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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.


This flow has a lot of hip action. The leg takes many large motions one way then the other which is why it is named Pendulum Hip Flow.

It is always good to combine strengthening and stretching exercises. This way the joint remains stable and healthy. In this sequence the muscles that surround the hip are toned and stretched.

The knee can be injured, or a current condition can be aggravated, because of all the weight and force that occurs on the joint, which is twisted and bent, during the Pigeon Pose. Stretch it lightly in an easier hip stretch before entering this pose especially if you have a knee condition. Twisting already injured joints is asking for trouble and doing so fast multiplies this danger so be careful and practice light.

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Sun Salutation No 32
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Possible Dangers!
Sacroiliac joints normally have hardly any movement. This yoga flow moves the gluteus muscles and stretches many of the muscles along the side of the sacrum. Be careful if you have pain in this area. Movement and stability of the lower back is greatly effected by the pelvis. Many of the fast flows can affect this area negatively so be careful and be warmed up or hold before performing this sequence. If you choose to do no harm choose to do your yoga softly.

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Stand in Tadasana.
(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 or even healthier stretch straight up and lengthen your back as much as possible upward. My back aches for days if I do sun salutations and enter these deep backbends all the time. Cobra pose is enough to open the spine and gain flexibility without causing damage.)

Exhale into a forward bend.
For years we have been saying the back should remain as straight as possible in yoga. This was good practice and helped to avoid causing or aggravating back injury. I like to curl the back a little and you may prefer this as well. It stretches many of the small muscles in the back which are not stretched when it is kept straight. If your not flexible you will only come down a little when the back is kept straight. Monitor your body and feel what it prefers. I like to straighten after everything has opened. Keeping it straight may be safer but only the legs are stretched.


Inhale and step the right leg back.

Keep your chin up. You may get lazy here but it is important.

Exhale into One Leg Downward Dog Pose.
You may want to open the hip a little rather than have them horizontally in line. This will allow your muscles in the groin, called adductor muscles, to avoid a sudden pull which brings an abrupt stop to the lift and could cause mild tears in the muscles.

Inhale as you bring the leg forward.

(This part is actually quite debatable when considering the subject of breathing. It is quite challenging to breathe in and take the leg all the way forward and down, especially since the knee passes the diaphragm on the step forward, as this interferes with the movement of the breath often times cutting it short. Keep the leg up in One Leg Downward Dog Pose for the inhalation and then try exhaling down if you have a problem with this transition.

Inhale as you open the arms to the sides in Pigeon Pose.

Safety Tip!
For spine protection keep your hands down and reduce the back bend. This will reduce the compression on the spines discs.

Perhaps it is better if you to remain here for an inhalation and exhalation before continuing. Otherwise you barely get a chance to feel the pose.

Exhale back to One Leg Downward Dog Pose.

Inhale and step the left leg forward.

Here is the tip for inhaling on the step forward. Delay the inhalation or breathe in slightly until the knee passes the diaphragm. This makes a big difference and allows a more full breath.

Exhale back to Half Moon Pose.

Hold and inhale.

Exhale and drop the right leg down into a forward bend.

This pose helps you move into Chair Pose easier. Most of you will enjoy this pose better with a slightly bent knee.

Bend the left knee and raise up into Chair Pose on an inhalation.

Delay the inhalation a little on this movement or inhale and exhale during the transition. If you choose the latter of these suggestions inhale again before the next step.

Exhale into Tadasanawith the hands in

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

Salutation Pose

asana utanasana

Lunge Pose

Downward Dog
Eka Pada Adho Muka Svanasana

Downward Facing Kapotasana
Adho Muka Kapotasana

Yoga Posture Kapotasana

Downward Dog
Eka Pada Adho Muka Svanasana

Lunge Pose

yoga position half moon
Ardha Chandrasana


chair pose utkatasana

Yoga Posture Tadasana

The spine is a complicated structure in perfect elastic balance between functional demand and the physiological resistance of the motor segments, articulations, capsules, and the muscles. Over stretching or repetitive stretching can cause an imbalance in this stability and balance. This can happen any time in yoga if you are not careful. Listen to your body and touch boundaries lightly until your body feels the need to deepen.


Yoga Breathing Techniques

This months Pranayama has Aum Pranayama, Ujjayi, Breath of fire, Anuloma pranayama and Plavinī Pranayama

October Breathing Exercise

by Mark Giubarelli

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