in the sequence of Surya Namaskara, the sun salutations, we have these two key movements
where the body appears to float towards its next counted position controlling those movements
will feel really good because it tends to be the case that that silky sort of floaty aesthetic will
come only when there's harmony between the breath the movement of the body and the energetic locks
within the body so what you get is this external display of internal synchronicity the body engages
in this sort of dance with gravity ultimately being overcome by that grounding force but only on
the specific terms of the body as it lands exactly in the position which is your next counter vinyasa
so for Surya Namaskar a Ekam inhale raising the arms look up to the thumbs Dve exhale folding
forward hands down head down Trini inhale head up straightening the arms and here the weight
is distributed between the hands and the feet but really the vast majority of it roots down
through the feet and to control the jump back we'll have to carry that weight in the hands so
shift it forward with the shoulders ahead of the wrists push through the arms like you're pressing
the floor away from you fingertips grip the mat to control and as the feet lift away from the floor
elbows bend with control think about taking more weight forward to counterbalance the weight of
the legs reaching back all the way to the point that you're landing in Chatvari that feeling of
control comes from balancing your weight so as you lean more weight forward you're giving
yourself permission to take more weight back and the moment that you lose that balance and you have
too much weight behind your foundation which is the hands then you're coming down much faster
and harder on that side with these clips being kind of slowed down and broken up it might be
a little bit difficult to really get a sense of what this movement is so here it is in real time
and once again
and that's it it's really nothing too fancy you don't need to get super stiff you don't need
to pike up or hold at the top for the purpose of Surya Namaskara this will feel really good
when the body and breath are just allowed to move freely in synchronicity so you don't
need to create blockages or breath holds or unnecessary stopping points along the way
so on that starting point which is your Trini position ideally you'll have the hands lining
up right beside the feet perhaps the knuckles of the hands aligning with the knuckles of the feet
if you have the flexibility for it but that's not that easy to get a sense of your weight
moving forward into the hands from this position because they're so close to the feet so what might
be easier if that's the case for you is to just use the subtle modification placing the hands
slightly ahead of the feet lean forward and if needed just give yourself a little hop
not with the intention of going straight back but try to find that balance point try
to control your way down by leaning forward as you reach the legs back over time you'll
be able to slow this down and really refine the landing but only if you practice towards finding
those balance points don't just think of it as jumping your feet from the front of your mat
to the back because then you'll always be coming down quite hard with the landing of the feet now
from your solid Chatvari position puncher inhale roll forward over the feet shut exhale press
back and after your five breaths here subtle crouch bend your knees drop the hips low so you
get to a position of power in the legs and head up to see where you're going inhale spring forward
straightening the legs and squeezing them together once again the shoulders come forward past the
wrists and press the fingertips into the ground to control so you don't go too far forward so Sapta
is the same position as Trini head up straight arms straight back Astau exhale folding forward
Nava inhale hands up and exhale Samasthitihi i'll show you that jump once again in real time
and so the key component here is Uddiyana Bandha drawing the lower abdomen in tucking
the tailbone allowing the lower back to round and it's facilitated by a deep exhale on that crouch
position notice here that you've pressed all the way back you're on the balls of the feet the legs
are coiled ready to spring and if you just press sort of halfway back to this kind of weak all
fours position here there's no power in the legs there's no rounding in the back there's no Bandha
so you want to press all the way back load up the legs this is a bit like
the movement of the tide just pulling all the way back and then accelerate forward lifting
through Uddiyana Bandha and inhaling as you land the feet carefully between the hands
all right sweet i hope that helps practice it carefully practice consistently be very
mindful of these movements as you go through you've got a few chances to practice them
in your sequence and um just putting that effort in on a daily basis is really what's going to
get you there hope that helps subscribe for more videos see you in the next one!