Alignment Of Sun Salutation By Yogi Rahul Ji

 

Namaste everyone my name is Rahul Rawat today we’re gonna go over to the common alignment of sun salutaion and as we did yesterday sun salutaion A sun salutaion B we moved further to padangusthasana and padahastasana so let’s begin today’s session find any comfortable pose that you like keep your spine straight nice

and long take a deep breath in and the long exhalation out again take a deep breath in set an intention to begin today’s practice and long exhalation out observe your body posture relax your mind and prepare yourself for today’s class will start with opening mantra joining hands together in between your heart center

oṃ sarve bhavantu sukhinaḥ
sarve santu nirāmayāḥ
sarve bhadrāṇi paśyantu mā kaścidduḥ khabhāgbhaveta।
oṃ śāntiḥ śāntiḥ śāntiḥ॥

May all be happy may all be free from the illness bow your head down towards the ground and social gratitude open your eyes by blinking and namaste everyone okay we will start with the sensation standing straight on the top of your mat just take a one foot distance from the from the top of your mat and keep your entire body engaged and active rotate your hands outward roll your shoulders back so that your

spine gets in one line along with your legs and your neck again take a few moments here to observe your body posture observe your breath to begin today’s practice as you inhale stretch your arms up over the head fix your gaze on your palms look up high to the ceiling pull your abdomen in as you reach high as you exhale bend forward put your hands down on your mat slowly gently recegonize your movement

with your breath inhale halfway look up look front spine straight and then exhale press your palms bend your knees jump back to chaturanga dandasana inhale upper facing dog urdhva mukha svanasana keep your hands straight roll your shoulders back make a nice arc on your back exhale roll back on your toes downward facing dog Adho mukha svanasana keep pressing your hands down push your heels down into your mat breath in breathe out again take a deep breath in and breathe out

Now press your hands bend your knees jump forward and walk forward into halfway look up ardha uttanasana as you exhale completely bend down stretch your spine your legs and your hips together inhale stretch your arms up over the head all the way come up high elevate your arms reach upward as you exhale again bend forward put your hands down on your mat inhale halfway look up look front spine

straight nice and long you may either you can either you can bend your legs at the knee or keep the leg straight actually comfortable but the main purpose is to get your spine all the way straight okay if you are making hump on your knife you can bend your knees adjust your abdomen on your thighs so that your spine the spine gets long now press your palms bend your knees jump back to chaturanga dandasana

bend your elbows rotate your shoulders back inhale upward facing dog untuck your toes rotate your shoulders back again elevate high stretch your anterior group of muscles feel that nice expansion in your lungs and the next veins recognize that movement with your breath into downward facing dog keep pressing you one leg at a time breathing breathe out

Now press your hands bend your knees jump forward or walk forward it’s not necessary to jump forward you can walk your legs forward if you are not feeling comfortable to jump and then exhale completely bend down with the next inhalation sweep your arms up over the head stretch upward a little bit higher keep reaching

upward and then exhale release your hands down beside your hips into samsthithi this is also called Tadasana or mounting pose be straight in one line stand up straight now let’s try it one more time inhale take your arms up over the head make sure you don’t make any arc on your back okay so this is your Ashtanga Sun Salutaion A okay in this Sun salutation A we will have to make arc on your back so keeping your spine

straight nice and long elevating high as you exhale start to bend forward put your hands down and inhale halfway look up spine straight and then exhale press your palms bend your knees walk back or jump back to chaturanga dandasana inhale urdhva mukha svanasana upward facing dog stretch your neck stretch your shoulders exhale downward facing dog adho mukha svanasana

So let’s understand how do we do this downward facing dog in this downward facing dog make sure arms are open shoulder will be the part legs are open hip width apart you may either push your heel down or you can lift them off the floor but the main purpose is to get your spine and hips as high as possible keep reaching high keep

elevating keep pressing your palms either you can look or look back towards your navel center breathing breathe out rotate your shoulders outward rotate hands outward now with the next inhalation bend your knees press your palms look fornt and then try to jump forward for the half way look up exhale completely bend down stretch your spine completely down sweep your arms up over the head all the way

come up high and the next day release back to samsthithi just observe your body posture gather your almost energy take a few moment here to catch your breath now inhale again sweep your arms up over the head stretch upward elevate high as you exhale bend forward put your hands down on your mat inhale halfway look up look front spine straight and then exhale press your palms jump back to chaturanga dandasana inhale upper facing dog urdhva mukha svanasanaand the exhale roll

back on your toes for the downward facing dog adho mukha svanasana the down ward facing dog the most important yoga pose vinyasa and ashtanga from this downward facing dog you can easily get to any posture whether you want to go for warrior A or warrior B now press it once again bend your knees jump forward or walk forward to halfway roll your shoulders back as you exhale completely bend down stretch your spine inhale sweep your arms up over the head and the exhale Samsthithi

