Transcripts
1. Class Introduction: Hello everyone, welcome
to a new practice. So in today's class, I would like to introduce you to some validations
are pseudonymous, Keras set in Sanskrit. What is sun salutation, what is Susanna mascara. So it is defined as some
sort of active prayer, prayer in movement that
worships the Lord, Syria, lot of health, the god of health. And so by practicing
piano mascara, by incorporating it into
your asana practice, also into your everyday life, one should gain more
awareness towards the world, towards himself or herself. Obviously, if we were to talk about the physical aspect
of student and mascara, it is the amazing way how to stretch and strengthen
your massless. And how to really get
yourself immersed into the yoga SNR practice because it is pretty much the essential, the essence of
vignettes I yoga, yoga. So without any further
ado, let's get started. We will go over some salvation, a, sun salutation B, and some saltation, seek to
have it all covered nicely. In this class.
2. Sun Salutations (Surya Namaskar) A,B,C: So we'll start with
sensitization. A standing in front of demand. So step your feet
hip-width, distance apart. I like to measure
this by imagining line coming from my hip
bones down to the ground. Ground down through your feet. Grow tall, mountain pose. Lifting the crown of your
head high up to the sky, maybe rolling your shoulders
back a little bit and maintaining a neutral spine so we're not rounding the spine. We are not flattering it. Just nice and neutral spine, nice and neutral curve. Mountain pose. Come back to your breathing. So in some patients, breath is our guide. Let's take one big
inhale through the nose. Exhale through the mouth. Inhale through no style. And continue exhaling
through the nose. Inhale. I exhale. On your next inhale. Sweep your arms
high up to the sky. Look up. Exhale, fall
down towards your feet. Drawing your abdomens
diversifies. Lifting your sitting
bones high up to the sky. Relaxing your
shoulders, your head. You might want to fight
a bend in your knees. Inhale halfway lift and lengthen the spine out of our head
is reaching forward. You might want to
place your hands on your shins and new files to
maintain the back straight, shift your weight
slightly forward. Exhale, plant your
hands down. Step. Your feet too high, plank, lower your knees down. Engage your core massless
pulley will lower ribs in, start pushing away
from the ground as you lower yourself all the way down. Widening, broadening
your shoulders here. Come down to your belly. Inhale. Pull your chest,
your arms cobra. Really engaging the
back muscles here, squeezing the glutes as well. Drawing your shoulders
towards your hips. You might want to try to lift
your hands to your grant. Body shouldn't collapse down. Exhale, start start creating a little bit of a
posterior pelvic tilt in your lower spine. So rounding it a little bit, arching the back to
protect the spine. Lifting on the nice
that kink dose. And they're lifting all the way up to downward facing dog. Lifting the sitting ones
high up to the sky. Pushing away from the ground. Shoulders are slightly going away from your, from your ears. And upper us are
aligned with your ears. Drawed abdomens towards
your five main thing, the length in your spine, you are trying to keep
that back straight. You might absolutely want to bend your knees and
come onto the balls of your feet to be able to maintain the
length in your spine. Let's stay here
for three breaths. Inhale, exhale, inhale. Exhale, inhale. On the next exhale,
bend your knees. Inhale, step all the way
to the front of the mat, folded half-life, again,
lengthen the spine. Look to the friend. Like a straight exhale. Fold. Under next inhale, rule
yourself all the way back up to standing to mountain pose
vertebrae by vertebrae. Beautiful. On the next inhale, sweep your arms
high up to the sky. Look up. Exhale, fold all the
way down towards your legs. Lifting this thing, bones
high up to the sky. Inhale halfway lift and
lengthen your spine. Even here you keep drawing
the belly button in. Exhale, plant the hands down, step it through that high plank, lower your knees down, engage your core muscles. Start pressing away
from the ground as you lower yourself
all the way down. Engaging the core,
don't collapse. They're keeping your
arms close to her body. Inhale, pull your
chest, your arms. Baby Cobra, keep squeezing
those shoulders together. Engaging the back muscles. Again, you might want to
try to lift the arms. Glazed and back. Beautiful. Arch your back
a little bit on an exhale, lifting yourself
all the way back up to the downward facing dog. Sitting bones high
up to the sky. Three breaths here,
pushing away from the ground and really
pulling those hips up. Two more breaths. Exhale and on the next inhale, step it all the way to
the front of the mat, halfway, lift and
lengthen the spine. Exhale, fold down and inhale rolling all
the way back up to standing in mountain pose. Beautiful. So we've just gone
through two rounds of sun salutation, a
pseudonymous getHeight. Now it's time to do
centralization be, we will go through one round. The next inhale,
sweep your arms. I've hired this guy and
come to a chair pose. Beautiful. In your chair pose. Really tried to sit back as if you were to sit
on a normal chair, shift your weight
backwards, slightly. Inhale, lengthen your spine. Tuck your tailbone
under a little bit. So you will not create
this anterior tilt, but rather a posterior. Draw your abdomens in an app. And on the exhale, try to sit lower. Amazing. One more inhale. Exhale, fall down. Inhale, halfway, lift
and lengthen your spine. Make sure your back is straight. Exhale, plant your hands down. Step, it's too high. Plank. Lower your knees down. Chart to rank. All the way
