Scribd Logo
Upload

Welcome to Scribd!

  • 243 views

    Warrior Sequence - Surya Namaskar C - Ashtanga Vinyasa Yoga

    Uploaded by

    Valiant Lord
    This document provides step-by-step instructions for the Warrior Sequence (Surya Namaskar C) in Ashtanga Vinyasa Yoga. It links the postures of Utkatasana, the two variations of Virabhadrasana (Warrior Pose), and concludes in a seated posture. The sequence flows like another sun salutation but does not return to standing between postures. Detailed instructions are given for moving through each posture with the corresponding breath and linking movements. The goal is to commit this intermediate sequence to memory through regular practice.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Warrior Sequence - Surya Namaskar C - Ashtanga Vinyasa Yoga

    Uploaded by

    Valiant Lord
    243 views5 pages
    This document provides step-by-step instructions for the Warrior Sequence (Surya Namaskar C) in Ashtanga Vinyasa Yoga. It links the postures of Utkatasana, the two variations of Virabhadrasana (Warrior Pose), and concludes in a seated posture. The sequence flows like another sun salutation but does not return to standing between postures. Detailed instructions are given for moving through each posture with the corresponding breath and linking movements. The goal is to commit this intermediate sequence to memory through regular practice.

    Original Title

    Warrior Sequence – Surya Namaskar C – Ashtanga Vinyasa Yoga

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document provides step-by-step instructions for the Warrior Sequence (Surya Namaskar C) in Ashtanga Vinyasa Yoga. It links the postures of Utkatasana, the two variations of Virabhadrasana (Warrior Pose), and concludes in a seated posture. The sequence flows like another sun salutation but does not return to standing between postures. Detailed instructions are given for moving through each posture with the corresponding breath and linking movements. The goal is to commit this intermediate sequence to memory through regular practice.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    243 views5 pages

    Warrior Sequence - Surya Namaskar C - Ashtanga Vinyasa Yoga

    Uploaded by

    Valiant Lord
    This document provides step-by-step instructions for the Warrior Sequence (Surya Namaskar C) in Ashtanga Vinyasa Yoga. It links the postures of Utkatasana, the two variations of Virabhadrasana (Warrior Pose), and concludes in a seated posture. The sequence flows like another sun salutation but does not return to standing between postures. Detailed instructions are given for moving through each posture with the corresponding breath and linking movements. The goal is to commit this intermediate sequence to memory through regular practice.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5

    Warrior Sequence – ‘Surya Namaskar C’ – Ashtanga Vinyasa

    Yoga
    4-4 minutes

    We are often asked how to get from Utkatasana (fierce posture), through the two variations of
    Virabhadrasana (warrior pose), and on to the seated postures. This particular sequence seems to cause
    a lot of confusion with newer students. The postures are linked with vinyasas (specific breath and
    movement) just like the rest of the sequence, but it can seem like you are doing another sun salutation
    (which is why it sometimes called Surya Namaskar C), as you don’t come back to standing in between.

    It is not often specified on the asana practice sheets, so we will go through it step by step here.

    UTKATASANA – FIERCE POSTURE


    Ekam Inhale Hands up look to the thumbs
    Dwe Exhale Fold forward, try to touch the chin on the knee
    Trini Inhale Lengthen the spine, look up
    Chatvari Exhale Jump the feet back, lower down Chaturanga
    Pancha Inhale Upward facing dog
    Shat Exhale Downward facing dog
    Jump the feet forward, exactly in between the hands, bend the knees, bring the arms
    Sapta Inhale up above the head. Try to keep your knees behind your toes. Use the muscles around
    your shoulder blades to bring your hands back. Look at your thumbs.
    HOLD POSTURE FOR 5 BREATHS
    Keeping the spine extended, fold forward while straightening the legs, try to touch the
    Ashtau Exhale
    chin on the knee
    Nava Inhale Lengthen the spine look up
    Dasha Exhale Jump the feet back, lower down chaturanga dandasana

    VIRABHADRASANA (A) – WARRIOR POSTURE (A)


    Ekadasha Inhale Upward facing dog
    Dwadahsa Exhale Downward facing dog
    Pivot the left foot out 45° step the right foot forwards between the hands (heel to
    heel alignment) bend the right knee 90°. Bring the arms up above the head,
    Triodasha Inhale
    palms together reaching upwards look to the thumbs. Keep trying to square the
    hips and tuck the tail bone under.
    HOLD POSTURE FOR 5 BREATHS
    Keeping the arms raised, straighten the right knee, twist the right foot in and the
    Chaturdasha Inhale
    left foot out.
    Panchadasha Exhale Bend the left knee 90°, look up to the thumbs
    HOLD POSTURE FOR 5 BREATHS
    VIRABHADRASANA (B) – WARRIOR POSTURE (B)

    Twist the right foot slightly, open the hips and the arms out to the sides. Look at
    Shodasha Inhale the left fingertips. Try to imagine you are between two panes of glass, pull the
    lower belly in, keep bending the front knee.
    HOLD POSTURE FOR 5 BREATHS
    Keeping the arms extended to the sides, straighten the left knee, twist the left foot
    Saptadasha Inhale
    in and the right foot out.
    Asthadasha  Exhale Bend the right knee, keep looking at the fingertips
    HOLD POSTURE FOR 5 BREATHS
    Ekona
    Exhale Bring the palms down next to the right foot, step back chaturanga dandasana
    Vimshatihi
    Vimshathihi  Inhale Upward facing dog
    Eka
     Exhale Downward facing dog
    Vimshathihi
    Now jump through to the seated position which in Yoga Chikitsa (primary series) will be dandasana.

    It may take a while to remember the sequence completely, but try to practice it properly every time so
    that it gets committed to memory. When you’ve got this down and you become more confident in your
    practice you can start to add in handstands and other control elements.

    You might also like