Sun Salutation B - Surya Namaskara B

Transcript

what's up party people welcome to yoga with Adrian I'm Adrien today we're going to learn Su Nam mascara b or sun salutation B this is a uh set structure that you will find in a public class um this is really great compliment to Su Nam mascara a which we also have a video for and this is just a nice thing to have in your wheelhouse so that when you go to class you can find Freedom within the form all right let's hop on the mat and get started [Music] okay so we're going to begin at the front of the mat Standing Tall into tasana just take a second to connect to your breath maybe Loop the shoulders and lengthen through the crown of the head take a deep breath [Music] in and a long breath out we're going to be moving with the breath today so taking a second here to just check in and breathe a little deeper a little Fuller then on your next breath in we'll bring the feet together and find a little softness in the knees inhale straighten the legs reach the fingertips tips Up full body stretch exhale bend the knees generously we come into a chair pose or utkatasan here so there might be a little bit of space between your heels here as we send the fingertips forward up and back and the sit bones back back back the toes might lift here we hug the outer ribs in and we come to that strong Fierce chair pose squeezing the thighs together take a deep breath in open your heart maybe lift the chin just slightly take one more breath here and on an exhale we find that forward fold so we can take a couple seconds to stretch it out here just talking through nice and slow being Mindful and then on your next breath in we're going to inhale lift to that flat back position again taking a couple breaths here to check in with that shape pull the shoulders back draw the shoulder blades together and again we hug the outer ribs in maybe draw the Naval up towards the spine long neck here so you can take a look at the video and then take your gaze down imagine placing a little teacup on the back of the neck here deep breath in and on an exhale we release back to the forward fold great plant The Palms here and we're going to step or hop the feet back to plank position deep breath in on an exhale lower your knees lower all the way to your belly practice Cobra or more tradition traditionally here for sunb we're going to rock on the toes hug the elbows into the side body and slowly lower down chaturanga we hover for a moment then we flip to the tops of the feet Loop the shoulders open the heart and find our upward-facing dog take a deep breath in stretch it out press into your foundation and on an exhale we send it back downward facing dog really mindful of the breath great drop the left heel on an inhale let's let's lift the right leg up high on an exhale step that right foot all the way up and into your lunge pivot on the back foot and then we'll inhale reach the fingertips up high as we come to Warrior One Verras one find your breath here inhale in and on an exhale we release we pivot on the back foot hands come back down to the mat and we step the right toes back to plank take your venosa lowering to the belly to COBRA or chaturanga to Upward facing dog find a big breath in as you open your heart and then use your exhale to send it back downward dog great drop the right heel this time we lift the left leg up high deep breath in on an exhale step it up into your lunge pivot on the back foot find your foundation here so super strong and then when you're ready lift up to Warrior One fingertips reach up high we bend that front knee inhale in press into the back edge of your outer edge of your back foot sorry and then on an exhale oh yeah we release and planting The Palms we Slide the left toes back now and venas so it might look like this if you're new to the practice or you're working on chaturanga it might look like this and together we meet back in downward facing dog deep breath in on an exhale bend the knees generously slowly bring the belly to the tops of the thighs as you look forward inhale in again and on an exhale step hop float up towards the front edge of your mat deep breath in forward fold inhale coming back to that chair pose we bend the knees generously send the fingertips forward up and back hug the outer ribs in draw the navl to the spine take a deep breath in smile and then exhale forward fold inhale halfway lift long beautiful neck and exhale bow inhale reach the fingertips all the way up fingertips kiss up and overhead and exhale to the heart namaste [Music] [Music] [Music] [Music] [Music] oh [Music] all right so that was Sun salutation B the structure of Sur namaskara B I just want to say that um you know uh although the motto is fine with feels good it is nice to have this kind of structure to play Within to find Freedom within the form as I said before and also to just remember that a little goes a long way one Ser namas gari really gets the the blood flowing the juices flowing you can do five for a good workout definitely gets the heart rate up uh really nice when you can't maybe go outside for a jog or walk because of the weather or because of time or energy so just keep this Ser Nam mascara B in your back pocket make sure to visit Ser Nam mascara a video that we um shot before and I will see you next time leave questions or comments below love you guys namaste [Music]