Now we will do sun salutaion B now bend your knees strech your arms for the chair pose utkatasana exhale bend forward put your hands down inhale half way look up and then exhale press your palms bend your knees and jump back to chaturanga dandasana inhale urdhva mukha svanasana upper facing dog exhale roll back on your toes downward facing dog breath in breathe out here again keep pressing your

hands rotate your shoulders outward now reach your right leg up bring it forward in between your both hands and then sweep your arms up for the body elevatet high and straight exhale put your hands down on your mat try to step back or jump back to chaturanga inhale upward facing dog exhale downward facing dog adho mukha svanasana now reach your left leg up bring it forward in between your both hands

and then inhale sweep your arms over the head reach upward a little bit high as you exhale bend forward put your hands downn and step back to the chaturanga dandasana inhale urdhva mukha svanasana exhale adho mukha svanasana strech your hips high again keep pressing your palms reach high again bending your knees jump forward for the halfway look up exhale completely bend forward inhale for the chair pose utkatasana roll your shoulders back and then exhale samasthithi

Now we will do Padangusthasana this is your first ashtanga posture or fundamental posture we can call it now with the next inhalation jump out keep it apart lift your chest up rotate your shoulders backward and leave it help from a thoracic region as you exhale bend forward from your hip joint keep on bending down with a straight

spine now hold on a big toes with the next inhalation look front half way look up with the next exhalation bend your both lower your head down stretch your spine down towards the floor breath in breathe out so what is actually like to happening in this Padangusthasana your legs are rotating inward because you’re doing forward

band we need to have this flexion of our pelvis okay so whenever you’re bending forward your pelvis is moving forward that is called flexor of your hips and your legs are also supposed to rotate inward so keep on bending down rotate your legs inward that’s going to help you out to deepen the posture inhale halfway look up again and then exhale put your both hands underneath your feet

so what is the difference between Padangusthasana and padahastasana your hands are directly getting underneath your feet uh whenever you’re putting your uh hands underneath your feet at that time you can easily push your reached on the floor the moment when you push it reached on the floor you will have more extension in your shoulders and that also helps us out to stretch your upper back and lower back

together in this part of satsang you will have that entire stretch from your shoulder to your upper back lower back that moves to your hamstring and your calf muscles keep moving down keep bending forward stretch feel the sensation as you are extending your muscles start to resist bring the awarness there in your muscles and

don’t resist keep on bending down and let the gravity do its work inhale halfway look up look front spiny straight and then exhale release your hands back on your hips inhale come up high all the way up and then exhale release back to samsthithi okay so these poses that we added in uh yesterday we did sun salutation A and sun salutation B

Today we added uh added on these two poses so again take your arms up over the head exhale bend forward inhale half way look up and then exhale press your palms and jump back to chaturanga dandasana inhale urdhva mukha svanasana exhale adho mukha svanasana now press your palms bend your knees jump forward or

jump through your hands into dandasana extendend the forward you can relax into the posture simply cross your legs keeping your spine straight nice and long take a deep breath in long exhalation out again stay there for a moment and observe your breath with every inhalation you will deepen your breath expand your lungs more out exhale through your nose again take a deep breath in

Just feel that expansion on your upper body that comes to your abdomen too and then exhale squeeze i mean again deep breath in just observe how it’s flowing inside and then i see it out from here we will do brahmani pranayama you just need to keep your middle finger and ring finger together and close your eye close your ears with your thumb take a deep breath in again as you exhale you have to make that humming bee sound again inhale

um……………………………………
um……………………………………

So release your hands on your knees just feel the vibration and effect of this humming bee sound your entire body start to relax and you start to deepen that observation to your posture flow with your breath don’t let other thoughts come to your mind just observe your breathing pattern natural flow of your heart let’s finish today’s session join your hands together in front of your heart center

GururBrahma GururVishnu
GururDevo Maheshwaraha
Guru Saakshaat ParaBrahma
Tasmai Sri Gurave Namaha

bow down your head all three gurus Brahma Vishnu Mahesh all of them and show them gratitude towards their feet now rub your hands together if you found some closed eyes while blinking open your eyes and namaste.

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Ayu