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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.

Side and Front Flow Waves ( No 37)

In this Sun Salutation the poses weave and flow in waves.

There is an interesting way shown where after Cobra pose we go back to Child pose. This is a good counter balancing pose. The flow then moves to a pose called Cow Pose which allows a clean and smooth transition into Downward Facing Dog. You may prefer to do all your Sun Salutations like this it really is a good way to flow.

Extended Side Angle and Warrior 2 are blended. The flow and the energy used causes the quadriceps muscles and side oblique’s to strengthen and tone.

The flow the slowly turns inward so the body faces forward. The flowing motion continues on the step forward keeping a nice bouncing rhythm and stretching different areas of the hamstrings.

This is another sequence that ends back in Tadasana (Mountain pose) from a step forward.
learn about Sun Salutations
begin Sun Salutations
sun slute
you just flow and sometimes hold nd exploe yoga poses
which yoga poses can you perform easy and which are hard
thie way forward is not always aparent
the way back is
learn yoga poses and become a master of yourself
leanr to flow in yoga
levitation in yoga is possible
loose weight with yoga
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learn Tadasana
learn yoga poses
about vinyasa yoga
learn yoga postures
standing poses yoga
standing postures yoga flow
vinyasa yoga learn the art
what is the vuinyasa flow
inyasa is a type of flowing yoga
mark giubarelli is a leader in vinyasa yoga


Instructions

 

Stand in Tadasana.

Place the palms together.

 

 

(Tip! Always try to be as flat on the feet as possible.)




 

 

 

Inhale into a 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 Downward Dog.










Inhale forward into Plank Pose









Bring the knees down.






 

 


Then bring the chest and chin down.



Exhale
into Eight Limb Pose.










Inhale into Cobra pose.










Exhale into Child Pose.










Inhale into Cow Pose.












Exhale back to Downward Dog Pose
















Inhale release out of Downward Dog then flow back Exhaling to One Leg Downward Dog.














Inhale step the left leg forward.









Exhale turn the right leg sideways placing the heel down and stretching the body sideways and right arm diagonally out. Extended Side Angle







Inhale and raise the upper body up into Warrior 2 pose. The arms are stretched out sideways.









Exhale into Extended Side Angle.


Repeat this flow as many times as you like. It strengthens the quadriceps muscles.





Inhale and raise the upper body up and turning it forward into the Warrior 1 pose variation.



Hop the back leg forward a little on this transition.




Exhale into the forward bend with the left leg straight.

Careful when you straighten it is easy to hyperextend the knee. There is a little trick to straightening the leg without forcing down through the knee joint. Push down and forward through the big toe of the left foot as you straighten.



Inhale and raise the upper body as you straighten the left leg.

 

The back leg can even be hopped forward a little more for this pose.




Exhale and step forward into the hands in prayer position.




Yoga Posture Tadasana
Tadasana







Salutation Pose





asana utanasana
Uttanasana









Lunge Pose







Downward Facing Dog pose
Adho Mukha Svanasana







Downward Facing Staff Pose
Adho Mukha Dandasana





astangasana
Astangasana

chaturanga dandasana
Chaturanga Dandasana


 






Bhujangasana
Bhujangasana





Balasana child pose
Balasana






cat pose flow
Cat Flow







Downward Facing Dog pose
Adho Mukha Svanasana









Downward Dog
Eka Pada Adho Muka Svanasana














om
Lunge Pose








Extended Side Angle
Parsvakonasana








Yoga Posture Warrior 2
Virabhadrasana2




Extended Side Angle
Parsvakonasana






anjaneyasana-lunge-pose
Virabhadrasana





anjaneyasana-lunge-pose
Parsvottanasana





fish pose matsyasana
Misc






Yoga Posture Tadasana
Tadasana





by Mark Giubarelli



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