Tuesday, 14 July 2015

ashtanga yoga teacher training india


SURYA NAMASKAAR ( A )

Start with your feet together and your arms lengthening at your sides. This is Samasthiti.
I: Inhale, lift your arms overhead, bringing your palms together.
2: Exhale, fold forward at
your hips, placing your
hands on the floor on
either side of the feet.

3: Inhale, lift and open your
chest. Look forward.
leaving your hands on
the floor.
4: Exhale, jump back.
5: Bend your elbows to lower your body so that it is parallel to the floor.
Look forward.This is Chaturanga .
6: Inhale, roll over on your toes and push into up-facing dog.This is
Urdhva Mukha Svanasana.

7: Exhale, press your hips up, shoulders broad, and roll over your toes into down-facing dog. Hold for five breaths.This is Adho Mukho Svanasana.
8: Inhale, look at the space between your hands and prepare to jump.
9: Lift your hips high as you draw your legs into the space between your hands.
Breathe fluidly and evenly throughout Surya Namaskaro despite the physical effort involved. Synchronize breath and movement.The breathing pattern is to inhale on upward or opening movements, and exhale on forward- bending movements.
10: Lift your chest and look up.
II: Exhale, draw your head toward your shins.This is Uttancisona.
12: Inhale, bring your body back up to standing with your arms overhead.
13: Exhale, return to the starting position:
Samasthiti.