down, engaging the course. Pooling those ribs
in, inhale, cobra, exhale, lift on your knees, tuck your toes under and
come to downward facing dog. Now, straight onto it. On your next inhale,
your right foot. Step all the way to the front of demands
between your hands, back, foot blends down
as 45-degree angle. Sweep your arms up to
the sky warrior one. So front leg is bent, left leg is extended. Hips are square. So this both in this warrior, our hips, R squared, the short edge of the mat. Inhale, exhale, plant
your hands down, step it back to high lunge, lower your knees down. Chapter anger. Lowering yourself
all the way down. Try to see if you can create a 90 degree angle with your
forearm and your upper arm. Inhale, cobra, your chest, your arms squeezing everything together and exhale
downward facing dog. On the next inhale,
left foot steps. The front between your hands. Right foot plants down. 45-degree angle, a warrior one. Sweep your arms
high up to the sky, keeping the pelvis squared. So keeping the hips squared parallel with the
short edge of your mat. Inhale, exhale, plant
your hands down, step it to high plank, lower your knees and chattering. Lay down. Your arms. Cobra. Exhale it, adds it back
and come all the way down. Duck. Amazing. Let's take three breaths here. Again. Now, try to check in. How are you feeling. Make sure you are pushing
away from the ground, pulling your sitting
bones high, a blue sky, maintaining your spine
long and straight. One more, inhale and exhale. The next inhale, step all the way to the front
of the mat, halfway, lift. Exhale, fold down. Inhale, sweep your arms high up, come to a chair pose. Amazing. From here. Stay here and from
here we will take it straight onto sun salutation. See you. Let's take one more big breath here and in your chair pose, inhale, lengthen
the spine again. Tuck your tailbone
under slightly. Draw the abdomen in and up. Exhale, sit low. Keep squeezing your
face together as well. On inhale, interlace
your fingers. Start reaching them for but
still staying in the chair. One more inhale here. Exhale, come all the way down
to low squat, Malaspina. If this is too intense for you, I recommend putting blocks. And then if your
heels, maybe a pillow, or maybe you might want to
roll the back of your mat and place it underneath your heels
for some extra leverage. All by all means, feel free to just
stay here on your, on the balls of your feet. That's absolutely fine as well, so fine whatever variation
works for you and the best, that's what it's
all about really. In your malloced center,
place your hands to prayer and keep pressing. Pressing into your
fives with your elbows. Inhale, lengthen the spine here. One more breath in and out. Place your hands down and
step it to hide flank. From here. Lower
your knees again. Push away from the ground,
start lowering down. Broadening your shoulders here. So what we don't want to do
is to squeeze the shoulders together and collapse here to bear all the white
rate in the shoulders. What we want is to really
broaden the shoulders to stay supported and balance
the weight of our body. Equally. Inhale. Pull your chest
through your arms, cobra, exhale, arch
that lower back. Lift yourself all the way
up to downward facing dog. Amazing. So on the next inhale, right foot steps forward. One back foot plans
at 45-degree angle. Sweep your arms
high up to the sky. Squared hips, hips are parallel or the short edge of
your mat. Inhale. And on the exhale we will all
been to worry to position. Our torso shifts towards
the long edge of the mat, arms open to T-shape and step your back foot
to 90 degree angle. Now, your back foot is now, but I'll do the short
edge of the mat. You're the arch
of your back foot should be in line
with your front heel. Front leg stays bent. Back leg is strong and extend it lower down into
your hip space. Really trying to make your hips. But I love If the long
edges of the mat right now shift your gaze over
your front fingers. Staying low, sinking
into that hip space. On the next inhale, start reaching forwards
and extending, straightening your front leg, you'll come to
triangle trig nasa. You might want to step your back foot a
little bit closer. Exhale over your hand, right hand down on
your right shin. Open, your left arm, high up to the sky,
open the chest. So you might want to keep
your right hand on the shame. If you want, you might
want to come all the way down to the ground
if that accessible. But what we want, we will keep those
ribs kinda tucked in. We don't want to
flared ribs out here. So make sure wherever you are, you are trying to draw
all these ribs in and really make the side
of your body straight. Lifting up towards
your left arm. The case might follow as well. Inhale, exhale, blend
both of your hands down. Now, step your back, foot back to that
worry wants ten, so replant your feet, your food to 45-degree angle and maybe step it a little
bit more towards the left. So now what we are
trying to do is to square the hips again. Inhale, exhale,
revolve triangle, open your right arm
high up to the sky. You might want to stay with your left hand on the ground
or your left fingers. You might want to place
them on your shin again. Or if you have blog or your
object or your pillow. Absolutely super
yourself with debt. So opening up
peripheral triangle, inhale, exhale, plant
your hands down. Step your back foot to warrior two stats,
90 degree angle. Bend your right knee. Extended side angle. Keep your right
hand on the ground. Lift your left arm
high up to the sky, opening the chest, squeezing those
shoulders together now. So really trying to draw
