Saturday, September 26, 2009

SURYA NAMASKARA ‘B’ IN DYNAMIC YOGA

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SURYA NAMASKARA B


Sun Salutation B


A longer sequence of movements than Sun Salutation A, Sun Salutation B farther strengthens the cardiovascular and respiratory systems, stretching the breath and building up heat within your body. The transitional moves between the new postures are particularly demanding. When you have completed the sequence, repeat, leading with the other leg.

1 Tadasana Stand tall, your feet together, arms by your sides. Distribute your weight equally across the soles of your feet and spread the toes evenly. Exhaling, draw the lower belly in and up, while raising the center of the perineum, bringing awareness to mula bandha. Gaze straight ahead.

2 Utkatasana Inhaling, reach up with your arms and press your palms together. Bend your knees and draw back the lower belly and sitting bones into a standing squat.

3 Uttanasana Exhaling, fold your body forward, drawing back the pubic bone and bending at the hips. Bring your arms down and place your palms on the floor beside your feet. Let your head hang down, and gaze at your navel or between your legs.

4 Ardha Uttanasana Inhaling, lift your torso, keeping your spine straight and your leg muscles engaged. Straighten your arms, touching the floor in front of your toes with your fingertips. Look at the floor slightly in front.

5 Transition Exhaling, shift your weight forward onto the hands and bend your arms. Engaging mula and uddiyana bandha raise your hips in the air and propel the legs backward. Land with your feet hip width apart. Look down at the floor.

6 Chaturanga Dandasana Exhaling, lower your body 4–6in (10–15cm) above the floor and parallel to it in the push-up position. Keep your shoulders square and elbows close to the body. Gaze down at the floor.

7 Urdhva Mukha Svanasana Inhaling, roll forward over your toes, so the tops of your feet are resting on the floor. Straighten your arms and pull your hips forward, arching your spine and stretching the belly. Gaze slightly upward.

8 Adho Mukha Svanasana Exhaling, roll back over your toes and pull back the pubic bone as you lower your heels toward the floor. Do not change the position of your hands or feet. Push your hips up in the air, stretch the spine long, and press away from the floor with the base of your fingers. Tuck in your chin very slightly, and gaze at your navel.

9 Transition Begin inhaling as you step forward with your right foot. Make sure your right knee is also facing forward. Move forward onto the ball of your left foot. Gaze down between your hands.

10 Transition Continue inhaling as you place your right foot between your hands and parallel to them. Make sure the knee is directly over the ankle. Raise your head to gaze slightly forward.

11 Transition As you continue inhaling, turn your left heel in about 45° and place the left foot flat on the floor. Sweep your arms out to the sides, turning the palms up. Gaze ahead.

12 Virabhadrasana A At the end of the inhale brings your palms together above your head, extend through the fingertips, and lengthen the torso. Keep your right knee directly over the ankle. Draw in the ribs to prevent the lower back from arching. Lift the center of the perineum, engaging mula bandha. Gaze at the thumbs.

13 Transition Begin exhaling as you move your arms out and down toward the floor. Place your hands directly below your shoulders, palms flat on the floor. Lift the heel of your left foot and gaze down and slightly forward. Step back with your right foot so it is parallel with the left.

14 Chaturanga Dandasana Exhaling, lower your body 4–6in (10–15cm) above the floor and parallel to it. Keep your shoulders square and elbows close to the body. Gaze down at the floor.

15 Urdhva Mukha Svanasana Inhaling, pull your hips forward and roll forward over your toes. Arch your spine and stretch the belly. Gaze slightly upward.

16 Adho Mukha Svanasana Exhaling, roll back over your toes and raise your hips as you lower your heels toward the floor. Press away from the floor with the roots of your fingers.

17 Virabhadrasana B Inhaling, step the left foot forward and bend the left knee to make a 90° angle. Keep the right leg outstretched and both feet flat on the floor. Sweep up with your arms and press your palms together. Gaze up at your thumbs.

18 Chaturanga Dandasana Exhaling, sweep your arms out and down toward the floor. Place your hands directly below your shoulders. Step back with your left foot and lower your body so it is parallel to the floor, keeping your legs firm and straight. Draw your navel to the spine and gaze at the floor.

19 Urdhva Mukha Svanasana Inhaling, roll forward over your toes so the tops of your feet are resting on the floor. Straighten your arms, lift your chest, and arch your spine. Gaze ahead and slightly upward.

20 Adho Mukha Svanasana Exhaling, roll over your toes onto the soles of your feet, pressing the heels to the floor. Lift your hips high toward the ceiling and draw back the pubic bone. Extend your spine long. Gaze at your navel.

21 Transition Exhaling, hop forward. Push off your feet with legs slightly bent and raise your hips high in the air, engaging both mula and uddiyana bandha. Straighten your legs in a pike and bring them in toward your body. Keep your arms straight. Gaze at the floor.

22 Transition At the end of the exhale, land with both feet together between your hands. Bend your knees slightly as you land in a crouch position. Distribute your weight equally throughout your hands and feet.

23 Ardha Uttanasana Inhaling, lift your sternum and straighten your spine. Straighten your arms, touching the floor in front of your toes with your fingertips. Keep your kneecaps lifted. Gaze at the floor ahead.

24 Uttanasana Exhaling, fold the body forward from the hips, lengthening the spine all the way down. Reach for the floor with the crown of your head and place your palms flat on the floor beside, and parallel to, your feet. Gaze at your navel.

25 Utkatasana Inhaling, sweep your arms out to the sides and raise them above your head. Bend your knees and draw back the lower belly and sitting bones into a standing squat. Bring your palms together at the end of the breath.

26 Tadasana Exhaling, straighten your legs and lower your arms by your side, palms inward. Stand very tall and lengthen the entire body. Gaze forward.

 
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