This Sun Salutation involves Headstand variations. It is not for those who
have yet to master the basic Headstand pose.
It shows a slight tilt and a kick up into the headstand. This seems a little
unsafe so be careful. There are many other ways to enter the headstand and many
different headstand postures. This one shows how to enter into the headstand
doing the splits. It enables good control as the leg positions stabilize the
The circles are done to create an openness around the hips and groin. It feels
balancing to open the legs in this manner and the sensation of joint freedom
when the legs are opened has a lasting effect on the mind.
Once you have mastered this movement it can be performed many times before
coming down. Be careful not to tilt the lower back too much as it rubs and
grinds the discs. Aim to keep a little space in the lower back when doing this.
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.
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
Exhale and make the sound "hhhha" keeping the sound constant and
Pause at the bottom of the breath
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.
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.