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Add Selection to Your Yoga Heat-Up With Solar Salutation C (Picture Tutorial)

Solar Salutations are a beautiful approach to heat up your physique, set your breath for apply, and get into the yoga zone.

When you’ve got taken a Vinyasa, Energy Yoga, or Ashtanga class earlier than then you’re in all probability already accustomed to Solar Salutations A and B, however you may not be accustomed to Solar Salutation C.

Need a refresher on Solar Salutation A and Solar Salutation B? Study Surya Namaskar A and B: Solar Salutation Circulate Picture Tutorial

Solar Salutation C (Surya Namaskar C) is the proper sequence to make use of so as to add selection to your apply when chances are you’ll be on autopilot with Solar Salutation A and B or when you’ve had sufficient Chaturanga push-ups however nonetheless need to move.

Like Solar Salutations A and B, this sequence hyperlinks with motion however has a barely totally different cadence.

Solar Salutation C (additionally known as Solar C) has a number of variations throughout yoga traditions, however this tutorial covers the most typical and foundational move.

Study The best way to Apply Solar Salutation C:

Observe together with this step-by-step yoga pose tutorial by Surya Namaskar C.

1. Starting in Mountain Pose (Tadasana)

Let's Attempt It:

Stand together with your toes collectively and a small area between your heels
Distribute your weight evenly throughout each ft in addition to the balls and heels of your ft
Stack your shoulders and hips over your ft
Lengthen your backbone out of your tailbone to the crown of your head and broaden throughout your collar bones
Launch your arms to your aspect, unfold your fingers together with your palms dealing with ahead

2. Inhale: Upward Salute (Urdhva Hastasana)

 Step 2 and 16 Upward Salute "width =" 730 "top =" 500 "class =" aligncenter size-full wp-image-94077 "/> </p>
<p> Let's Attempt It: </p>
<p>Hold the alignment and weight distribution from Mountain Pose<br />
Inhale as you sweep your arms up overhead<br />
Deliver your palms collectively overhead and gaze up in direction of your fingers<br />
Draw your navel in direction of your backbone to maintain engagement in your core<br />
Some yogis like so as to add a small standing backbend right here</p>
<p class=

Three. Exhale: Standing Ahead Fold (Uttanasana)

 Standing Ahead Fold "width =" 730 "top =" 500 "class =" aligncenter size-full wp-image-94078 "/> </p>
<p> Let's Attempt It: </p>
<p>Exhale as you fold ahead, hanging on the hips<br />
Bend your knees as a lot as you want with a purpose to plant your palms on the mat<br />
Interact and raise your quadriceps to assist launch your hamstrings<br />
Let your head hold heavy to launch rigidity in your neck and gauze in direction of your shins</p>
<p> </p>
<p class=

Four. Inhale: Half Standing Ahead Fold, or Midway Elevate (Ardha Uttanasana)

 Half Standing Ahead Fold "width =" 730 "top =" 500 "class =" aligncenter size-full wp-image-94079 "/> </p>
<p> Let's Attempt It: </p>
<p>Inhale as you raise your torso, lengthen your backbone, and flatten your again<br />
Place your fingertips on the ground or gently relaxation your fingers in your shins<br />
Gaze in direction of the ground<br />
Bend your knees barely as wanted to flatten your again</p>
<h3><span class= 5. Exhale: Ahead Fold (Uttanasana)

 Standing Ahead Fold "width =" 730 "top =" 500 "class =" aligncenter size-full wp-image-94078 "/> </p>

<h3><span class= 6. Inhale: Step Again Into Low Lunge (Anjaneyasana)

 Low-Lunge "width =" 730 "top =" 500 "class =" aligncenter size-full wp-image-94080 "/> </p>
<p> Let's Attempt It: </p>
<p>In your inhale, step your proper leg again right into a Low Lunge<br />
Decrease your proper knee to the mat<br />
All of your hips to sink ahead and down<br />
Hold your left foot regular on the mat between your fingers and your left knee stacked over your heel<br />
Hold your palms on the mat or attain your arms overhead<br />
Deliver your gaze ahead and calm down the shoulders away out of your ears</p>
<h3><span class= 7. Exhale: Downward Dealing with Canine (Adho Mukha Svanasana)

 Down-Canine "width =" 730 "top =" 500 "class =" aligncenter size-full wp-image-94081 "/> </p>
<p> Let's Attempt It: </p>
<p>Exhale to plant your palms and step your left leg again to measure your proper, ft hip-width distance aside<br />
Elevate your hips up and again, stretch your heels in direction of the bottom (okay in the event that they contact the bottom – many don't want correct alignment)<br />
Your legs will be straight or have a slight bend within the knees<br />
Unfold your fingers aside and grip the mat barely together with your fingertips<br />
Draw your navel in as you lengthen your backbone and agency your shoulder blades into your again<br />
Evenly distribute your weight between your fingers and ft<br />
Launch rigidity in your neck and gauze in direction of your shins</p>
<h3><span class= Eight. Inhale: Plank Pose (Kumbhakasana or Phalakasana)

