main - sun salutation - vinyasa Yoga - yoga postures  

Five Pose Warrior Flow Sun Salute

This Salute to the Sun involves 5 standing postures after the step forward.

The fist posture is a bent leg side stretch called Parsvakonasana or Extended side angle. The next posture is Warrior 1 then Warrior 2. Warrior 2 blends into Reverse Triangle and finally the Lunge pose which could be called a variation of Warrior 1. This pose has the balance on the ball points of the toes on the back leg making the step forward easier.

 

 

Yoga Video Clips

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

Warning! We kept the quality good so the files are large. They may take a wee while to download.

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. Recommended Player VCL!

Tip! Make these clips full screen on your player. Every software has that option.
 

 

Sun Salutation

vinyasa
vinyasa flow
yoga posture
yoga position
yoga positions
yoga pose
learn yoga pose
learn about yoga
begginners yoga
begin yoga
how to begin yoga
learn yoga free
free yoga flow
yoga instructions
yoga picture
yoga asana
learn yoga
about yoga
vinyasa
vinyasa flwo
vinyasa

Instructions

 

Stand in Tadasana.

Place teh palm together. It feels more sacred and that is what this art ia about.

(Tip! Feel a straight line from the heels to the top of the head and even beyond.)


 

 

Inhale into a backbend.

(Tip! The backbend shown is quite deep. It is healthier to enter a gentle 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 into Cobra. This time look up.










Exhale back to Downward Dog Pose











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








Inhale step the left leg forward.











Exhale turn the right leg sideways and stretch the arms up.












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.




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

or
chaturanga dandasana
Chaturanga Dandasana

 


 


 

cobra pose Bhujangasana
Bhujangasana

 







Downward Facing Dog pose
Adho Mukha Svanasana








Downward Facing Staff Pose
Adho Mukha Dandasana





Downward Dog
Eka Pada Adho Muka Svanasana









Lunge Pose





asana extended side angle
Parsvakonasana







yoga position warrior 1
Virabhadrasana1








Yoga Posture Warrior 2
Virabhadrasana2







Yoga Positions revolved side angle
Parivrtta Trikonasana






anjaneyasana-lunge-pose
Virabhadrasana







asana utanasana
Uttanasana







chair pose utkatasana
Utkatasana









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.

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 (antara kumbhaka).
Exhale and make the sound "hhhha" keeping the sound constant and smooth.
Pause at the bottom of the breath (bahya kumbhaka).
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. (Antara Kumbhaka)

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.

by Mark Giubarelli