By:-Yogi Vyas (Rakseh Kumar) Surya Namaskara-A (sun salutation) - from Ashtanga Vinyasa Yoga Practice The first step in the Ashtanga Vinyasa Yoga Practice is made up by Surya Namskara A. "Surya Namskara" means "prayer to the sun". It is your entrance to the Vinyasa system of Ashtanga Yoga. Here it is where you set the rhythm of the entire practice. The entire practice of Ashtanga Vinyasa Yoga is just an extension or variation of these first movements. Every Ashtanga Yoga practice starts with 5 rounds of Surya Namaskara A. IN=inhale EX= exhale 1. Urdhva Vrikasana Vinyasa Count: SURYA NAMASKARA A VINYASA: 9 DRISTI: ANGUSTA MA DYA, NASAGRAI, NABI CHAKRA, BROOMADHYA Repeat 5 times 1 IN thumb hands up 2 EX nose UTTANASANA 3 IN third eye head up 4 EX nose CHATURANGA DANDASANA 5 IN third eye URDHVA MUKHA SVANASANA 6 EX navel hips up 5BR ADHO MUKHA SVANASANA 7 IN third eye jump, head up 8 EX nose UTTANASANA 9 IN thumb hands up - EX nose SAMASTHITIH Urdhva Vrikasana - The first step in the Ashtanga Vinyasa Yoga Practice is made up by Surya Namskara A. 2. Uttanasana A Vinyasa Count: SURYA NAMASKARA A VINYASA: 9 DRISTI: ANGUSTA MA DYA, NASAGRAI, NABI CHAKRA, BROOMADHYA Repeat 5 times 1 IN thumb hands up 2 EX nose UTTANASANA 3 IN third eye head up 4 EX nose CHATURANGA DANDASANA 5 IN third eye URDHVA MUKHA SVANASANA 6 EX navel hips up 5BR ADHO MUKHA SVANASANA 7 IN third eye jump, head up 8 EX nose UTTANASANA 9 IN thumb hands up - EX nose SAMASTHITI 3. Uttanasana B Vinyasa Count: SURYA NAMASKARA A VINYASA: 9 DRISTI: ANGUSTA MA DYA, NASAGRAI, NABI CHAKRA, BROOMADHYA Repeat 5 times 1 IN thumb hands up 2 EX nose UTTANASANA 3 IN third eye head up 4 EX nose CHATURANGA DANDASANA 5 IN third eye URDHVA MUKHA SVANASANA 6 EX navel hips up 5BR ADHO MUKHA SVANASANA 7 IN third eye jump, head up 8 EX nose UTTANASANA 9 IN thumb hands up - EX nose SAMASTHITIH 4. Chaturanga Dandasana Vinyasa Count: SURYA NAMASKARA A VINYASA: 9 DRISTI: ANGUSTA MA DYA, NASAGRAI, NABI CHAKRA, BROOMADHYA Repeat 5 times 1 IN thumb hands up 2 EX nose UTTANASANA 3 IN third eye head up 4 EX nose CHATURANGA DANDASANA 5 IN third eye URDHVA MUKHA SVANASANA 6 EX navel hips up 5BR ADHO MUKHA SVANASANA 7 IN third eye jump, head up 8 EX nose UTTANASANA 9 IN thumb hands up - EX nose SAMASTHITIH 5. Urdhva Mukah Svanasana Vinyasa Count: SURYA NAMASKARA A VINYASA: 9 DRISTI: ANGUSTA MA DYA, NASAGRAI, NABI CHAKRA, BROOMADHYA Repeat 5 times 1 IN thumb hands up 2 EX nose UTTANASANA 3 IN third eye head up 4 EX nose CHATURANGA DANDASANA 5 IN third eye URDHVA MUKHA SVANASANA 6 EX navel hips up 5BR ADHO MUKHA SVANASANA 7 IN third eye jump, head up 8 EX nose UTTANASANA 9 IN thumb hands up - EX nose SAMASTHITIH 6. Adho Mukha Svanasana Vinyasa Count: