Hello everyone,
It's Evelina here.
Welcome to my channel and welcome to this practice of Surya Namaskar,
Sun Salutation.
We'll practice the Sun Salutation of Ashtanga Yoga and you may use it also as a just daily routine if you don't feel like you can have a whole routine of maybe one hour,
One and a half hour or even half an hour of yoga practice.
Even just giving yourself this couple of minutes to do few sun salutations can beautifully prepare you for the day ahead because it will help you to warm up your body,
To stretch,
To develop strength,
To connect to your breath and your body.
So let's begin by taking a moment in a comfortable seated position where we're just going to close our eyes for a couple of breaths.
Long steady breaths as you're inhaling,
Allow your belly or chest to expand.
And as you're exhaling,
Allow your belly and chest to softly come back in.
Begin generating a sound of Ujjayi breath flowing from the back of your throat.
On both inhalation and exhalation.
Breathing only through the nose,
However,
With a gentle sound coming from the back of the throat.
The sound which may remind you of the wave of the ocean.
And then bring your palms close to the heart center.
Setting up your intention for the day ahead.
Taking a moment to feel,
To think on what would you like to invite into your day,
Into your mindset.
And then slowly open your eyes.
Let's make our way up to the standing position.
Standing at the top of your mat in Samasthiti,
So with your feet together or just gently apart if you need to,
If your knees are just not able to be so close to each other.
And now grounding your feet firmly to the floor,
Finding stability in your posture,
Distributing the weight equally over your feet.
Microbending the knees,
Engaging the thighs,
Tailbone drawn downwards,
Elongated towards the ground.
Long straight spine,
Shoulders rolled back and down.
And now continue breathing with your Ujjayi breath,
So long and steady breathing through the nose with a gentle sound coming from the back of the throat.
Deep inhale and exhale before we start Inhale,
Lifting your hands up,
Gazing upward.
Exhale,
Folding forward,
Hands on either side of the feet,
Head down.
Inhale,
Head up,
Straight spine Exhaling my steps.
Back into Chaturanga Dandasana,
Elbows close to the body.
If you need,
You may drop your knees down.
Inhale,
Chest open,
Upward facing dog.
Exhale,
Moving back into downward facing dog.
Breathing here,
Five long steady breaths.
Long,
Deep inhalations and exhalations with the gentle sound of Ujjayi.
Maybe you need to bend your knees in order to be able to elongate the spine more,
That's totally fine.
Just ensure that your spine is not curving in here.
Rolling the shoulders away from your ears Pressing your palms firmly down to the floor.
Last two breaths.
Gazing towards your navel,
Elongating back of your neck.
And with your next inhalation,
Look front and step forward,
Halfway up.
Exhale,
Fold forward,
Head down.
Inhale going all the way up,
Reaching up.
Exhale back to Samasthiti.
Inhale,
Lifting your hands up,
Gazing up.
Exhale,
Folding forward,
Head down.
Inhale,
Head up,
Chest up.
Chaturadi exhale,
Step back into Chaturanga.
Punch,
Inhale,
Upward facing dog,
Chest open.
Shut,
Exhale,
Downward facing dog,
Lengthen the spine.
One long steady breath.
2.
Pressing your palms firmly down.
3,
Reaching your tailbone a little higher,
Elongating the spine.
Four.
And five.
Exhale,
Step to the front,
Halfway up.
As to exhale fold her down.
Now inhale going all the way up,
Reaching up.
Exhale Samasthiti.
A coming hair,
Hands up,
Gaze up.
Do exhale,
Head down,
Fold.
Inhale,
Head up,
Straight spine.
And this time chatuary exhale will step or jump.
Whatever you prefer for yourself into Jaturanga.
Fanshine hair,
Open up the chest.
Shut,
Exhale,
Lengthen the spine.
One.
Tooooooooooooooooooo elongating the spine.
3 FOUR!
And five Subtly inhale,
Bend your knees,
Look front and jump front halfway up.
I still exhale.
Fold.
Head down.
Now inhale all the way up,
Reach up to the ceiling.
Exhale,
Samasthiti.
2 more times.
New exhale fold forward,
Head down.
Training heel,
Head up,
Chest up.
Chat,
Worry,
Exhale,
Step or jump back.
Into Chaturanga Dandasana.
Punch and Hail!
Shut.
Exhale.
Swam.
Two.
Toodaloo For long,
Steady Ujjayi breath.
Five,
Look front,
Bend your knees to the outside,
Inhale,
Jump to the front,
Halfway up As to exhale,
Fold head down.
Now I inhale all the way up,
Reach up to the ceiling Exhale,
Samasthiti.
And last one,
Come inhale.
Do a exhale.
Train the inhale.
Chaturvedi Exhale.
PANCHA IN HELL!
Shut.
Exhale.
One,
Focusing on lengthening the spine,
Maybe keeping your knees bent if you need to.
Toooooooooooooooo 3,
Pressing your front palms firmly down along with the knuckles,
Along with the fingers 4,
And five Exhale,
Bend your knees,
Look front and jump front halfway up.
As you exhale,
Fold head down.
Now I inherit all the way up.
Exhale,
Back to Samasthiti.
Open your feet hip-width apart and just take a moment to close your eyes here.
Calm,
Steady breath.
Noticing any sensations in your body.
Noticing the warmth which you generated.
Noticing your breath,
Your heartbeat.
And then just coming back for a moment to the seated position to close our mini practice today.
Just come back into your eyes closed,
Body still position,
And take a long,
Deep breath along with me.
And exhale all the way out.
Continue breathing in your own rhythm,
Long and steady breath.
And as you're breathing,
Bring your palms in front of your heart center in a gesture of gratitude.
Simply gratitude for showing up today,
For a moment even,
For a couple of minutes,
But for yourself,
For your health.
For your well-being,
Physical,
Mental,
Emotional.
So that you can.
Just be a better version of yourself in all different areas,
Aspects of your life.
Gratitude for your strong,
Healthy body.
Which was able to move today.
Are you mine?
Which showed up along with you.
And for all the small and big things which we may tend to take for granted in our daily life.
Last deep breath.
And exhale,
Slowly begin opening your eyes.
Thank you so much for joining me for this little practice.
I wish you a wonderful day.
Keep practicing regularly,
Daily ideally.
To always feel more connected to your body,
Mind,
Emotions,
To find more peace,
More happiness in your life.
If you enjoyed this practice,
Please remember to come back often,
As often as possible.
Also remember to subscribe to my channel,
To give it a like or comment,
And to check out also other practices which are here on the channel,
All available for you.
Namaste.
