Vinyasa - A Two-Minute Salutation

Linking breath with movment, allow the rythm of your practice to create continuity. Repeat a few times slowly to exerience focus and calm.
Vinyasa, placing movement with intention. When breath nand ,ovemrnt are connected you'' expericne the physial practice as amoving meditation.

When you feel satisfied, remain still and sense the subtle energy you have cultivated.

Transcript

In today's practice,

We move with half sun salutations,

Adha Surya Namaskara.

These are not about speed or heat,

Perhaps more about linking breath with movement.

Begin in mountain and as you breathe in,

Reach the arms up above the head,

Taking a full body stretch.

As you breathe out,

Bend your knees and fold forward into Uttanasana.

As you breathe in,

Slide your hands up the front of the legs so the heels of the hands nestle in the tops of the hip creases.

Extend the spine long and the crown of the head forward.

Bend the elbows 90 degrees,

They're tucked into the side of the body.

As you exhale,

Fall back down to Uttanasana.

As you breathe in,

Let the breath lead the body back to standing,

Reaching the arms up and over the head.

And as you exhale,

Release the arms down by the sides.

Repeat this again,

Feeling how the rhythm can create continuity.

Inhale,

Reaching the arms up above.

Exhale,

Folding forward.

Inhale,

Folding to halfway.

You can place the hands on the shins if you like,

Rolling the shoulders down away from the ears.

Gaze slightly forward.

Exhale to fold.

Inhale to stand.

And exhale,

Arms back down by the sides of the body.

In yoga,

This is Vinyasa,

Placing movement with intention.

Repeat your half sun salutation slowly for as many rounds as you like.

When breath and movement are connected,

The practice becomes a moving meditation in itself.

Notice where you rush and where you resist.

Neither is wrong,

Both are information.

Let today be about continuity rather than intensity.

Simply keep moving one breath at a time.