Ashtanga Sun Salutation Basics
With the Asthanga Yoga system, yoga poses or asanas are always practiced in the same order and every yoga practice begins with Sun Salutations.
A practitioner will take Surya Namaskara A (Sun Salutation A) five times, followed by three to five Surya Namaskara B. These two sequences make up the warm up to the Ashtanga practice. If you have not yet learned the Surya Namaskara A, you can review that here.
Once you’ve completed 5x Sun Salutation A, you will begin your first of three or five rounds of Surya Namaskara B. To learn and practice along with Krista, check out here YouTube tutorial on Sun Salutation B.
Sun Salutation B sequence
2. Uttanasana – Standing forward foldExhale, push your feet down and out as your press your tailbone up. Hinge from your hips, slowly straighten your legs and fold your body forward.
If this is too much of a stretch for your hamstrings, bend your knees and place your fingertips on the floor or grab your shins with your hands.
As you exhale, engage mula bandha to help support the spine. Still exhaling, step or jump back to Chaturanga Dandasana.
Traction your spine by pressing the crown of your head towards your hands, your tail bone towards the sky. Actively press your hands down and forward.
7. Virabhadrasana I – Warrior 1Inhale, bring your right leg forward firmly on the floor. Pivot your back left foot flat, making sure your feet are hip-width distance apart.
At the end of the fifth exhale, look forward and walk your feet to your hands. If your palms press flat into the floor, push your hands down and forward as you fold. Inhale and look forward pressing your palms down and back.
With your hands on the outside of your feet, Exhale and fold forward. If your palms come flat to the floor, press your hands down and forward as you fold your body down towards your thighs.
17. Utkatasana – Chair poseInhale, bend your knees and raise your arms in the air. Keep your tail bone long and look up towards your fingers.
Exhale, press down through your feet to straighten your legs and bring the palms down by your side. Stand in Samasthithi. Do three to five rounds of Surya Namaskara B.
If you are brand new to yoga, you are at the right place! And if you have an established practice, I will be sure to share a few tips that help you take your practice to the next level.
Krista’s Teaching Schedule
If you want to join me for live classes, Krista offers them both virtually and in person Monday-Friday mornings. She also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship). We are located at 140 Circle Drive #4, Maitland, Florida.
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Krista is a level II authorized Ashtanga Yoga teacher and is passionate about sharing these teachings with all who wish to learn.
I hope you find this video series helpful to you in creating or maintaining your at home yoga practice!
YOGA ASANA SERIES: VIDEOS 1-3
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