How To Do Ashtanga Vinyasa Yoga -- Surya Namaskara B for beginners

Transcript

good morning my name is viru and in this video we will explore Surya namaskar B of ashas yoga so let's suppose that you already mastered or let's say you're pretty good in suan nam mascar a so today let's start with suryan namaskar B so stand in front of your mat check your posture at your in steps lift your fingers up and just L put them on the mat make sure that your weight is distributed equally across both feet activate your ankles strong ankles pull them up strong calves strong knees thighs are active pull the muscles up and to the side tuck your tailbone in so this area is strong breathing open your shoulders roll them back and down and stretch yourself up chin is slightly in so now you're ready breath in you bend your knees and at the same time you are raising your arms up look at your thumbs keep your table in don't let it go behind Keep It In Breathe Out go down with straight back straighten your knees and bring your chest close to your knees breathe in look up open your chest look up light heels so more weight on your toes breathe out either jump or step behind go down with straight back shoulders roll them back and down go down breathing upward facing dog chest is open BS are tight breathe out downward facing dog heels to the floor bcks to the ceiling breathe in you turn your left 45° and you will bring your right forward now find your balance breathe in raise your trunk up with full control Square your hips tailbone in knees above your ankle and breathe in arms up breathe out go down leg is going behind and again go down breathe in upward facing dog chest is open breathe out downward facing dog now turn your right 45° and bring your left in front of your palms find your balance knee is about your ankle breath in square hips arms up and breath out out to go down leg is going behind chaturanga breathe in upward facing do breathe out downward facing do and here we will stay for five breaths so adjust yourself heels to the mat bck to the ceiling and deep deep breathing roll your shoulders back and down so your chest is open don't bring them close like this open them okay then breathe in get ready look forward bend your knees and jump in front of your palms bring your chest towards your knees breathe out completely BX towards the ceiling and breathe in bend your knees and slowly vertebra after vertebra come up tuck your tailbone in open your chest deep inhale and breathe out straighten your knees and go down so this was for more or less thi people now the variation if you're not all that feet or you just let's say if you're tired this this day so you want to do your practice in more Gentle Way this time we will go a little faster so Brea in arms up tailbone is in breathe out go down and straighten your knees and now let's say you're here so just catch your calf muscles and keep pushing your chest towards your knees breathe in look up breathe out bend your knees place your palms and either just step or walk behind now knees on the floor chest on the floor chin on the floor your elbows are touching the body your shoulders are open breathe in raise your trunk and your head in bang Assan don't use your palms open your chest look up breath out engage your knees and lift your buttocks up now turn left out and right in front and now let's say you're not really comfortable to go completely up so just breathe in and let's say rest your palms here find your balance important thing is knee about the ankle Square your hips press the outer edge of of your leg down and just be balanced find your balance try to be relaxed in the posture deep breathing breathe out Palms down leg behind knees chest chin breath in Cobra pose breathe out upward fa downward facing dog and now time for your left foot so turn the right left is going in front and again the same thing breathe in raise your trunk open your chest Square your hips and just stay in the posture relax breathe out go down leg is going behind knees chest in breathing open breathe out back towards the ceiling heels to the floor now it's time to rest so we staying for five breaths deep breathing backx towards the ceiling heels towards the mat if heels are not reaching no worries just keep pushing down keep pushing down okay so it's five for me now so breathing look forward and either step or just walk in between your palms bring your chest close to your knees more weight try to keep more weight on your toes and keep pulling your buttock up towards the ceiling and breathe in bend your knees bring your palms down and breathe in raise your trunk up arms up and breathe out straighten your knees and bring your palms in front of your chest so that was suan namaskar B which five rounds of each and it follows Suare so that's your homework five of those and five of the be and then you can start your practice thank you