Flying Warrior 3 Sun Salute (No 39)






Surya Namaskara

Surya Namaskara is an ancient way to begin the day with the worship of the sunrise. This page is dedicated to ancient prayer flows to and deep appreciation for each day.

Flying Warrior 3 Sun Salute (No 39)

This Sun Salute is called Flying Warrior 3 because of the version of Warrior 3 with the arms out. When the balancing leg is relaxed a feeling of flying is experienced. This requires confidence and skill.

A lot of hip movement in this sequence allows the hips to open and become free. It not only stretches many of the hip muscles but also works leg flexibility and strength.

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Instructions

 

Stand in Tadasana.

Place the palms together. It feels more sacred and that is what this art is about.


(Tip! Spread your toes open a few times to gain insight and better grip.)




 

 

Inhale into a backbend.


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

 




Exhale into a forward bend.


Tip! Lean slightly back on the way down. This will balance the natural tilt forward caused by the bodies mass.

 

 

 





Inhale and step the right leg back.

(Tip! Delay the inhalation or just Inhale slightly at the beginning of the motion into this pose.)

 

 





Exhale
into One Leg Downward Dog



Take energy from the earth and send it through the leg.







Inhale forward into Pigeon Pose with support.



Be careful as you place the knee down. It can be dangerous on the joint when it is twisted and bent.




Exhale
and lower your body down.


Try to place the forehead down.




Inhale
and raise up into the open arm version of Pigeon pose.



Keep the hands down if you are not very flexible or have an injury that may be aggravated.


Stay for a few breaths if you like.


Place the hands back down.




Exhale
to One Leg Downward Dog.


Open the hip up sideways for a bit of a variation this time.







Inhale step the left leg forward.



This is a large distance for the leg to cover in the transition. The inhalation can be challenging. Take an extra breath if you need to.




Exhale and hop forward. This does not have to be done in one motion. If you hop halfway forward from the lunge pose first the transition is much easier.

Raise the right leg up and open the arms sideways. I prefer this version of Warrior 3.



 

 

Inhale into Half Moon pose.

 

It may be easier to place both arms down and then transition.

A little bend of the supporting leg during the transition makes the whole movement easier.




Exhale into a standing forward bend.


If you bend the knees and enter this transition it is also smoother.





Inhale into Chair Pose.



Tip! Try inhaling halfway up then exhaling into the pose fully if doing the transition with one breath seems too hard.




Exhale into Tadasana with the hands in prayer position.





Yoga Posture Tadasana
Tadasana






Salutation Pose






asana utanasana
Uttanasana







Lunge Pose





Downward Dog
Eka Pada Adho Muka Svanasana







Yoga Positions Kapotasana
Salamba Kapotasana




Downward Facing Kapotasana
Adho Muka Kapotasana




Yoga Posture Kapotasana
Kapotasana





Downward Dog
Eka Pada Adho Muka Svanasana







Lunge Pose






Yoga Posture Warrior 2
Virabhadrasana3





yoga position half moon
Ardha Chandrasana





asana utanasana
Uttanasana






chair pose utkatasana
Utkatasana







Yoga Posture Tadasana
Tadasana





by Mark Giubarelli


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