Here's a little article on some science behind the benefits of chanting. The word "OM" or "AUM" as most old-school yogi's will tell you is a core vibration found just humming around in the background of the earth.
Take two minutes and read this. Then sit down and say "OM" slow and long and deep about 20 times. Several times a day. Do this for one week, and let me know how life has changed. Good luck peeps!
After our warm ups of the spine, we usually proceed into a few Sun A's. Then comes the Sun B's in a Vinyasa Yoga Class. They are a bit more strenuous than the Sun A's but still, very similar.
There is an addition of a Warrior I twice upon entering into the down dog position. Once on each side, first Right, second Left leg goes to the rear. It further warms the body in a foward and backwards motion with a little bit of hip opening from the Warrior I.
All moves are done in sync with your inhalation and exhalation. Upon entering the third Down Dog we rest for typically five breaths.
Check out the attached link below for a great little youtube tutorial on a Sunsalutation B. aka Surya Namaskara B. Enjoy!
You do not need to do Five A's and Five B's. That is the Ashtanga Yoga Practice. Most "Vinyasa Flow" classes may do something like 5 A's and 3 B's. It's not something that has to be followed in any particular fashion, unlike Ashtanga, which is the same every practice.
After you have warmed the spine up in the beginning of a Vinyasa or even some Hatha classes, what is next are the "sun salutations". These are meant to further warm up the spine and the entire body in a forward and backwards motion.
Typically no side work or hip opening happens in what we call the sun salutations. Having said that, you may vary them all you desire, and I often do after one or two rounds of sun A's. Adding a few deep lunges, some twists and a warrior or two here and there.
Here's a link on how to do the traditional sun A. Remember to connect the movement with the breath, have a stable base and enjoy. Start with 3-5 and you may add up to 10-20 in total. It's entirely up to you.
Try several of these every morning, you will be bendier and stronger in no time. Enjoy!
The picture below shows another version too, this is called a "sun B", it is a bit more strenuous than a sun A, is typically done after several (3-5) sun A's and incorporates a few more asanas as you can see.
Remember to have your breath under control (thru the nose) and to always have a stable base before coming up into a pose. Do not over extend the hamstrings in the forward folds, take it easy! Maybe keep those knees a bit bent, especially in the early am. Have fun!
Buenas tardes amigos! I'll keep this one short and sweet.
Here's some science to prove what we all already know. Yoga is good for you. LOL. Seriously, take a few minutes to watch this video about stress, the brain and yoga. It's amazeballs!
You have to sign up for a weekly newsletter to watch the video, but if you dont want it, just opt out later. This lady knows what she's talking about.
Debbie Krejci E-RYT 500
Yoga Teacher Training Retreat Uvita, Costa Rica, 2021
Yoga teacher training Uvita Costa Rica
Yoga Maya Uvita