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Ganda Bherundasana Sun Salutation

This Sun Salutation involves a very dangerous flow into a pose called Ganda Bherundasana. In this pose the chest and chin are supporting a curved body resembling the Scorpions tail. The pose is named after a bird although Bherunda mean terrible. This is the easier version of this pose. Its actually quite pleasant to perform this pose lightly after the back has warmed up.

Yoga Video Clips and MP3s

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

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.

Surya Namaskara

Instructions

Stand in Tadasana.

Inhale into a backbend.

Exhale into a forward bend.

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 bring the chest forward beyond the elbows and exhale kick up.

You can hold for a breath or simply inhale and come out.

Don't come too deep if your just exhaling and touching this pose then inhaling out. Its easier on your back.

Raise the arms up. You may need to take an extra breath.

Sit on the heels or have them tat the sides of the hips.

Exhale to Child pose.

Inhale come out to cat or cow pose then on the the same transition exhale into Downward Dog.

Inhale forward a little. Or stay in Downward Dog and Inhale.

Exhale back into One Leg Downward Dog. Raising the left leg up ad back.

The leg can be raised higher making the hips angled or the hips can be in alignment horizontally.

Inhale step the left leg forward between the arms.

Exhale into a forward bend.

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

Downward Facing Dog pose
Adho Mukha Svanasana

Downward Facing Staff Pose
Adho Mukha Dandasana

Astangasana

Chaturanga Dandasana

Bhujangasana

Balasana

Virasana

Balasana

Adho Mukha Svanasana

Downward Dog

Eka Pada Adho Muka Svanasana

Lunge Pose

Uttanasana

Salutation Pose

Yoga Posture tadasana

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.

Stage 4 - Pratiloma Pranayama
Block the left nostril completely and inhale through a partially blocked right nostril.

Introduce antara kumbhaka holding at the top of the breath for at least 3 seconds.

Exhale through both nostrils unobstructed.

Block the right nostril completely and inhale through a partially blocked left nostril. Control the nostrils so that the pressure and air flow is equal to the previous inhalation.

Once again perform antara kumbhaka holding at the top of the breath for at least 3 seconds. Gradually increase the duration of the retention each breath until a comfortable time is found.

Exhale through both nostrils unobstructed.

This completes a cycle of Pratiloma Pranayama.

Do this for at least 5 minutes.

Stage 6 - Pratiloma Pranayama
Block the left nostril completely and inhale through a partially blocked right nostril.

Exhale through both nostrils unobstructed.

Introduce bahya kumbhaka holding at the bottom of the breath for at least 3 seconds. Practice lightly at first then gradually increase the time and force in the retention.

Block the right nostril completely and inhale through a partially blocked left nostril. Control the nostrils so that the pressure and air flow is equal to the previous inhalation.

Exhale through both nostrils unobstructed.

Once again perform bahya kumbhaka holding at the bottom of the breath for at least 3 seconds.

This completes a cycle of Pratiloma Pranayama.

Do this for at least 5 minutes. (Perhaps the same amount of time as stage 4 above).

Rest in Savasa

by Mark Giubarelli