Ashtanga Yoga Sun Salutation – A | Detailed guide for practice | Yoga at home | Yoga Vietnam|

Ashtanga Yoga Sun Salutation – A | Detailed guide for practice | Yoga at home | Yoga Vietnam|


Ashtnaga Sun Salutation A We have 9 vinyasas or 9 steps Each vinyasa include one asana ,breath and Dristi or gazing places For better practice during the practice you can close your eyes Stand in samasthiti city Feet together Just feel the body weight for the both the lag equally If your knee is joining together you can keep your feet wide a bit Be at ease relax a body and breath Keep your attention Ekam step 1 inhalation bring your hands up Palms together stretch your hands more, higher towards ceiling look at your thumb Suck your abdomen in Tighten your thighs Tighten your kneecap If you’re having neck issues neck pain, you can look forward Step two exhalation gently Bend forward bend the knee And the elbows Touch your abdomen to thighs and keep your palm beside your feet Exhalation erect your back If you’re having any back pain or back issues you can be here If not go further With exhalation gently bend forward Try to touch your forehead to shin Make sure that your abdomen and chest is touching your thighs You will start to feel the stretch in a hamstring Be here Bring your elbow closer relax a shoulder The neck muscle optimal Lengthen your spine Downward Keep your body weight on the toes Step 3 trini inhale with the inhalation Gently bring your chin up and sternum high again lengthen your spine secure abdomen aim With the exhalation gently drop your palms on the ground Bring the legs back one by one right and left Gently drop your knee Drop your chest and chin on the ground Drop your sternum between your palm If you feel uncomfortable you can drop your forehead on the ground Pancha step 5 cobra pose Drop your toes on the ground without moving your knee bring your toes back Bring your chest a little bit for wall Open your shoulder With the inhalation bring your chest up and chin Make sure that your neck region and shoulder is relax No Uncomfortable is there tighten your calf muscle hamstring and hip Exhalation touch your forehead on the ground And go back to downward facing dog or other mukha svanasana Keep a leg apart Pressing your palms completely on the ground Straight your hand open your shoulder relax on neck and Bring your chest upward Lift your heels up bend the knee And make sure your tailbone is lifting upward on your Straighten your lumbar spine Now gently drop your heels on the ground but knee should be bended You will start to feel the stretch in your hamstring and be there Deep five Ujjayi breath To know about ujjayi j breath you can check The description box there is a link about Ujjayi r breath how to do its benefits 5 Now gently Look at your knee toes look at between your palm Look forward lift your heels up bend the knee bring your both the leg forward one by one inhalation chin up sternum bring up a step 8 exhalation then lip follow As I said if you’re having neck issues or back issues you just try it your back you don’t hate to bend forward You can be here You can be here only if you’re not having issues you can go more further exhalation Make sure that your abdomen and chest is touching your ties with Knee bended you don’t have to straight you like completely Step 9 with the inhalation Gently come up palms together bend the knee hip down palms together inhalation Gently come up you can stretch your hands more higher Look at your thumb Whole look for wall secured abdomen tight your hip height your ties and kneecaps and Samastiti , relax your hand Relax breathe normal You can repeat this four five times You don’t have to be hurry Deep inhale exhale and continue this four five times Thank you