 Hello everybody, welcome back to Esoteric Atlanta. Of course, my name is Bryce This is just a very quick video of myself going through the Sun salutations or Surya namaskar a and Surya namaskar B as I say in this video There are nine vinyasas and Surya namaskar a and there are 17 Vinyasas and Surya namaskar B. I count the vinyasas in Sanskrit in this video I have also done a more modified variation of the Sun salutations in the fact that I am not going to be jumping in this video jumping into Chaturanga or Jumping forward from the downward-facing dog position. I know that a lot of yoga teachers out there will put up videos that it's more like a Demonstration will they'll do the full extent of the transition. So for myself, I thought for you guys Since I've gotten so many people asking about modifications and variations that I would show you how to properly step back and step forward I also want to comment on Chaturanga If you are Chaturanga is weak lowering All I want you to do is just hold the plank and then move into upward-facing dog from the plank position Remember that these these these things take time to a whole life practice You're not going to learn to do it smoothly in one day it's going to take a lot of a falling and Slipping and being messy on your mat before things start to come together and the body starts to find its own alignment in this Transition once again, I want to remind everybody Sun salutations do not mean Sun worship The Prana are the upward moving energy of the body is shown by the symbol of the Sun Just as the Upana are the downward flowing energy of the body is shown by the symbol of the moon Surya Namaskar the Sun Namaskar Salutations that's a greeting. So what you're doing in the Sun salutations is you are warming your body up, basically You are creating heat in the body. You are waking at your Prana up. You are creating sweat Okay, and so that is all you are doing and so something I tell my students all the time is when you are in this practice Don't try to rush through it and really be present with each posture Really feel where your body is waking up. Where is the blood flowing? Okay, good luck. And if you have any more questions, please ask me down in the comment section below Good morning, everybody. It is about five o'clock in the morning on Tuesday, December I believe it's the sixth today I'm gonna be doing Surya Namaskar and Surya Namaskar B But before I ever start my Sun salutations as I've told you guys before I always do a little bit of warm up I bring my right foot forward Lining my knee and my ankle in one straight line and dropping the hips This causes like a sizzling sensation in the left hip flexor to open up the lower back here I'm going into a half Hada Manasana a little bit later in the practice. I'll do a full Hada Manasana, which is a split posture This is just to start to wake up the hamstring as well as my stomach pulling my stomach in as you can see my right Extended foot is always flexed that is because we do not want to passively stretch We passively stretch we get injured and so by flexing we're activating into the right big toe Which is bringing an activation up the inner thigh now I've changed sides with the left leg leading the knee and the ankle are of course and in alignment as I dropping down into the Right hip again creating that sizzling sensation now in the right hip flexor That's what a back been as basically it's opening that hip flexor and that so as muscle and now I'm stretching into the left leg Flexing my left foot. So look at my right left toe It's flexed and so into my inner thigh and up into my perineum is now being activated Which is super important for mullabunda even though mullabunda is found in your perineum or your crotch It is activated by the big toe and in the inner thigh And now I think I'm just gonna push back into a down dog just my first down dog of the practice just to wake things up Pressing into my hands. I'm not hot and sweaty yet. I will be trust me by the end of this I will be hot and sweaty So I'm just starting to let that lymphatic system flow and activate get the blood flow now in the sun Salutations I am going to do them modified which I said in the beginning So I'm going to be opting to step forwards and backwards and not jump just so you can see what that looked like egg I'm inhale my arms are up our eyes to my thumbs and do a exhale. I'm forward folding hands by my feet Trini inhale. I'm going to lift my head up lengthen my spine and Then chatwadi exhale. I'm going to step back to plank position very slowly very controlled And then lower chaturanga punch inhale up dog dropping my head back looking at my nose and then shot exhale I'm going to tuck my toes under into downward facing dog. So once again in this demonstration I am not going to be jumping forwards and backwards most people on YouTube will do the full jump for the demonstration But because we have a lot of beginners here I'm showing you a variation of how to do this without jumping Rome was not built in a day Do not compare somebody's chapter 10 to your chapter 1 be be here now It's one of Rom Doss's books be content where you are of course downward dog and Siri Namaskar is held for five breaths and Then sub to inhale I'm going to come forward again with my head up stepping forward and then ash down exhale I'm going to fold Now by inhale arms up eyes to the thumbs and then exhale hands by my side back to point zero position CT so again nine vinyasa's and siri namaskar a a can inhale arms up eyes to the thumbs first vinyasa Dwaye exhale forward fold hands by my feet second vinyasa Trini inhale head up lengthening my spine third vinyasa Chatwadi exhale stepping it back to plank lowering down fourth vinyasa Punch inhale up dog fifth vinyasa Shut exhale. I'm coming into downward facing dog six vinyasa here I am for five breaths so while I'm in here as you can see I walk walked my feet in a little bit That's traditional for traditional yoga the downward facing dog is going to be a little bit more narrow That's because I'm warming up my serratus interior in my upper back for the jump backs and jump back and jump throughs to come Pressing into my feet pressing into my heels pressing into my fingers pushing the floor away from me Portracting my shoulders pulling my belly and tucking my chin in looking towards the navel and then sub to inhale I'm coming forward with my head up lengthen the spine Ashtow exhale forward fold Now by inhale arms up eyes to the thumbs looking towards my thumbs exhale hands by my side back to point zero