Summary
Highlights
The session begins with five rounds of conscious breathing, emphasizing sound and diaphragmatic expansion. Following this, five more rounds are performed with the addition of Drishti, a focal point, by gazing towards the tip of the nose. The final five rounds of breath incorporate 'bondas,' engaging the pelvic floor and lower belly.
Transitioning to standing, the practitioner assumes Tadasana, focusing on grounding through the feet, rolling the shoulders back, and maintaining the pelvic floor and lower belly engagement. The soft gaze towards the nose is maintained. Tadasana serves as a foundational pose and a point of return throughout the practice.
The introduction to Surya Namaskara A starts by linking movement and breath, emphasizing the concept of Vinyasa. The first three movements of the sun salutation are practiced: inhaling to lift arms overhead, exhaling to fold forward, inhaling to lift the heart, and exhaling to fold in. This sequence is repeated several times.
The full Surya Namaskara A is introduced, including stepping back into Chaturanga Dandasana, moving into Upward-Facing Dog, and then Downward-Facing Dog. Five rounds of breath are held in Downward-Facing Dog, with variations offered for modified Chaturanga (dropping to knees or lowering the belly). This sequence is practiced multiple rounds.
Surya Namaskara B begins with a preparatory phase, bending knees and lifting arms on the inhale, then returning to Tadasana on the exhale. The full Surya Namaskara B incorporates Warrior I variations, stepping right and left feet forward, cycling through Chaturanga, Upward-Facing Dog, and Downward-Facing Dog. Five breaths are held in Downward-Facing Dog at the end of the sequence.
The class concludes with a seated position. The practitioner binds their arms behind their back and folds forward for ten breaths. This is followed by extending the arms, bringing thumb and index finger together, and maintaining a soft gaze towards the nose for ten more rounds of conscious breath. The practice finishes with 'lift-ups' (Utpluthi), pressing hands down to lift the bottom off the floor and holding for ten breaths before transitioning through a final Vinyasa.