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sun salutation -
vinyasa Yoga -
yoga postures 
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Basic Sun SalutationThis Sun Salutation shows a very nice basic flow. It is very healthy for the spine and can be performed by all levels. Yoga postures can be added after performing it a number of times and are shown at the bottom of the page. Yoga postures are usually introduced when a leg is stepped forward. That is after the Cobra pose has been performed.
This Sun Salutation shows a really good way to flow into backbends without even doing Upward Facing Dog, a deep backbend that can be hard on the wrists and a little unsafe on the lower back when
entered with too much haste. It is best to wait until the spine is open a little before
entering deep yoga postures. Three movements are performed in sequence to softly tone and open the back. |
Video ClipsTake your format pick below as one may work better than another
for you. Enjoy! Do you have an mp3 player. Perhaps you would like to listen to the Sun Salutation as you practice. Click here for the Sun Salutation mp3 you can also download it by getting your options up. Right click PC or apple key and click for Mac then select download. |
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 Surya Namaskara |
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Begin in Tadasana with the hands placed together in prayer position. Raise a feeling of energy up the spine and up through the top of the head.
Tilt lightly forward with the pelvis. As you warm up increase the back bend but in the beginning it best to bend the spine lightly.
Beginners!
Exhale back to Downward Dog. Inhale into Plank pose. Beginners! Bring the knees down soon if the arms are weak or if the wrists or shoulders are injured and this exercise feels it may worsen your problem. safety Tip!
This posture moves blood to the neck. Good for the thyroid.
Beginners! If your spine is injured or very inflexible do yourself a favor. Come up to the point of mild resistance which may be a quarter as much as shown in the picture.
Exhale into Locust pose. Beginners! It is often quite hard to raise the legs for many of us. If you cannot raise then at the same time try raising one. Just a little is very effective then switch before continuing. This is very healthy for your lower back. Too much is not good. Inhale into Cobra look up and back. Beginners! Injured people and beginners please perform lightly. Those of you with neck injuries this may be good for you.
Exhale back to Downward Dog.
Exhale and step the back leg forward into a forward bend. Just enter a mild boundary.
Inhale stretch the arms up.
Exhale into Tadasana
Inhale stretch the arms up.
Inhale into a standing forward bend.
Inhale step the left leg back. Beginners! Try inhaling after the leg is halfway back. This way a deeper breath is obtained and we can dwell in the posture for a moment before the next pose.
Try to lengthen the arm and also create space in the shoulders.
Exhale take the knees and chest Down.
Inhale up to Cobra Pose. Once again inhale half way up. It will allow a deeper breath and you can hold the pose for longer. In time learn to breathe slightly in the beginning of the motion.
Exhale down into Locust Pose.
Inhale into a Deep open legged Cobra. This is a nice way to stretch every part of the spine and is often a better option that the popular Upward Dog pose because you can relax the spine more. Pull the navel up during the transition so that the lower back discs do no compress. Exhale back to Downward Dog.
Inhale step the Right Leg forward.
Inhale stretch the arm up and round.
Exhale into prayer Position. |
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| Notes For Beginners! Try to go through the sequence gently if you are not flexible. Enter everything with slight resistance for this is safer and healthier. Better results come form lightly stretching and less chance of injury.
One of the times you may have most difficulty is in the step forward with the legs. This is hard and requires a sudden flinging of the limbs. If this is hard for you step the leg forward to a comfortable spot then pull it up with the hand. This is a good way to transition and safer but work on hamstring and lower back flexibility. The boundaries shown are deep but in general flexibility is not that good in most of us and the stretches in the pictures are currently an unrealistic goal. (Perhaps in the long term.) Remain enthusiastic and touch gentle boundaries.
Additions to the sequence. Do this sequence at least 4 times. Modify any areas you may feel uncomfortable with any parts and slowly introduce some of the standing yoga positions.  Parivrtta Trikonasana  Parsvakonasana PranayamaAfter the Sun Salutations try sitting and performing some traditional breathing techniques called Pranayama. Ujjayi Pranayama InstructionsPerform Ujjayi Pranayama for 5 minutes.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". Ujjayi Pranayama mp3 Bhastrikā Pranayama InstructionsPerform Bhastrika pranayama for at least 12 times.Inhale rapidly and forcefully to better deliver the air. Then exhale rapidly making a sound like "ummph" with the same kind of force as a large sneeze. Listen mp3 Do at least 4 vigorous breaths making the bellows sound. After the last one release mildly and begin some Ujjayi (Or other lengthening relaxing breaths) Hold Antara Kumbhaka after some long relaxing breaths. Measure the length of time and then do some relaxing breaths again. Move back into the Bellows breath after retention of inhalation for a measured period of time and Ujjayi Breaths have been performed for calming. Try increasing Bhastrika breaths next time if the lungs are not fatigued. Do this a few times doing Ujjayi Pranayama each time for at least 5 minutes in-between. Bhramari Pranayama InstructionsEnd with Bhramari Pranayama Inhale allowing the breath to enter as easy as possible. Exhale make a sound similar to a bee. Do this at least 30 times and your nerves will feel rejuvenated. |
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