positions on the CTE a Come inhale arms up eyes to the thumbs first vinyasa Dwaye exhale forward fold second vinyasa Trini inhale head up lengthen my spine third vinyasa Chat Wadi exhale jumper step back lower down fourth vinyasa punch it inhale upward facing dog fifth vinyasa Shut exhale downward facing dog sixth vinyasa. So something too when you're going through serri namaskar a don't do not rush the postures Yes, most the postures are done on either an exhale or inhale But do not rush in through the postures don't merge the postures together as one make them Definite with an end point and beginning point postures and then sub to inhale coming forward head up Lengthen the spine ashtow exhale fold Now by inhale arms up eyes to the thumbs Exhale some is DT so if you're following along with me a come inhale arms up eyes to the thumbs Dwaye exhale forward fold hands by your feet Trini inhale head up lengthen your spine pull your belly in chat Wadi exhale Jump or step back step back if you're beginning lower down Punch and inhale up dog take the back and look at your nose shot to exhale downward fought facing dog You are here for five breaths Once again as I tell my classes all the time downward facing dog is a variation of a handstand You can't learn how to do a handstand correctly until you learn how to do downward facing dog correctly So press into your hands press through your arms Lengthen your arms protract away from the mat press into your heels Even if your heels do not touch the mat keep pressing down through the heels inner thighs are active Belly is in Chen is tucked in looking towards the navel and Then sub to inhale come forward jumper step forward head up Ashtow exhale fold Now by inhale arms up eyes to the thumbs exhale some is DT Egg and inhale arms up eyes to the thumbs hands together Dwaye exhale forward fold hands by your feet Trini inhale head up lengthen your spine chat Wadi exhale jumper step back lower down Punch it inhale up dog Shut exhale down dog once again five breaths here now Surin on the scar a that has nine vinyasas that we start with is The masculine energy. It's a very linear movement forwards and backwards But when we get into Surin on the scar B that's next we're going to get into the feminine energy the reciprocal energy the energy That moves in cycles where we get deeper into the movement of the hips Which isn't going to spring us into more of a deeper understanding of mulabanda and of course both men and women carry both energies Sub to inhale come forward head up lengthen your spine Ashtow exhale fold Now by inhale arms up eyes to the thumbs look towards your thumbs exhale hands by your side some the city point zero position Surin on the scar B three times Nine vinyasas in Surin on the scar a 17 and Surin on the scar B a come inhale bend your knees arms up eyes to the thumbs Keep your legs together Dwaye exhale take a forward fold Trini inhale head up lengthen your spine Chat Wadi exhale jumper step back lower down Punch it inhale upward facing dog Shut exhale downward facing dog now sub to inhale step the right foot forward back hill grounds down arms up eyes to the thumbs There of a drossin a digging into the hips Ashtow exhale hands to the mat step back and lower Now by inhale up dog Da shy exhale down dog a kind of shy inhale left foot forward right hill grounds down arms up eyes to the thumbs Do a shy exhale hands to the mat step back and lower Try a little shy inhale up dog Just do it a shy exhale down dog once again five breaths here. So it's Surin on the scar B The third downward facing dog is the one that you hold for five breaths press into the floor You should be nice and warm and starting to get sweaty now see if you can feel the blood pumping through your ribs Pumping it through your hamstrings down through your legs through your hands The Suria the Prana the life force within you is being woken up by this movement by making these shapes By drawing these lines with your body And then punch it a shy inhale come forward head up Show the shy exhale fold Sub to the shy bend your knees arms up eyes to the thumbs Exhale some to see to heat two more times Egg and inhale bend your knees arms up eyes to the thumbs first vinyasa dway exhale forward fold second vinyasa Trini inhale head up lengthen the spine third vinyasa Chatoire exhale jumper step back lower down fourth vinyasa Punch it inhale up dog fifth vinyasa Shut exhale down dog sixth vinyasa Sub to inhale right foot forward back hill grounds down seventh vinyasa Ashtow exhale lower eighth vinyasa Navi inhale up dog ninth vinyasa Dasha I exhale down dog tenth vinyasa Egg out of shot left foot forward right hill grounds down arms up eyes to the thumbs 11th vinyasa Dua Dasha I exhale hands to the mat step back and lower 12th vinyasa Traiho to shy inhale up dog Thirteenth vinyasa Chatoire shy exhale down dog 14th vinyasa five breaths here Once again, this is not a resting posture You are 100 active in this posture belly. This is the best posture to find your bundas pull the belly in The belly goes back towards the spine and up towards the solar plexus as the perineum the crotch pulls up as well inner thighs are active And here we go punch it a shot inhale come forward head up 15th vinyasa Short shy exhale fold 16th vinyasa Supta Dasha Benjani's arms up eyes to the thumb 17th vinyasa exhale some as DT One more time point zero position and some as DT he egg and inhale arms up eyes to the thumbs Dway exhale forward fold Trini inhale head up length in the spine Jut Dwadi exhale jumper step back lower down Punch I inhale upward facing dog Shucked exhale downward facing dogs up to inhale right foot forward back. He'll grounds down arms up eyes to the thumbs Ash now exhale fold or lower down rather Nah by inhale up dog Dasha I exhale down dog. It cut a shot. He'll left foot forward right. He'll grounds down arms up eyes to the thumbs Dwaaadasha I exhale hands to the mat step back and lower Treyu Dasha inhale up dog Jut Dwaadasha I exhale down dog five breaths here press into your fingertips push the floor away from you This is the last time for this ashtanga practice that you are in downward dog for five breaths So really pull in the juice here plug up through the floor pull the energy up through the palms and through the soles of the feet activating the stomach the shoulders the hamstrings the inner thighs And then punch it a shot inhale come forward head up Show Dasha exhale fold again Sub to Dasha bend your knees arms up eyes to the thumbs Exhale hands by your side some to CTV point zero position