|
The Crooked 8 limb Sage Sun SalutationThis Sun Salutation is named after an ancient Indian sage called Astavakra who was aid to a legendary king called Jananka. Legend says that the sage was cursed by his father while in the womb of his mother for laughing when his father wrongly recited some verses of ancient scripture called the Vedas. When he was born he was crooked in eight places. His curse was lifted when he avenged his father in a philosophical debate against a court scholar called Vandi. This posture is actually one of the easier arm balances in yoga although it doe look rather intimidating. Having the legs hooked over one arm loosens the load on the arms making it a little easier to hold.
Flexible hamstrings make this pose easier but you can keep the legs bent. |
Yoga Video Clips and MP3sTake your format pick below as one may work better than another
for you. Enjoy! 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. There is also a nice transition through a pose called Koundinyasana. Its not as hard as it looks and the tips for this transition are below. |
|
Sun Salutation main |
|
Instructions
Stand in Tadasana.
Inhale into a backbend.
Inhale and step the right leg back.
Exhale Hope the right leg forward a little and also outward a little so that there is extra width in the legs. This causes a more horizontal hip alignment. It is also more balanced in the lower 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 into Downward Dog pose
,
Adho Mukha Svanasana. |
Tadasana
or Chaturanga Dandasana
Adho Mukha Svanasana Eka Pada Adho Muka Svanasana Trikonasana Virabhadrasana1 Uttanasana Tadasana |
Vinyasa Yoga
|
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 |
|