12/30/2023 0 Comments Classical sun salutation sequence![]() ![]() Não pratique Chaturanga se você tiver síndrome do túnel do carpo ou lesão no ombro, cotovelo ou punho. Exhale, draw the belly back and your thigh muscles upwards, soften your knees slightly and fold forward into Uttanasana. Semelhante a uma flexão tradicional, também fortalece os músculos ao redor da coluna, o que ajuda a melhorar a postura. Ele prepara o corpo para equilíbrios de braço mais desafiadores. Chaturanga fortalece e tonifica os pulsos, braços, músculos abdominais e região lombar. Como parte da sequência de Saudações ao Sol, o Chaturanga é frequentemente praticado muitas vezes durante as aulas de Ashtanga, Vinyasa e Power Yoga. We have several Sun Salutation sequences available with varying levels of difficulty, from basic to intermediate. Women who are pregnant should not practice the full version of the pose - instead, lower only a few inches, or plank pose Save for later. The Sun Salutation (Surya Namaskar) is an essential part of every yoga class, and is usually practiced at the beginning as an effective way to warm up the bo. Do not practice Chaturanga if you have carpal tunnel syndrome, or a shoulder, elbow, or wrist injury. Sun Salutations are a sequence of gracefully linked Asanas that are synchronized with your breath to create an intelligent and graceful flow of movement. Similar to a traditional push-up, it also strengthens the muscles surrounding the spine, which helps to improve posture. It prepares the body for more challenging arm balances. After the introduction and alignment principles, there is a guided version of 3 rounds of the salutation. Learn some key alignment and actions for the movements of the Surya Namaskar (Sun Salutation) of the Bihar Yoga School. Chaturanga strengthens and tones the wrists, arms, abdominal muscles, and lower back. Start your 2-week free trial or subscribe to enjoy full access to EkhartYoga. And they were created by the ancient yogis intelligently-the sequence A must always come before sequence B.As part of the Sun Salutations sequence, Chaturanga is often practiced many times during Ashtanga, Vinyasa and Power Yoga classes. Both are essentially breathing practices. We typically do some form of this sequence in every class. It’s important to master surya namaskara A before moving onward to surya namaskara B to prevent injury.īoth A and B are intricately linked to the breath. Here’s a classical (traditional) variation of a sun salutation. It adds in two extra poses, and works more muscles, while also challenging the cardiovascular system, as it is more aerobic than the A form. Again, we can do as many cycles as we like.Īs you can see, the B form is more intense.From down-dog, we step forward into standing forward bend, rise up into ardha uttanasana, back into uttanasana, then back into chair pose, and up into mountain pose to finish one round. ![]() ![]() Then, we step into warrior I pose on the opposite side, again followed by chaturanga, up-dog, and down-dog.From here is where warrior I pose comes in, quickly followed by chaturanga, up-dog, and down-dog.From plank we lower into chaturanga, and then rise up into upward facing dog, and back into downward facing dog.Ardha uttanasana lifts us slightly upward, and then back into plank position. From here we make our way into standing forward bend (uttanasana).Sun salute B then takes us into chair pose (utkatasana).As in sun salute A, we begin in prayer pose, hands at heart center.It also contains all postures from sun salute A, with a few variations. Sun salute B will fire up your quadriceps as it incorporates chair pose ( utkatasana) as well as warrior I (virabhadrasana). It should be done after sun salutation A. Sun salutation B is a bit more complicated, and more advanced. Sun salutation A is perfect for opening up our energy channels ( nadis) each morning to get the energy ( prana) flowing after a night of repose. Ten to twelve cycles of it works beautifully. We can do sun salutation A as many times as we wish. From chaturanga we push up into upward facing dog (urdhva mukha svanasana), and back into downward facing dog (adho mukha svanasana.)įrom down-dog, we step forward into standing forward bend, rise up and back into our upward salute, and then back to mountain pose with our hands at heart center. The yogis believed it was our hearts that knew the truth of existence, rather than the head.įrom prayer pose we raise our arms into an upward salute above our heads ( urdhva hastasana), and then swan dive into standing forward bend ( uttanasana).įrom standing forward bend we make our way into plank via a lunge position, and then into chaturanga. As you stand in prayer pose ( pranamasana), your hands rest at the heart in prayer mudra. Sun salutation A begins with prayer pose. Read: Salute the Sun's Life-Giving Glory With This Surya Namaskara Series Sun Salutation A Thus, we bow to the sun when we practice both surya namaskara A and B. ![]()
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