Surya Namaskara A requires quite a bit of strength and flexibility. Rather than forcing
your body into a pose. try one of these modifications if you feet stiff or weak
o I: If you can’t fold forward with straight legs. bend them.The lengthening of your spine is more important than the stretching of your hamstrings.
2: If your legs were bent in the last pose, keep them bent as you lift your chest in this pose.
3: If you can’t jump back into Chaturanga. walk back until your body has warmed up or you have built up more strength.
4: If it is difficult to hold Chaturanga, drop your knees to the floor first and then lower your chest.
5: Make sure you lower your body as a unit rather than your letting your hips come down first followed by your chest — this puts stress on your lower back
• Because the sun salutations form the basis of Astanga Vinyasa yoga. it is important that your practice is strong, gentle and safe. According to Patanjali (see pages 18—19) every posture should have the dual qualities of strength and softness: sthit sukham asanam. Don’t be in a rush to complete the sun salutations and, there is a posture that you find difficult, use a modification. If you don’t build good technique in these preliminary sequences, you risk injuring yourself. Practise with patience.
6: If you find up-facing dog tough on your lower back or shoulders, keep your knees on the floor and tilt your pubic bone firmly down toward the floor as you lift up.
7:You can take pressure off your legs in down-facing dog by bending your knees.This helps you to stretch your back more. Do this until you have built up more leg flexibily.
8:You can step forward into the standing pose instead of jumping.
These pictures show rolling over the toes from Chaturanga into Urdhva Mukha Svanasana (up-facing dog).You need to develop quite a bit of flexibility in your feet and toes to do this well, but it makes a smoother transition than “flipping” the feet over one at a time. Reverse the process to get from urdhva Mukha Svanasana into Adho Mukha Svanasana (down-facing dog).
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your body into a pose. try one of these modifications if you feet stiff or weak
o I: If you can’t fold forward with straight legs. bend them.The lengthening of your spine is more important than the stretching of your hamstrings.
2: If your legs were bent in the last pose, keep them bent as you lift your chest in this pose.
3: If you can’t jump back into Chaturanga. walk back until your body has warmed up or you have built up more strength.
4: If it is difficult to hold Chaturanga, drop your knees to the floor first and then lower your chest.
5: Make sure you lower your body as a unit rather than your letting your hips come down first followed by your chest — this puts stress on your lower back
• Because the sun salutations form the basis of Astanga Vinyasa yoga. it is important that your practice is strong, gentle and safe. According to Patanjali (see pages 18—19) every posture should have the dual qualities of strength and softness: sthit sukham asanam. Don’t be in a rush to complete the sun salutations and, there is a posture that you find difficult, use a modification. If you don’t build good technique in these preliminary sequences, you risk injuring yourself. Practise with patience.
6: If you find up-facing dog tough on your lower back or shoulders, keep your knees on the floor and tilt your pubic bone firmly down toward the floor as you lift up.
7:You can take pressure off your legs in down-facing dog by bending your knees.This helps you to stretch your back more. Do this until you have built up more leg flexibily.
8:You can step forward into the standing pose instead of jumping.
These pictures show rolling over the toes from Chaturanga into Urdhva Mukha Svanasana (up-facing dog).You need to develop quite a bit of flexibility in your feet and toes to do this well, but it makes a smoother transition than “flipping” the feet over one at a time. Reverse the process to get from urdhva Mukha Svanasana into Adho Mukha Svanasana (down-facing dog).
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yoga teacher training in india
yoga teacher training in goa
yoga teacher training in rishikesh
yoga teacher training in kerala
