Twisted Hip balance Flow Sun Salute

This Salute to the Sun involves 2 spinal twists after the step forward. Then after unwinding the flow moves into hip openers. First opening in Crescent Moon a deep low lunge then taking the knee down in a flowing Pigeon vinyasa.

The leg that has been stretched is then raised up and back in Downward Dog toning the hip muscles.

Half Moon is then entered but the opposite hip is toned and then stretched in a balancing Half Lotus Chair Pose.

Yoga Video Clips

Take your format pick below as one may work better than another for you. Enjoy!
Windows Media Player
QuickTime Player

Warning! We kept the quality 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. Recommended Player VCL!

Tip! Make these clips full screen on your player. Every software has that option.

Instructions

Stand in Tadasana.

Place the 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.

(Tip! The backbend shown is quite deep. It is healthier to enter a gentle backbend.)

Exhale into a forward bend.

Inhale and step the right leg back.

Exhale twist placing the right elbow over the left knee.

Inhale at least once before your transition.

Exhale twist into Reverse Triangle by straightening the left leg and placing the right arm down left arm up.

Tip! If your hamstrings are

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

Salutation Pose

asana utanasana
Uttanasana

Lunge Pose

Adho Mukha Dandasana

Astangasana
or

Chaturanga Dandasana

Bhujangasana

Salabhasana

Bhujangasana

Adho Mukha Svanasana

Eka Pada Adho Muka Svanasana

Trikonasana

Parsvakonasana

Parivrtta Trikonasana

Parivrtta Ardha Chandrasana

Uttanasana

Utkatasana

Tadasana

Yoga Breathing Techniques

Perform 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

map - designed by Spiritual Web Design - contact