sun salutation a (surya namaskara - ktm yoga · 2020. 3. 24. · sun salutation a (surya namaskara)...
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© 2019 KTM Yoga KTMYOGA.COM
KTM YOGA PRACTICE GUIDE
Sun Salutation A (Surya Namaskara)
Mountain (Tadasana) Feettogetherortwofistsdistanceapartpointingat12 o’clock. Grounddownthroughfourcornersoffeetpullinginnerarchesup. Knees,hipsandshoulderssquaretothefront. Armsoverheadandpalmsfacingeachother. Shouldersbladespulledback. Gaze(Drishti)upwardstowardsthethumbs.
Forward Fold (Uttanasana) Feettogetherortwofistsdistanceapartpointingat12 o’clock. Pressyourchestdowntowardsthefrontofyourthighs. Foreheadaimingforshins,nosetoknee. Palmsasclosetothefloorasiscomfortablealongsidetheoutsideofyourfeet. Gaze(Drishti)istothetipofyournose.
Modifications:bendkneesandplacehandsonshinsorlowerdown
Halfway Lift (Ardha Uttanasana) Feettogetherortwofistsdistanceapartpointingat12 o’clock. Chestliftedhalfwaywithaflatspine. Shoulderbladespulledtogether. Neckinlinewithspine-seatingbonespushingbackandcrownoftheheadreachingforward.
Handsonshinsorhangingdirectlybelowshoulders. Gaze(Drishti)tothematafewinchesinfrontofyourtoes.
Modifications:placehandsonthighs
High Plank (Dandasana) Feethipwidthapart,pressurethroughtheballsofthefeet.Heelsdrivingbacktoengagequadricepswhichstraightenstheknee.
Hipsareneitherdroopingdownorstickingup.Straightlinefromheelstothecrownofyourhead.
Pelvicfloor(Mula Bandha)andabdominalmuscles(Uddiyana Bandha)areengagedtomaintainastraightbody.
Shouldersstackedoverelbowsandwrists. Handschestwidthapart. Armsstraight,microbendinelbows,slightlydrawnintobody.Wristsextended,fingersspreadwide,pressurethroughpalmsandknuckles,especiallyindexfingers.
Headinlinewithspine. Gaze(Drishti)justinfrontofyourhands.
Modifications:dropkneestothemat
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© 2019 KTM Yoga KTMYOGA.COM
Low Plank (Chantauranga Dandasana) Feethipwidthapart,pressurethroughtheballsofthefeet.Heelsdrivingbacktoengagequadriceps.
Hipsareneitherdroopingdownorstickingup.Straightlinefromheelstothecrownofyourhead.
Pelvicfloor(Mula Bandha)andabdominalmusclesbelowyournavel(Uddiyana Bandha)areengagedtomaintainastraightbody.
Elbowsoverwristat90degrees,inlinewithshouldersanddrawnintobody. Wristsextended,fingersspreadwide,pressurethroughthepalmsandknuckles,especiallyindexfingers.
Gaze(Drishti)justinfrontofyourhands.
Modifications:lowerchesttothematfrommodificationinhighplank
Upward Facing Dog (Urdhva Muka Svanasana) Presstopsoffeetandpalmsdownintothemat. Feethipwidthapart. Handsshoulderwidthapart,fingersspreadwide,pressurethroughthepalmsandknuckles,especiallyindexfingers.
Armsstraightanddrawnintoyoursidenearyourwaist. Shoulderssquaretothefrontstackedoveryourelbowsandwristsinoneverticalline.
Drawshouldersdownfromears. Chestslightlyinfrontofhands.Engagequadricepsbyliftingkneecaps,glutes(buttock)byturningheelsinandabdominalsbypullingnavelintospine.Thishelpstoliftthefrontofthighsoffyourmat.
Gaze(Drishti)isupwardsasfarasiscomfortable.
Modifications:hipsdownonthemat,raisingchestupandforward
Downward Facing Dog (Adho Mukha Svanasana) Feethipwidthapartpointingat12o’clock. Takeweightintotheheelsandengagequadriceps(shiftsweightoffwrists). TailbonesliftedupwardstoformaninvertedV. Handsshoulderwidthapartjustinfrontoftheshoulders,groundingdownfromtheforearmsthroughtothepalmsandknucklesespeciallytheindexfingers.
Screwthehandsoutwards,toexternallyrotatetheshoulders. Headbetweenupperarmsbringingearsinlinewithbiceps. Gaze(Drishti)backwardstowardsnavel.
Modifications:slightbendintheknees,blockunderhandsorfoldedtowelunderwrists
Mountain (Tadasana) Feetcanbetogetherortwofistsdistanceapartpointingat12 o’clock. Grounddownthroughfourcornersoffeetpullinginnerarchesup. Knees,hipsandshoulderssquaretothefront. Armsoverheadandpalmsfacingeachothereithertogetherorapart. Shouldersbladespulledback. Gaze(Drishti)upwardstothumbs.
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