Sunrise Sunset

Salutations. Thanks for making time for this practice. It's said that the sun is the giver of life. So our sun salutations might be the most important and certainly a very comprehensive part of any physical ashdanga or vinyasa practice that we do. Let's start in standing at the top of the mat. Samastitihi is drawing the feet together, big toes together, heels slightly apart. Try to feel if there's a length through the spine lengthening up through the back top of the head, the shoulders rolling back and down so you've got broad collarbones, and the tailbone slightly tucked under. With an inhale allow the chest to float open, allow the shoulders to roll back and still inhaling see the thumbs meet together above the heart. Wait for the exhale and way as you begin the exhale allow the belly to empty out drawing down the body looking towards the nose. Trini inhale lengthen the spine head up looking forward and we'll modify these basic positions for today. Chhatwari exhale step or jump back and lower down to a modified chaturanga if you'd like or a full one if it's available to you. Pancha inhale draw the chest forward roll the shoulders back flatten all 10 toenails on the mat and shut exhale coming to all fours and then lifting bent knees up so that you can really tilt the hips up towards the back corner of the room. One we'll stay in these for five breaths breathe at your own comfortable pace. Two feel the fingers spreading apart from one another drawing the thumbs back towards the feet. Three and hearing the sound of your full deep breath. Four five step to inhale step or hop the feet forward look forward with the head up and spine long and shut. Ashtau exhale fold forward drop the head down another inhale following the breath all the way up see your thumbs meet together and exhale back to that neutral posture of samastitihi belly drawing in ulyanabanda. Ekam inhale floating the hands up during the breath. Dwe exhale folding forward you can bend the knees if you like try to ground the full hand on the mat if you can dropping the head. Trini inhaling inhaling lengthening spine head up and chhatwari exhale hop or jump and lower down again to any chaturanga variation that you prefer. Pancha inhale the chest forward through the shoulders rolling back and down in upward dog and shot exhale lifting the hips to the back corner of the room and letting the head just drop halfway so that your ears one are in between your upper arms. Two three maybe with the knees bent you're able to really flatten the lumbar spine the lower back four and keep the hips lifting towards the back corner of the room. Five step to inhale step in or jumping feet forward together head up long spine ashta exhale fold forward drop the head down see your nose or look on your cheeks and nava inhale rising all the way up see the thumbs meet together and exhaling back to samastitihi. Now we'll start to explore the full variations of each posture again always feel free to modify but I'll start to demonstrate full chaturanga upward dog downward dog exhale completely to find samastitihi. Ekam inhale hands up see thumbs dwe exhale folding forward dropping the head trini inhale long spine head up look forward chatwari exhale stepping or jumping during the exhalation to find a deep chaturanga variation. Pancha inhale chest floating forward on the breath shoulders roll back and down chat exhale lifting the hips to downward facing dog one so if you're able to gently keep the lower back straightening and straighten the knees at the same time two try to approach the posture with gently gently gently straightening the knees straightening the legs three it may be that your heels are lifted off the mat or knees are bent that's fine but try to feel what it's like as you lift the hips deeply straightening the legs four spreading the fingers grounding through the index mound of each hand five septa inhale step or jump feet forward head up look forward ashta exhale fold forward drop the head see the nose and nava inhale ride that inhalation all the way up see the thumbs meeting together exhale to find yourself back to neutral in samastitihi see thumbs meet dwe exhale fold forward drop the head trini inhale head up look forward and chatwari exhale step or jump find your way to your chaturanga position punch inhale upward facing dog the chest forward the shoulders rolling open shot exhale downward facing dog now as you take time and downward dog try to feel the outside edge of each upper arm the tricep area one rolling forward towards the face two so this will help you to relax your shoulders away from your ears so you don't feel them all bunching up there three looking for that external rotation through the upper arm since you've got great space between the ear and shoulder four still feeling every exhale really grounding the lower abdomen udiyana bandha five septa inhale step or jump the feet forward look forward with the head up ashta exhale folding forward drop the head see your nose begin your inhale here in nava ride that inhale all the way up still keeping shoulders back and down see your thumbs exhale samastitihi now watch where your eyes go last one air can inhale see your thumbs let your eyes settle and rest there dwe exhale fold forward drop the head looking down the cheeks or at the nose even trini inhale head up look forward then chatwari exhale step or jump lower down chaturanga the chin is forward drishti on the nose or looking forward punch inhale upward facing dog the eyes looking down the cheeks or even at the nose and shot exhale downward facing dog let your eyes find one point to settle on and rest one maybe looking at your knees or your navel or the nose itself two three hearing the sound of your own deep full breath four five septa hear the sound of your inhale and allow it to guide you forward forward feet together head up ashta exhale fold forward drop the head nava inhale rising all the way up see the thumbs meeting together and exhale to samastitihi now we'll begin sun salutation b so in sun salutation b let's make sure as always that the breath is guiding us through the practice and then in fact the breath moves the center of the body first the breath shapes the breathing area and the limbs respond to that so exhale completely in samastitihi i can inhale and as you inhale bend the knees and allow the hips to drop and then with the hips staying low raise the arms up see the thumbs and exhale fold forward letting the chest come down towards the thighs drop the head straight legs trini inhale the head up look forward and chatwari exhale step or jump lower down to chaturanga dandasana punch inhale chest forward shoulders back and