Surya Namaskar - Step By Step | Sun Salutation | Yogalates With Rashmi Ramesh | Mind Body Soul

Transcript

[Music] hi you're watching yoga laes with Rashmi today we're going to do sua namaskar which is one of my favorite warm-up exercises before you practice any kind of Asa or you do any sort of workout I'm going to take you through how to do the correct 12 Step sua namaskar In traditional yoga we'll do it slowly and the second round we'll do it a little bit faster and in a few more videos later I'll show you how to do a few variations within the sua namaskar which my students really enjoy doing in class so it doesn't get monotonous it doesn't get boring you're constantly challenging yourself to do more yeah so let's start you stand at the front of your mat keep your feet hip withth apart keep your abdomen pulled in as you exhale join your palms together breathe as you inhale raise your hands up stretch your hands to the back exhale Bend forward lengthen your spine and slowly go all the way down drop your head relax your neck as you inhale take your right leg back with your right knee on the floor ensure that your left knee is in a 90° angle and your palms are flat on the floor you're looking straight with your head from from this position hold your breath and take your left leg back and come into a plank position ensure that when you're in plank you're not raising your hips too high you're not pushing your hips down low which puts too much pressure on your lower back your body is in one straight line exhale get your knees down feel like you're doing a pushup get your chest down and your chin down your hips will be raised up a little bit get your body down on the floor inhale slowly coming up look up with your head into bujangan now when you're in this position you don't want to tense your shoulders keep your shoulders relaxed elbows bent as you exhale lift up into the inverted V pose try and touch your heels to the floor try to lengthen your spine as you inhale get your right leg forward in case your right leg does not come all the way forward you can get your left knee on the floor and then walk your right leg forward or get it forward with your hand and get your left leg forward as you exhale while you're here you want to bend down try and touch your toes or place your palms on the floor and stretch inhale Raise Your Hands Up stretch to the back and exhale join your palms together so that was half a round of surra namaskar which we did on our right side we'll continue doing it on the left as you exhale join your palms together inhale raise your hands up and stretch to the back exhale lengthen your spine slowly go all the way down inhale take your left leg back with your left knee on the floor ensure that your right knee is in a 90° angle hold your breath take your right leg back coming into plank position keeping your body in one straight line exhale Knees Down chest down chin down now again from plank position if you find it very difficult to come down like this what most people do as a shortcut is they just lower down onto the floor but you really want to try to work out on your hands you want to feel it getting stronger feel your core getting stronger so push your knees down feel like you're doing a push-up keep going and touch your chest to the floor inhale coming up into bujang Asel remember not to tense your shoulders like this relax your shoulders exhale lift up into the in rooted V pose as you inhale get your left leg forward exhale get your right leg forward inhale Raise Your Hands Up stretch remember not to drop your head down like this stretch to the back exhale join your palms together breathe we'll do the second round little bit faster try and keep up with me if you're not able to keep up rewind and do it slowly yeah till you get the 12 Steps properly do it slowly and then do it faster so exhale join your palms together inhale raise your hands up and stretch to the back exhale lengthen your spine going down inhale right leg back right knee on the floor and take your left leg back coming into plank exhale Knees Down chest down chin down inhale slowly coming up exhale lift up inhale right leg forward exhale left leg forward inhale raise your hands up and stretch to the back exhale join your palms together one last time exhale Palms together inhale stretch up exhale Bend forward inhale take your left leg back with your left knee on the floor hold your breath right leg back plank exhale Knees Down chest down chin down inhale slowly coming up exhale lift your body up inhale left leg forward exhale right leg forward inhale raise your hands up and stretch to the back exhale join your palms together so this was the traditional simple Surya namaskar Surya namaskar helps you to align your breath to your body so if you noticed every movement had an inhalation and then an exhalation an inhalation and an exhalation so if you're doing it slow you will not be able to keep changing your breath with every position so if you're holding a position do not hold your breath keep breathing while you hold the position and then change the breath according to the movement the only place where you hold your breath is when you do the plank pose which is this yeah so you only hold it for a second when you're holding Plank and then you exhale and come down I hope you enjoyed this video and I hope you learned how to do sua namaskar correctly we will do more variations which will help you to improve your practice you're watching yoga laes with Rashmi I'll see you in my next video