arms to the front.
7. Slowly, move forward, bending your left knee and open up your chest by stretching your arms backwards.
8. Twist your upper body to the left, bringing your left hand back and your right hand towards the left side of your hip.
9. As you inhale, untwist and raise your arms back up while straightening your knee again.
10. Exhale and bend forward, placing both your palms on the ground on either side of your foot.
11. Now, take our left leg back and shoot your tailbone up.
12. Slowly, move forward and lower yourself to the ground.
13. As you exhale, lower yourself completely and rest your arms on your side, fingers pointing towards your legs. Place your forehead on the ground.
14. Inhale and bring your arms in front of you, joining them at the palms.
15. Exhale and bring the arms back down.
16. Bring your hands back to your sides and place your palms beside your chest.
17. Tucking your toes and pushing your palms into the ground, slowly lift yourself off the ground.
18. Now, Lift the hips and the tailbone up, chest downwards in an 'inverted V' posture again.
19. Bring the right foot forward in between the two hands, left knee down to the floor, press the hips down and look up.
20. Again, raise your upper body up and lift your arms upwards, joining them at the palms.
21. Bring your upper body and hands back down and bring the left foot forward. Keep the palms on the floor.
22. Lift yourself up to a standing posture, raising your arms up.
23. Exhale and bring your arms back down, coming into the prayer position.
24. Finally, relax.
Why to:
1. It improves the blood circulation of all the important organs of the body.
2. Improves the functioning of the heart and lungs.
3. Strengthens the muscles of the arms and waist.
4. Makes the spine and waist more flexible.
5. Helps in reducing the fat around the abdomen and thus reduces weight.
6. Improves digestion.
7. Improves concentration power.
8. It is said that the person who does SuryaNamaskar is untouched by poverty for his thousand lifetimes.
Watch more: http://21frames.in/yogaandyou Follow us on Facebook: http://facebook.com/VentunoYoga Subscribe us on YouTube: http://youtube.com/user/VentunoYoga Follow us on Instagram: http://instagram.com/ventunoyoga Follow us on Twitter: http://twitter.com/VentunoYoga A Ventuno Production http://www.ventunotech.com