SURYA NAMASKARA A VINYASA: 9 DRISTI: ANGUSTA MA DYA, NASAGRAI, NABI CHAKRA, BROOMADHYA Repeat 5 times 1 IN thumb hands up 2 EX nose UTTANASANA 3 IN third eye head up 4 EX nose CHATURANGA DANDASANA 5 IN third eye URDHVA MUKHA SVANASANA 6 EX navel hips up 5BR ADHO MUKHA SVANASANA 7 IN third eye jump, head up 8 EX nose UTTANASANA 9 IN thumb hands up - EX nose SAMASTHITIH 7. Uttanasana B Vinyasa Count: SURYA NAMASKARA A VINYASA: 9 DRISTI: ANGUSTA MA DYA, NASAGRAI, NABI CHAKRA, BROOMADHYA Repeat 5 times 1 IN thumb hands up 2 EX nose UTTANASANA 3 IN third eye head up 4 EX nose CHATURANGA DANDASANA 5 IN third eye URDHVA MUKHA SVANASANA 6 EX navel hips up 5BR ADHO MUKHA SVANASANA 7 IN third eye jump, head up 8 EX nose UTTANASANA 9 IN thumb hands up - EX nose SAMASTHITIH 8. Uttanasana A Vinyasa Count: SURYA NAMASKARA A VINYASA: 9 DRISTI: ANGUSTA MA DYA, NASAGRAI, NABI CHAKRA, BROOMADHYA Repeat 5 times 1 IN thumb hands up 2 EX nose UTTANASANA 3 IN third eye head up 4 EX nose CHATURANGA DANDASANA 5 IN third eye URDHVA MUKHA SVANASANA 6 EX navel hips up 5BR ADHO MUKHA SVANASANA 7 IN third eye jump, head up 8 EX nose UTTANASANA 9 IN thumb hands up - EX nose SAMASTHITIH 9. Urdhva Vrikasana Vinyasa Count: SURYA NAMASKARA A VINYASA: 9 DRISTI: ANGUSTA MA DYA, NASAGRAI, NABI CHAKRA, BROOMADHYA Repeat 5 times 1 IN thumb hands up 2 EX nose UTTANASANA 3 IN third eye head up 4 EX nose CHATURANGA DANDASANA 5 IN third eye URDHVA MUKHA SVANASANA 6 EX navel hips up 5BR ADHO MUKHA SVANASANA 7 IN third eye jump, head up 8 EX nose UTTANASANA 9 IN thumb hands up - EX nose SAMASTHITIH Urdhva Vrikasana - The first step in the Ashtanga Vinyasa Yoga Practice is made up by Surya Namskara A. VINYASA: Surya Namaskara A - from Ashtanga Vinyasa Yoga Practice For proper use: Vinyasas are numbered through from Samasthitih to Samasthitih, but only bold lines are practiced. The breathing to the Vinyasa is showed as IN / EX. Every Vinyasa has one breath to lead and additional breaths printed in brackets. Above the Vinyasa count for a position the name of the Asana is given, with the number of Vinyasas from Samasthitih to Samasthitih, the number which represents the Asana, and the Dristi (point of gaze). ASHTANGA YOGA MANTRA SURYA NAMASKARA A VINYASA: 9 DRISTI: ANGUSTA MA DYA, NASAGRAI, NABI CHAKRA, BROOMADHYA Repeat 5 times 1 IN thumb hands up 2 EX nose UTTANASANA 3 IN third eye head up 4 EX nose CHATURANGA DANDASANA 5 IN third eye URDHVA MUKHA SVANASANA 6 EX navel hips up 5BR ADHO MUKHA SVANASANA 7 IN third eye jump, head up 8 EX nose UTTANASANA 9 IN thumb hands up - EX nose SAMASTHITIH SAMASTHITIH ………………………Yogi Vyas
Posted on: Sun, 30 Jun 2013 08:43:09 +0000
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