How to do Surya Namaskara B | Sun Salutation B in Ashtanga Yoga

Transcript

[Music] hi i'm david hi i'm yelling welcome to our tutorial on surya namaskara b ashtanga's sun salutation bee if you like our stuff please make sure to comment and let us know what you want to see like and maybe share with someone you love okay so we've already uh put up a video on surya nomaskara a the sun salutation hey and you can watch that first because it has a lot of the same movements that are showing up in surya namaskara b and we talked about them somewhat exhaustively so we're going to focus in this tutorial more on the new movements that show up in surya namaskara b and we're going to follow a similar pattern for it we're going to start by going over the vinyasa the the breathing moving actions and the vinyasa count in sanskrit and then also the drishti the gazing place that accompanies each of the the counts okay and then after we do that we'll look at some of the uh movements that are unique to cerino mascara b and we should say same as we did in the video about serena mascara a all that we're teaching and sharing with you is of course in context of ashtanga yoga because that's all we teach that's what we practice and it's what we know and why would you do anything else okay so we start in samasthiti same standing position in ashtanga after you do five surinamescar a you do three suryana mascara b so we've just finished five a in the sequence and then yiecom inhale first vinyasa that's what jacob means we come into utkatasana uneven posture lifting the arms the drishti is the thumbs dwe exhale you fold hands to the floor head towards the legs this is now kind of like the surinamescar a trini inhale your head up straight arms chitwadi exhale go back and lower down into chaturanga dandasana pancha inhale pull through with the upward dog shut exhale go back hips up downward facing dog now here it changes up again sapta inhale into veerabhadrasana a the warrior one you lift the arms palms together look at the thumbs ashtau exhale the hands down step back lower back down chaturanga dandasana inhale upward facing dog dasha exhale back to downward facing dog left side so left foot forward right heel down arms up gaze on the thumbs water shy exhale hands down step back chin forward lower down inhale gaze on the nose and upward facing dog and then chaturanga shy exhale hips up downward facing dog now this last downward facing dog is what we call the state of the asana it's the vinyasa that you hold we hold for five breaths and it's naboo drishti gays towards the navel one two three four five and then pancha desha inhale step walk or hop feet to the hands feet together head up and shoulder shot exhale gaze in the nose as you fold head down inhale lift the arms palms together back into utgatasana and then exhale back to samasthiti so there were 17 counts there in sanskrit and and we went over each of the breaths and and that's kind of the the overall structure of it but what we're going to look at now is more the um the movement into the unique movements of surinamescarbi so with katasana and the veerabhadrasana and also the alignment of those postures themselves okay so starting again samasthiti on wudkitas now one thing i want to mention first is that we we only want to do what we're told in ashtanga we don't really want to do what we're not told doing what we're told is hard enough right so try not to add on extra stuff that doesn't need to be here and that's i mention it here because i see a lot of uh of crazy in uh utkatasana like people get this weird fixation with the floor where they have to drag their hands along the floor or or do sort all sorts of stuff very elaborate or with the arms you know they'll they'll kind of swing them back like they're going to do a dive you know so you really don't need to do any of that watch what a straight line is here it's very simple because you're starting here in samasthiti feet together arms by your side and then the most direct most efficient way into wikitasana is yakum inhale you bend your knees and lift your arms up straight the palms come together when the knees bend don't just bend your knees forward stick your bum back as well so you get this kind of zigzag shape in the torso your hips are at a slight anterior tilt but you're using your core strength your bundas to draw the tailbone down and the lower belly in the spine is in extension and the arms are helping you with that pulling the rib cage up the arms are externally rotated scapular rising up the back as she reaches through the arms palms touch knees together too okay exhale here ashtau fold forward so yell in a straight into the legs as she went down and she can right but if you needed to of course you could always keep the knees bent so you just keep the knees bent hands to the floor and you just straighten them as much as you can with the hands down on the floor if the hands can't get flat no problem you're on your fingers eventually they'll come down if you keep practicing but if you can get the hands flat on the floor i want you to keep them there on the next vinyasa so when you do trini inhale try not to come on to your fingertips actually try to keep the palms flat on the floor push into the hands and create just a little bit of roundness in the back yellen has got this unfortunate bump in the upper back just joking that's her microphone so what we want to do is create this curve where we're accessing the strength