 Plank "width =" 730 "top =" 500 "class =" aligncenter size-full wp-image-94082 "/> </p>
<p> Let's Attempt It: </p>
<p>Inhale and shift ahead, stacking your shoulders over your wrists<br />
Unfold your fingers broad and grip the mat together with your fingertips<br />
Lengths out of your heels via your backbone all the best way to the crown of your head, and gaze straight down on the mat<br />
Pull your navel towards your backbone to interact your core and full physique<br />
Modify by dropping one or each knees all the way down to the mat</p>
<p> Wish to be sure you're practising Plank Pose accurately? Right here's How!  </p>
<h3><span class= 9. Exhale: Knees-Chest-Chin (Ashtanga Namaskara)

 Knees Chest Chin "width =" 730 "top =" 500 "class =" aligncenter size-full wp-image-94083 "/> </p>
<p> Let's Attempt It: </p>
<p>Exhale and decrease your knees to the mat, protecting your toes tucked<br />
Decrease your chest to the mat between your fingers, hovering your shoulders simply over your fingers<br />
Gently decrease your chin down in direction of the mat<br />
Hug your elbows in near your sides<br />
Hold your hips and bum lifted excessive off the mat<br />
Transfer slowly and fluidly via this pose as you’re taking an extended exhale</p>
<h3><span class= 10. Inhale: Cobra (Bhujangasana)

 Cobra "width =" 730 "top =" 500 "class =" aligncenter size-full wp-image-94084 "/> </p>
<p> Let's Attempt It: </p>
<p>Inhale and pull your chest ahead as you raise your chest and shoulders off the mat and decrease your thighs onto the mat<br />
Hold your elbows tucked in near your sides<br />
Launch your ft so the tops of your ft are resting on the bottom<br />
Press your ft, thighs, and pubic bone into the bottom<br />
Broaden throughout the sternum and pull your chest ahead and up as an alternative of again<br />
Deliver your gaze ahead</p>
<p> </p>
<p class=

11. Exhale: Downward Dealing with Canine (Adho Mukha Svanasana)

 Down-Canine "width =" 730 "top =" 500 "class =" aligncenter size-full wp-image-94081 "/> </p>
<p> Let's Attempt It: </p>
<p>Ship your hips up and again<br />
Roll via or step onto the underside of your ft<br />
Take 5 breaths in Down Canine</p>
<h3><span class= 12. Inhale: Step Ahead Into Low Lunge (Anjaneyasana)

Let's Attempt It:

Inhale and take a giant step ahead together with your proper leg coming right into a Low Lunge
Place your proper foot between your fingers
Decrease your left knee to the mat

13. Exhale: Standing Ahead Fold (Uttanasana)

 Standing Ahead Fold "width =" 730 "top =" 500 "class =" aligncenter size-full wp-image-94078 "/> </p>
<p> Let's Attempt It: </p>
<p>Exhale as you step your left leg as much as meet your proper, discovering a fold ahead</p>
<h3><span class= 14. Inhale: Midway Elevate (Ardha Uttanasana)

 Half Standing Ahead Fold "width =" 730 "top =" 500 "class =" aligncenter size-full wp-image-94079 "/> </p>

<h3><span class= 15. Exhale: Standing Ahead Fold (Uttanasana)

 Standing Ahead Fold "width =" 730 "top =" 500 "class =" aligncenter size-full wp-image-94078 "/> </p>

<h3><span class= 16. Inhale: Upward Salute (Urdhva Hastasana)

 Step 2 and 16 Upward Salute "width =" 730 "top =" 500 "class =" aligncenter size-full wp-image-94077 "/> </p>

<h3><span class= 17. Exhale: Mountain Pose (Tadasana)

 Step 1 and 17 Mountain Pose "width =" 730 "top =" 500 "class =" aligncenter size-full wp-image-94076 "/> </p>

<p> That completes one half of Solar Salutation C (Surya Namaskar C). Repeat the steps on the left aspect by stepping backwards and forwards together with your left foot into lungs in Steps 6 and 12. </p>
<h2><span class= Closing Ideas and Steering for Surya Namaskar C:

Solar Salutation C can function an entire apply when repeated a number of occasions if crunched for time or make it your favourite yoga class.

Solar C can be nice for sophistication sequencing as you possibly can simply add variations to low lungs corresponding to lifting your arms up, including a tie or twist, or lifting into Crescent Lunge variations.

Bear in mind to maintain respiratory slowly and deliberately with every motion on this sequence to create a shifting meditation, and as all the time hearken to your physique and regulate as wanted.

Subsequent time you are feeling such as you're in a little bit of a yoga stoop give Solar Salutation C a try to see the way it invigorates your apply. Namaste!

zero —— zero ————— December Four, 2019

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