SURYA NAMASKARA A / 가이드

SURYA NAMASKARA A

OPENING

1. Please stand in front of your mat.
2. Feet parallel hip distance
3. Second toes point forward
4. Stand up straight
5. Your ears, shoulder, hip, knees and ankle should be in one line
6. Perpendicular to your mat
7. Your arms straight next to your body, hands face in.

Tadasana in namaste

Inhale, arms up next to your ears [URDHVA HASTASANA]

1. Shoulder relax
2. Inner elbows facing each other
3. 5 fingers active like a star [Drishti Up]

Exhale, move from your hips / forward fold [UTTANASANA]

1. Feet parallel hip distance
2. Knees straight
3. Hip above your ankle
4. Tail bone up
5. Belly in
6. Your abs close to the tight
7. Your chest close to your knees
8. Your face close to your shinbone
9. Shoulder away from your ears
10. Elbows out
11. Spider finger to the mat - Your thumps next to your little toes [Drishti Back]

Inhale, flat back, chest up [ARDHA UTTANASANA]

1. Spine long, shoulder back
2. Shoulder in line your fingers
3. 3 fingers touch the mat [Drishti Forward]

Exhale, hands tiger claw to the mat, right foot back, left foot back, elbows in [CHATURANGA]

1. Body parallel to the mat
2. Your heels above the toes
3. Knees straight
4. Tail bone in
5. Belly in, Spine long
6. Shoulder back
7. Elbows above your wrist
8. Hands tiger claw to the mat [Drishti forward]

Body down, Inhale, rolls shoulder back, chest up [BHUJANGASANA]

1. Your ankle flat to the mat // feet point back
2. Tight to the mat, spine long
3. Shoulder away from your ears
4. Inner elbows facing each other
5. Hands tiger claw to the mat [Drishti up]

Exhale, tuck toes, lift your sit bone up [Adho mukha svanasana]

1. Feet parallel hip distance, heels flat to the mat
2. Your toes point forward
3. Knees straight tail bone up
4. Belly in
5. Spine long
6. Shoulder away from your ears
7. Arms straight next to your ears
8. Inner elbows facing each other
9. Hands tiger claw to the mat [Drishti back]

Inhale, right foot forward, left foot forward, spine long, [ARDHA UTTANASANA]

1. Feet parallel hip distance
2. Knees straight
3. Hip above your ankle
4. shoulder back
5. Shoulder in line your fingers
6. 3 fingers touch the mat [Drishti forward]

Exhale, forward fold, [UTTANASANA]

1. Tail bone up
2. Belly in
3. Your abs close to the tight
4. Your chest close to your knees
5. Your face close to your shinbone
6. Shoulder away from your ears
7. Elbows out
8. Spider finger - Your thumps next to your little toes [Drishti Back]

Inhale, Upper body up. [Urdhva hastasana]

1. Shoulder relax
2. Arms next to your ears
3. Inner elbows facing each other
4. 5 fingers like a star [Drishti up]

Exhale, Hands together in front of your heart, [Tadasana in namaste]