of the shoulders and the upper back and then maintain that connection to the strength as you go back into chaturanga destiny so you keep pushing through the hands and note yelling his elbows are over the wrists the palms are flat and the chin is forward and the back is nice and straight okay from here inhale you roll over the toes come into upward facing dog the arms spin in you're pulling the chest through and then exhale go back into downward facing dog we talked about those in depth in the other tutorial on surya namaskar but now we're going to step forward into vira bhadrasana so suppa inhale big step with the right foot now look what yelling at it because she's fancy she turns the left foot in first and then steps the right foot forward making a really big step and lifting the arms up so she makes it look easy because she's yelling but that's pretty hard to do at first for a lot of people so what you might need to do is come onto your toes first get the hips to lift a little bit more so you have some clearance and then step the right foot forward you might not be able to get the right foot all the way forward on the inhale so you might need to use your hand just to get the extra movement and take as many extra breaths as you need to at first then bring your left heel down and bending the right knee as you lift your arms and your chest you want to end up at the end of that inhale with the thigh parallel to the floor and the torso stretching up kind of like utkatasana was with the back the spine is an extension and you see yelena's left foot is pointing straight out to the side the outer edge of the left foot is down on the mat okay and then exhale from here ashtau she brings her hands flat to the floor first pushes into the hands lifts the back heel up and then steps the right foot back and lowers down try not to go through any extra movements there like going back to downward dog before you lower down inhale into upward dog exhale go back into downward dog yay gotta shot same thing on the left side so inhale if you wanna do the fancy version right heel down first big step forward with the left foot make sure you step wide enough long enough so that when you bend the knee the thigh can come parallel to the floor okay nice very deep lunge that right hip stays back yelling is not trying to bring the right hip forward she wants the right hip to stay back the right thigh to stay rolled out so that it it accommodates the the angle of the foot you can see the foot and the knee and the hip are all rolling out in the same direction if she tries to bring this hip forward it's going to torque the knee so the hip stays back the thigh stays back but the rib cage goes forward it's a really beautiful dynamic kind of swoop through the body and the leg and then exhale duatish hands down palms flat push through the hands as you step back and lower down inhale upward dog and chatura exhale up into downward dog and then again five breaths here one two three four five remember the uh posterior tilt you're containing your sits bones kind of puffing through the sacrum you don't want to collapse your back okay and then inhale punch it a shot shift the weight into the hand step or hop your feet to your hands feet together keep the hands flat so you're still pushing into the hands lift your chin don't look up keep the drishti on the nose that's why we have drishti we're told where to look and then exhale fold shoulder sha head down push into the hands contain the elbows when you fold stop the disha bend the knees again which contestant remember you sit back so you're sitting down nice and low like you're sitting in a chair i always say a chair not a bar stool right so you come down way down yeah and then exhale straighten the legs as you bring your arms down everything happens at the same time coming into samasthiti okay sorry slow again my legs are working i can feel my heart rate yeah going up such a good practice serena mascara we often get asked how do we teach something like this to beginners and honestly we don't teach it any differently the only cue that we would emphasize is take extra breaths though we wouldn't count those extra breaths for them we want as the teachers to pass the teachings on as honestly and as unedited as we can so we would still call out inhale exhale only but if we notice that the breath is being held which is quite common with these big movements of stepping forward we would say breathe just take extra breaths and then as the next movement comes try to go back towards the correct breath which in case of going up it would be exhale come down yeah i remember when i learned serena mascara be i i couldn't step forward and lift the arms all in the inhale and that's very common teaching other people as well it's it's normal so just make sure you're breathing because it's yoga right you don't want to hold the breath and you want your body to be fed the whole time with oxygen and the very fact that you are noticing that you are not breathing when doing the practice or doing these big moves is a right thing you're noticing you're becoming mindful of your breath and then you change it to breathing so inhaling or exhaling whichever it is it's magic it works even if you can't do it okay well i hope that was helpful um if you did like it make sure to like it please let us know if there's something else you want to see um in the comment section and make sure to to us and share this if you can okay thank you bye bye