Surya Namaskara B - with right postures

Transcript

[Music] Namaste I'm kitna from ratan gate studio in last video we saw type two Sury namaskar so if you find that type two Sury namaskar quite intense I'll be modifying each and every step and I'll be explaining for why you're doing the stretches and which part you have to concentrate more on your stretches so it'll make you to stay for a long time when you know know which body parts you're using the first is the prayer position Palms near your chest now we'll be doing an arch so now you can place your hands in Chim mudra from your prayer position both the hands in Chim mudra concentrate on your lower back push your abdomen forward tighten your butt and then take your hands through your side Arch back drop your hands down look at your finger points your eyeball looking at your finger points and exhale shoot your tailbone up towards the ceiling fold forward completely pastas now take your left leg back or your right leg back push your knee forward drop your ankle out allow your ankle to stretch out tuck your toes pull the knee back back so that you'll get more stretches both the hands in chimra allow your three fingers to touch the mat and then take back so that you'll get more stretch like this allow the hands to stretch down drop your head down concentrate on your lower back push your knee forward and then roll your hands on the mat and then Arch Back look at your finger points and exhale take leg back to Mountain in Mountain don't press your palms from your wrist press the Palms from your armpit so you'll be working with the lengthening of your arms your forehead down so when you press your palms from your armpit you work with your upper back and your middle back it gets stretched more easily from here come to chaturanga dandasan your no parel to the ground you'll be working purely with your abdomen tighten your butt and tighten your thighs if you're not able to do chaturanga dandasan you can do Niche and chest down where all your fot fingers are pressed lift your butt up towards the ceiling and look straight from chaturanga Glide forward inhale Arch Back squeeze your butt try rotating your heel and touch your heel so that you'll be working with the sides of your thighs inhale Arch Back exhale to Mountain a proper Mountain where where you press your palms from your armpit so that your upper back and middle back gets opened the stiffness in those area is removed again one more chaturanga dandasan or else knee chin chest down if you're not able to do chaturanga dandasan glide forward inhale Arch Back mouth closed exhale to Mountain proper Mountain shoot your tailb up towards the ceiling now again your leg forward push this knee forward both the hands in ch mudra allow your three fingers to touch the mat and then take back look at your finger points focus on your finger points exhale down take your other leg forward to [Music] Basin inhale come up lengthen your spine concentrate on your lower back both the hands in Chim mudra allow your hands to take to the side not from here to your side allow your hands to touch the mat drop push your abdomen forward tighten your butt Muses look at your finger points mouth closed and exhale come to prayer [Music] position h [Music]