instructor1

Noah is a world recognized teacher of Ashtanga yoga. In our first installment of Guest Instructor, Noah will demonstrate Surya Namaskara (Sun Salutation)

Noah writes: " Correct breathing is the foundation of the Ashtanga Yoga practice. Breathing is best learned through Surya Namaskara, which commences the practice.
The first Surya Namaskara has 9 vinyasas with 1 stithi, which means 9 breaths with 9 movements and 1 held position.
To begin, stand up straight in samastithi.

Inhaling, raise your hands up over your head and look up at your thumbs. This is the 1st vinyasa.

Exhaling, bend forward placing your hands next to your feet and touch your head to your knees. Gaze at your nose. This is the 2nd vinyasa.

Inhaling, lift your head up keeping your hands flat on the floor with the gaze still held at the nose. This is the 3rd vinyasa.

Exhaling, jump your feet back into a push up position and hold your body 5 or 6 inches off the floor, while maintaining the gaze at the nose. This is the 4th vinyasa.

Inhaling, push with your feet, pressing your chest forward, straighten your arms, and lift your head. Maintain your gaze at the nose. This is the 5th vinyasa.

Exhaling, push your hips up and back so that the heels rest on the floor. Now turn your gaze to the navel and hold this position for five breaths. This is the 6th vinyasa which is also the stithi of Surya Namaskara.

On the 6th inhalation, jump your feet between your hands while keeping the hands flat on the floor. Return your gaze to the nose. This is the 7th vinyasa.

Exhaling, touch your head to your knees, with the gaze at the nose. This is the 8th vinyasa.

Inhaling, reach your hands up over your head and look up at your thumbs. This is the 9th vinyasa.

Exhaling, return to samastithi, the starting position.

Surya Namaskara should be repeated 5, 8 or 10 times.
It is important to remember that Surya Namaskara is a breathing exercise and that the length of each movement is precisely coordinated with the appropriate inhalation or exhalation. In other words, the time it takes to inhale is exactly how long it should take to complete the 1st vinyasa. This method applies for each subsequent vinyasa.

You can find out more about Noah click here

Would you like to be a part of our guest instructor program? Its free! Click here!

stretches stretching, stretches, running stretches, stretches for running, stretching, stretches, stretches, swimming, shoulders tightness from swimming, , carpel tunnel stretches, pain prevention thru stretching, yoga, pilates, back stretches, eliminate back pain by stretching, back pain, neck pain, ergonomic, tight muscles, sore muscles, tight tendons, pain in tendons, tight legs, tight back, chiropractic, physical therapy, core muscles, snowboarding, stretches for snowboarding, skiing, stretching for skiing, soccer stretches, vollyball stretches, baseball, tennis stretches, stretching for tennis, skateboarding, stretches for skateboarding, yoga, yoga, asana, downward facing dog, cobra lotus, yoga, yogini, yoga sutras

yoga, yoga,yog, yoga, asana, asana, asana, yoga mat, downward facing dog, upward facing dog, lotus, bound lotus, yoga sutras, yogi, yoga schools, India, Astanga yoga, gentle yoga, Iyengar yoga, hatha yoga, hatha yoga,hatha yoga,hatha yoga,hatha yoga,hatha yoga,hatha yoga, hath

atha yoga,hatha yoga,hatha yoga,hatha yoga,hatha yog

the sun,salutation to the sun, salutation to the sun,salutation to the sun,salutation to the sun,salutation to the sun,salutation to the sun,salutation to the sun, salutation to the sun,salutation to the sun,salutation to the sun,salutation to the sun, warrior pose, warrior pose, warrior pose, warrior pose, warrior pose, warrior pose,