Sun Salutation B - Surya Namaskar B- Cole Chance Yoga

Transcript

[Music] hi friends cole here thanks for joining me i am at the beautiful pondok wyo in ubud bali so if you get a chance definitely come and check it out and maybe holding a retreat here in the future so maybe you get to check it out with me it is stunning stunning and today i wanted to just break down the sun salutation b sequence so i did the a a while back so i'll show you the b sequence so a and b are going to be in traditional vinyasa classes if you go to studios and such you'll see them often so this will be a tutorial on that okay start at the top of the mat so standing feet together or slight separation in the feet so that their hips distance yeah either way but there is going to be a little separation in the heels press down on an exhale everything else lifts up so kneecaps up the belly's in and up crown of the head's in and up tadasana beautiful all right so whenever we begin the sequence here the first inhale we're going to bend down the hands will brush along the mat and the inhale we come up into chair pose utkatasana so if you look down i'll break down each pose and then we'll go a little bit quicker if you look down you should be able to see your toes you're going to be sitting back pull the belly in and up and the heart up as well open the arms they can be straight up or have them a little bit wider especially if you have tight shoulders drop the shoulders away so this is uttanasana beautiful exhale forward fold hands come down with a k that's the difference forward fold inhale halfway lift there's a slight cobra in the back the hands can come to the floor or to the shins yeah crown of the head's reaching one way tailbone is reaching the other way finding an extension here shoulders away from the ears plant the hands and we'll step back into plank pose you can also jump back but we'll step back so this will be an exhale either you'll jump back or you'll step back and then exhale chaturanga so you can have the knees down or the knees up but the elbows will bend backwards you'll come halfway down untuck the toes upward facing dog so tops of the toes touching heart is coming forward throat is open don't jut the neck all the way back but the gaze is up press down through the hands downward facing dog auto muka beautiful the heels don't have to go all the way down here but they're going in that direction you're pushing the ground away through the fingers and the knuckles the triceps wrap down as the forearms slightly wrap forward so there's that equal opposition there very slight bend in the knees not to hyperextend and pushing the ground away yeah okay so we're going to step forward with our right foot so the right foot comes forward push the ground away with the hand so that you have a lot of space and the right foot steps forward the left heel turns down instead of swinging the arms back we're just going to press down into the feet find the strength there and lift all the way up into warrior one verbadrasana one so here the tailbone lengthens down you can think about the pubic bone reaching towards the belly a little bit as well if you're going to make the belly button the pubic bone a little bit closer reach the arms up again they can go straight up or they can kind of open into a y to create more space so this will just be one breath it goes pretty quick so inhale you'll come up and then exhale plant the hands step back into chaturanga so you'll step back and elbows will come back into chaturanga you can also come onto the knees inhale upward facing dog and exhale downward facing dog then we'll step forward with the left foot so again pull the knee into the chest push the ground away as you place the foot the back heel plants down don't swing the arms back but gaze forward press down into the earth with the feet and lift all the way up again virabhadrasana one so in the beginning i would stay in this pose for a few breaths to really embody the pose traditionally it would be one breath and you go back down so it gets to be quite quick but we really need to know the poses first so you're actively pressing down through both feet especially the pinky edge side of this foot in the heel yeah pubic bone belly come a little bit closer you can bend farther into the front knee one more inhale exhale plant the hands step back plank pose and chaturanga so that's one breath these can be down or up erd vamooka shavanasana upward facing dog we've been here a lot downward facing dog yeah we'll gaze forward to the hands come up into the toes bend the knees jump all the way forward you can also step forward inhale halfway lift and exhale fold forward bend the knees we're going to come back up into uttanasana chair pose arms come up and exhale hands to heart center and down by the side yeah so those are all the little pieces so let's put it together we'll do a couple a little bit quicker okay this is a challenging sequence so be patient with yourself we'll do this one a little bit slower and then we'll do the second round at a breath movement breath movement okay full exhale press down through the feet inhale reach up through the crown of the head pull the belly in and up exhale down through the feet and inhale we begin so bend the knees scrape the bottom of the floor and lift the heart uttanasana inhale and exhale fold forward inhale halfway lift and exhale plant the hands step or jump back into chaturanga halfway down inhale heart opens i have a little bit of a low back problem right now so that's why sometimes i keep my toes tucked upward facing dog push the ground away downward facing dog yeah so we'll be stepping forward right away whenever we do it quickly but we'll set up here for this one whenever we're ready step forward with the right foot by bringing it into the chest push the ground away plant the foot down the back heel comes down press into the feet and lift up warrior one sink the hips come into the pose press actively through the back heel pull the pivot down slightly closer to the belly one more inhale and exhale plant the hand so i kind of step my foot back a little bit because my warrior one is a little short as you step back it's chaturanga all the same breath inhale upward facing dog and exhale downward facing dog so immediately let's step forward with the left foot bring it into the chest plant the foot plant the back heel down gaze forward press into the feet lift all the way up and exhale sink into virabhadrasana one again engage the low belly one more inhale and exhale plant the hands i step back a little bit because i need to exhale chaturanga inhale upward facing dog or cobra and exhale downward facing dog beautiful gaze towards the hands can step or jump to the top of the mat inhale halfway lift exhale forward fold and inhale bend the knees chair pose yes exhale press into the feet hands to heart center and down by the side take a moment close the eyes down feel in to this tadasana feel into the strength of this mountain pose beautiful all right full exhale inhale bend the knees scrape the floor oop chair pose exhale forward fold uttanasana inhale halfway lift arda which means half uttanasana plant the hands step or jump back into chaturanga knees can be up or down inhale urdhva muka svanasana upward facing dog and exhale auto muka svenasana downward facing dog step forward with the right foot plant the back heel down one breath inhale veer bhadrasana one plant the hands step back chaturanga exhale inhale upward facing dog urdhva muka and downward facing dog otto mucca left foot steps forward plant the back heel down inhale bear but drastically one exhale plant the hands step back chaturanga inhale urdhva muka svanasana and exhale downward dog auto muka three rounds of breath inhale and exhale again inhale two press down through the fingers not the wrists exhale and inhale three and exhale good gaze to the hands bend the knees step or jump to the top of the mat inhale halfway lift arda uttanasana exhale forward fold uh bend the knees chair pose katasana and exhale hands to heart center push through the feet as the hands come down to the side yes how did that feel it's a challenging sequence and when i'm first teaching it and i suggest when you're first learning it when you come up into verba drastic one the warrior one stay for a few breaths so give yourself that extra cycle don't get too used to it because then you want to do the breath movement breath movement but do give yourself a moment in the beginning to hit each pose to really feel that pose and then we go quicker so we want to get the alignment first and then we add the breath into all that jazz yes enjoy and i think i'll make a video with the full like three rounds of a three rounds of b so we can kind of do them all together so these will be the tutorial this will be the tutorial for this one and i'm going to make another video where it's the full salutation sequence and we can do that together yeah all right have at it let me know how it goes [Music] you