your left shoulder back. Again, you might want to
stay on the ground with your hand or you might want to have a block here to
support yourself. Inhale, exhale, plant
your hands down. Transition to lunch. Place your left knee
down underground, extended back, foot back. Inhale, sweep your arms
high up to the sky. Exhale, put them
into a prayer and twist towards the right. So place your left elbow
on your right knee. Inhale, lengthen the
spine, grow tall, exhale. Can you go deeper
into the twist, sinking into the hip space
by trying to still maintain the length in your
spine. Beautiful. Inhale, exhale, plant
your hands down. Step your right foot back
in towards your left. Come to your knees, lower your inhale here, and then lower
yourself chattering all the way down to the mat. Inhale called roughly or
just through your arms. Draw those shoulders
towards your hips. Exhale, Come on your list. I get those under
downward facing dog. Amazing. So before you go
on the other side, I invite you to lower your knees down to a child's pose
just for free bags. So put your big toes together, shift your weight
towards your heels. Lower your forehead
down to the ground. Hence, biocides and just
wiggle from side-to-side. Breathe into your whole body. Really energize it
with your breath. You are feeling died
somewhere or you are feeling any thickening
sensation or do you want to breathe and to do it right now? Let me dive in there
and it's soreness. Anything that needs some
extra attention right now, give it to it with your breath. On the next inhale. Lift your torso app. When your hands down,
tuck your toes. Exhale, come back to the
downward facing dog. The next inhale. Left leg steps forward. Warrior, one, right
foot plants at 45-degree in your sweep your
arms high up to the sky. Warrior one, squaring the hips, making them parallel with
the short edge of the mat. Lowering through our left leg. Inhale here, exhale, open up, warrior, two arms
open to T-shape. A reposition your back
foot to 90 degree angle, lower down through your hips. Trying to keep the
torso centered. Opening the hips, making
them part of the long edge. Be mindful of your left knee, so it hasn't been mentioned to come inwards. We
don't want that. We want to bring it
outwards to open it. Shift your gaze over
your front fingers. Inhale, exhale. The next inhale. Start
reaching forward. Straightening your
front foot, front leg. Again, you might want to come a little bit closer
with your back foot. Step it in a little bit. Lower yourself down
to triangle pose. So left hand and left shin, right arm reaching
high up to the sky. Opening through the hip
space, opening the chest. Again, option. Place your hand on your block. Pulling your right
hand high up to the sky so we don't collapse. We are still strong here with our with our
obliques as well. Inhale, exhale, frame
the foot, face, bow of your hands down, reposition your right foot, step it back to 45-degree angle. And you might want to step
it a little bit more to the right to really
square your hips, okay? So position your food The way that allows you to
square your hips nicely to, to align them with the
short edge of the map. Place your right hand on the ground or on the
block, or on your chin. Chin. Lift your left
arm high up to the sky. Opening the chest. Trying to bring that
left shoulder behind. Amazing. The inhale, exhale, plant your hands down. Now start start bending
your front leg. Step that back foot
behind 90 degree angle. The left your right
arm high up to the sky, extended side angle. Inhale, Exhale, plan
that hand down, come to a low lunge, place your right knee
down underground. Extend your right toes behind. Sweep your arms
high up to the sky. Inhale, exhale, to prayer, and twist all the
way to the left. So placing your right
elbow on your left thigh, inhale, lengthening
the spine. Exhale. Can you go deeper? Staying strong here? Inhale. Exhale. Place both of your
hands down now. Step that left knee
towards your right knee. Let's take chatter and on the exhale over yourself all
the way down to the mat. Don't forget to really engage the core to keep
it so active here. Sudden lowering down,
bending through your elbows, trying to maintain the 90 degree there between your forearm
and your upper arm. Lower yourself all the
way down to the mat. Inhale, cobra, exhale,
downward, facing dog. The next inhale, started walking your hands all the way
towards your toes. You can keep your knees bent. That's absolutely fine. Now get hold of your big
toes with your two fingers. Inhale, lengthen the spine, half lift, exhale, fold. Bringing the elbows to the side, relaxing your
shoulders, your head, drawing the abdomen. Forty-five. Inhale. Exhale. On the next inhale, really see your toes and
lift yourself all the way back up to standing mountain
pose, nice shoulder roll. Just take a moment here. Place your arms. Biocides. Turn your palms forward. Reaching crown of
your head high up, closing of the eyes. Trying to find your balance. Once you're ready, gently roll
yourself all the way down vertebrae by vertebrae
it so your head is start going down
towards the ground. Pin your neck, your upper
back, your spine down. Hinging from the hips, walking all the way
down to a fault. Widen your stance gently. Bringing yourself all the
way down to my last sonata. Low, squat, hands to
prayer, inhale, and exhale. Come to a comfortable
seated position. Yourself all the way down
to the ground. Seated. Meet me. In a seated position. Place your hands over top of each other at your headspace. Roll your shoulders back gently. And let's take one big
releasing breath together. Inhale through the nose, exhale through the
mouth, let go.
Jana Zlunkova, Certified Yoga Teacher
