Surya Namaskara A Ashtanga
Ashtanga photos
Focus on ujaii breath in back of throat, fix eyes in the distance, awareness inwards.
As one inhales, raise arms, keep eyes, focussed, awarness inwards on breath. Muscles in abdominal region engaged drawn inwards slightly, breath rising up inot chest, and whole trunk of the body lengthening
As hands meet, eyes transfer from their forward dristi towards the thumbs, stretching upwards, head looking upwards too.
Maintaining a slight arching of the back if possible, bend forwards from the pelvis maintaining the curve in one's lower back, and also the open chest, chin raised.
One folds forward moving from the waist, and then allowing the back to round only when one's pelvis cannot rotate anymore, folding trunk of bpdy along thighs and legs as much as possible if you are flexible like Ciara.
Keeping fingertips at least in contact with the mat either side of the toes, Inhaling, lift up one's head, chest lengthening the trunk of the body forwards, trying to develop an arch in the back again, or at least trying to straighten out as much as possible.
Place hands flat on the mat, either side of feet, and take some weight on the hands stepping back with the legs or else jumping back.
Exhale body down into Chataranga, trunk of the body as straight as possible (not raising the bum up in the air, and trying not to flop ones belly down ;-)
Direct from Chataranga, Inhaling, one rolls over the toes, pushing the body forwards and upwards into an arching back cobra like pose, with only hands and top of toes on the mat, neck arched back head looking upwards.
Maintaining ones weight over hands and feet, one rolls back over ones toes into downward dog posture exhaling.
One takes ones weight on ones arms and hops the feet forward (or floats them forward if one has sufficient control using the arms, bandhas, core strength)
Keeping fingertips at least in contact with the mat either side of the toes, lengthening the trunk of the body forwards
Exhale drawing trunk of body in close to the legs as much as you comfortably can.
Inhale opening ones chest, leading with ones head, raising the chin, straightening out the back as much as is possible, lifting arms out to sides
Continue to inhale rising upwards
Reach upwards, eyes transfer gaze to thumbs, lengthening upwards.
Exhale arms back down along ones sides, eyes fixed ahead.
Calendar of Yoga Retreat holidays in Burren Yoga and Meditation Centre, Ireland