upward facing dog shot exhale find yourself all the way in a downward facing dog exhaling completely there septa inhale step your right foot forward and drop your left heel back behind it heels are in a line the right knee stays bent the hands come together and you see the thumbs and ashta take that next exhale put the hands down step the right foot back breathing as needed finding chaturanga nava inhale that one brings you to upward facing dog dasha exhale downward facing dog the karasha inhale left foot forward right heel in line keep the left knee bent as you see the thumbs meet and dwarasha exhale the hands down the left foot back to chaturanga any variation will do triyogdasha taking your next inhale to upward facing dog and chaturgdasha exhaling to downward facing dog now in downward facing dog you should be able to recover that nice smooth even deep flow of breath one and as you move through sun salutation b that flow and evenness of breath might be slightly challenged too as you take on more eccentric and involved positioning of the body but still try to ride the breath three avoid holding the breath so anytime you need to just take extra breaths four and in downward dog try to find that center again the eye is gently resting on one point five punch out of shy inhale stepping or hopping forward head up long spine show the shy exhale folding forward dropping the head step out of shy inhale bend your knees deeply let the hands meet together see thumbs and from here exhale and come all the way up back to samasthiti next inhale again drop the knees drop the hips by bending the knees see the thumbs meet together dwe exhale fold forward let the eyes rest on cheeks or nose trini inhale head up look forward and chatwari exhale stepping or jumping back chaturanga dandasana punch inhale keeping the shoulders back letting the chest rise up through shoulders shut exhale downward facing dog sapta inhale as you draw the right foot forward and bring the arms up do you see that the tricep area still rolls to the face so shoulders stay away from the ears and ashta exhale draw yourself all the way back to chaturanga and maybe you can stretch the breath long enough nava inhale that you can take each position with just one breath dasha exhale avoid holding the breath the karasha inhale but try to stretch it long dwarasha exhale so that maybe each position is approached on just one breath triyogasha inhale and chaturgasha exhale downward facing dog long smooth full deep breathing with sound resting your mind on the sound of your breath one keep the fingers really spread so the thumbs pull back as if they're looking at one another two and the toes spread as well keeping the root knuckle the big toe mound grounding down three and in the hands the index mound index finger mound grounding so your roots are down four five pancharasha inhale stepping or jumping forward head up shursha exhale fold forward drop the head sapta sha inhale bend your knees keeping hips low raise the hands up together and exhale samasthiti keeping the breath really long ekim inhale dwe exhale spreading your fingers on the mat training inhale chatwari exhale stepping or jumping lowering down to chaturanga pancha inhale keeping the breath long here sha exhale lifting the hips back corner of the room sapta inhaling keep the right foot forward heels in a line see the thumbs meet shoulders down ashta exhale both hands down the right foot back chaturanga dandasa nava inhale upward facing dog dasha exhale downward facing dog ekharasha inhale the left foot forward arms up see your thumbs meeting together dwarasha exhale and let that breath guide you back to any chaturanga variation triyogdasha inhale upward facing dog chaturgdasha exhale downward facing dog keeping the tricep area rolling forward to the face one one so that the shoulders melt away from the ears two and your eyes just softly resting on the nose the navel or the knee three fingers and toes spread grounding through the roots four hearing the sound of your deep full breath reminded of udhyana and mula bandha five punch out of shine inhale jump forward head up shorsha exhale fold forward drop the head sapta out of shine inhale bend your knees hands together squeezing the knees together as well exhale samastitihi bend your knees hips drop keep the hips dropped as the hands raise dwe exhale fold forward and drop the head trini inhale the collarbones broaden as you reach the chest forward and chatwadi exhale keeping the collarbones broad keep your tailbone pointing towards the heels as well punch inhale upward facing dog the tailbone slightly still tucked shot exhale downward facing dog the hips rising to the back corner sapta inhale draw the right foot forward feel that your back left hip slightly squares towards the front of the room see thumbs ashta exhale bring the hands down chaturanga nava inhale upward facing dog dasha exhale downward facing dog ekarsha inhale left foot forward the right hip gently moving towards the front see thumbs dwater sha exhale chaturanga dandasana the collarbones broad tailbone down fayug to shine hail upward facing dog and chaturg to sha exhale downward facing dog hear the sound of your deep full breathing one two still aware that your lumbar spine is flattening three and every exhale draws the belly right up towards the lumbar spine keeping udiyana bandhan mula bandhana engaged four five pancharsha inhale stepping or jumping forward feet together head up shoulder sha exhale folding forward drop the head saptarsha inhale bend your knees squeezing knees together see your thumbs and exhale samastitihi last one just follow the sound of your breath here ekim inhale doi exhale trainee inhale chatwari exhale tailbone down collarbones broad pancha inhale sha exhale sapta inhale ashta exhale nava inhale dasha exhale ekarsha inhale dwar sha exhale triyog to shine here chaturg to sha exhale keeping the breath lengthening measuring the breath at the back of the throat one keeping a little smile on the lips so the soft palate rises up towards the skull too two feeling that the spine is lengthening the breath is lengthening three and perhaps lengthening the space between the thoughts five pancharsha inhale step or hop the feet forward head up sure sha exhale fold forward drop the head down saptarsha inhale bend the knees swing up the hands and exhale to samastitihi your neutral posture at the top of the mat so that's a wonderful comprehensive and complete practice of its own you've made some time today to get onto your mat and do yoga take some time really appreciate the benefits and hopefully you'll keep practicing watching other tutorials and practicing on your own thank you