Yoga Teacher Training Retreat Center Uvita, Costa Rica

sun salutation A and B yoga teacher training costa rica 2018

5/30/2018

Do you know how to do a sun a? how about a sun b?
These are basics of a vinyasa class.
Mi amiga Stacy and I are having fun doing a few at sunset on the beach. We stayed in our "warrior one's" for a bit long but other than that this is exactly how a sun a and b are done. 5 breaths in the down dog position. One breath in each asana.
Try it yourself along with us.

Follow this format for a SUN A:

Inhale arms up reaching towards the sky
Exhale, diving down into a forward fold
Inhale extend the spine
exhale chaturanga dandasana
Inhale updog
Exhale Down dog
5 breaths here
Inhale look to the front of the mat
Exhale walk, step or just there (you are now in a FF)
Inhale extend the spine
Exhale FF
Inhale reaching towrds the sky.
Exhale tadasana
tadaaaaa!!!!!!! sun a complete!

Do 5-10 of these every day. And feel how warm you become. Add a few Sun B's in there after your Sun A's and get stronger and stronger.

Enjoy!
www.youtube.com/watch?v=T0D2NKYLbeQ

Best Vinyasa and Yin Yoga School in Costa Rica 2018

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the six actions of the spine

5/9/2018

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I know we've talk about this before but it is so important I want to go over it again.

Waking up the spine gently in the beginning of yoga is imperative.

You don't have to do it robotically. You can incorporate it into a super slow sun salutation. Honestly, however you do it (as long as it's gently) is probably fine. Just begin with these movements.

~Extentsion and Flexion of the spine.
Work with your breath and love 5 or more times each direction.

~Stretch out the side body. Laterals. Again, breath and reach, exhale and release the reach. 5 times or more each side.

~Twists! I save these for last as they are the most taxing on the body. Twist away! Inhale and lengthen the spine. Exhale (KEEPING THAT LENGTH) and twist.

Now that you have had this gently time to feel how you feel in the spine, begin your yoga practice.

yoga teacher training gentle yoga six actions of the spine

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sun salutation A and B yoga teacher training costa rica 2018

the six actions of the spine

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