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sun salutation -
vinyasa Yoga -
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Basic Wave Flow Sun SaluteThis kind of Sun Salutation follows a basic flow up and down through the
poses. They seem to flow in a wave like motion and when performed in a
continuous flow this is easy to feel. If the hamstrings have opened up this can be enjoyable. If however this flow is done before the muscles have loosened or warmed up the hamstrings may feel a little tender. When performed a number of times they loosen.
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Yoga Video ClipsTake your format pick below as one may work better than another
for you. Enjoy! Warning! We kept the qaulity good so the files are large. They may take a wee while to download. It is best to save them to your computer first then run them from there. Right click then Save as and put them in a folder. Tip! Make these clips full screen on your player.
Every software has that option. |
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Sun Salutation |
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Instructions
Stand in Tadasana. Place teh palm together. It feels more sacred and that is what this art ia about. (Tip! Feel a straight line from the heels to the top of the head and even beyond.)
Inhale into a backbend.
Inhale and step the right leg back. Exhale into Downward Dog. Inhale forward into plank pose. Exhale into Eight Limb Pose. Inhale into Cobra pose. Exhale into Locust pose. Inhale into Cobra. This time look up. Exhale back to Downward Dog Pose Inhale release out of Downward Dog then flow back inhaling to One Leg Downward Dog. Inhale step the left leg forward. Exhale turn the right leg sideways and stretch the arms up. Inhale and raise the arms up. Exhale into Tadasana with the hands in prayer position. Perform the same sequence on the opposite leg. If you like you can vary the headstand sequence each time or simple perform the same one. |
 Tadasana
 Adho Mukha Svanasana  Adho Mukha Dandasana
 Bhujangasana Adho Mukha Svanasana Bhujangasana  Eka Pada Adho Muka Svanasana
 Anjaneyasana  Parsvottanasana  Misc  Uttanasana  Utkatasana Tadasana |
Yoga Breathing TechniquesPerform Ujjayi Pranayama. Stage 3 Inhale and restrict the air flow to make the sound "sssss". Keep the sound constant and smooth. Exhale make a sound with the mouth closed that sounds like "hhhhha". Don't hold the breath yet just warm up and work on smooth sound when inhaling and exhaling. Work on the changes in breath becoming smoother and longer also. This occurs when the breath crosses from inhalations to exhalations and exhalations to inhalations. Download the Ujjayi Pranayama mp3 Do this for at least 5 minutes. Then progress towards holding after the inhalation and then the exhalation as well. Inhale restrict the air flow to make the sound "sssss". Keep the sound constant and smooth. Pause at the top of the breath (antara kumbhaka). Exhale and make the sound "hhhha" keeping the sound constant and smooth. Pause at the bottom of the breath (bahya kumbhaka). Ujjayi Pranayama mp3 Then perform Surya Bhedana pranayama. This is a type of breath that occurs through the Sun channel in the body, Surya meaning Sun. Stage 2 - Surya Bhedana nostril. (Puraka) Hold after inhalation. The first few times hold for a few seconds. Gradually increase the duration of the time after inhalation. (Antara Kumbhaka) Exhale out through the left nostril. Allow the exhalation to be longer than the inhalation. Surya Bhedana mp3 Do this breath as for as long as it takes to feel open through the energy flow that the breath takes. Look for blockages and remove them as you perform this pranayama. They can be opened by creating more space or by thinking the flow open with the conscious mind but first the flow of air and energy must be understood by continual observation and practice.  by Mark Giubarelli |
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