Surya Namaskar B

These calming images are via this talented photoghrapher 
Sun salutation, the surya namaskar B is the second opening/ warm up sequence in Primary Series for Ashtanga Yoga.  Below you can find the moves and explanations for them. Dristhi is your inner gaze. I have difficulty with fixing both the inner and the outer gaze... Whenever you get used to an asana, it's just harder to concentrate on it. The eyes want to wander, the mind wants to wander... And when you start to think everything becomes harder. The days I manage to not think about other things, even not the next asana, I feel very energized during and after the practice, uh but it's not easy, not easy at all....

The ideal amount for Surya Namaskar A and Surya Namaskar B is five repetition, the full circle..

Asana Name	Sanskrit Count	Breath	Drishti
Samasthiti	Samasthiti	-	-
Urdhva Vrikasana	Eka	Inhale	Angustha Ma Dyai /Thumb
Uttanasana A	Due	Exhale	Nasagrai / Nose
Uttanasana B	Trini	Inhale	Nasagrai / Nose
Chaturanga Dandasana	Chatuari	Exhale	Nasagrai / Nose
Urdhva Mukha Svanasana	Pancha	Inhale	Nasagrai / Nose
Adho Mukha Svanasana	Shat	Exhale, 5 breaths	Nabi Chakra / Navel
Uttanasana B	Sapta	Inhale	Nasagrai / Nose
Uttanasana A	Ashtau	Exhale	Nasagrai / Nose
Urdhva Vrikasana	Nava	Inhale	Angustha Ma Dyai /Thumb

image and source via here

5 - Chaturanga Dandasana

Chaturanga dandasana/ four-limbed staff pose is still part of the surya namaskars/ sun salutations  in ashtanga yoga. Use your full exhale from uttasana b to come to this pose with ujjayi breathing. You can jump back, walk with small steps, or walk in two big steps, it looks like the push up, but your forearms should not go away from your body, inside the elbows should be towards where your eyes are looking. And ends of each finger should touch the ground firmly.  You are still exhaling by the way. Bring the chest down, dristhi / the gaze is at the nose. If you do not have enough strength in your arms put your knees down when you start this pose, in time you will build enough strength. With the inhale and rolling over the toes you will come into urdhva mukha svanasana/ upward facing dog. Let the breath lead you, if you think or do not follow the breath, you will realize that you become tired much more quickly... So just let the breath lead you, seriously you do not need to do anything else, ah and of course engage your bandhas always and ever. 

Have a good practice all the yogis and yoginis!

2 - Urdhva Vrksasana

Urdhva vrksasana/ tadasana, tree pose... The second step after samasthiti in ashtanga yoga, inhaling, keeping the eyes focused on the thumbs,  feeling the extension of the body, feeling the stretch.... The shoulder blades should be slided down and back, leg muscles should be engaged so as the bandhas. Imagine your spine being long, very long..With ujjayi breathing take a deep breath and the next pose uttasana a./ standing forward bend..

I am taking my lunch break and having a cup of coffee in starbucks. The library ANAMED is so cool, in every sense. My escape from the heat and the world... Although we had a little conflict in the entrance it is a nice place to study.  I finished reading an already half-way-read paper.. How I wish to finish the article I have been dragging with me every possible place you can imagine before I leave Istanbul. Let's keep our hopes high.. Very high...

In the photo my new close friend "the fan" and me, practicing in my parent's living room...I guess the fan is going for samasthiti...

1 - Samasthiti

Mountain Pose/Samasthiti/ Tadasana ... The beginning of the ashtanga practice, the beginning of the sun salutation/ surya namaskar..Where one struggles to clear the mind. ... The real form of Samasthiti can be found here. The important part of this pose is to distribute the weight of the body evenly, we need to feel grounded to the earth.

The shoulders must be over hips, hips must be over ankles. The pelvis should be tucked a little, shoulders should be rolled back, and chest need to go up with the inhale with the ujjayi breathing . Big toes must be touching. The other toes must be separated as if holding the ground. The neck should be long.  We are not just standing there, we are aligning the body. Dristhi, in other words the gaze should be at the top of the nose. Your mind should be at the top of your nose too. The bandhas/ locks should be engaged.....Inhale.... Exhale...And the next pose...

Next week, I will talk about Urdhva Vrksasana/ Tree Pose if I can, if my brain is not fried by then. When I was driving I saw a "40" on the indicator panel. First I could not comprehend, then I realized that that was the temperature! I used to be very good with the heat, but I cannot stand it anymore..I literally feel like my brain is fried, boiled and cooked... Yup, I hardly can make sense anymore..

The photo has nothing to do with samasthiti. That's my favorite outfit nowadays and I would like to keep it forever, at least this way...  And it was the closest picture I could find to the pose. How have I never taken a photo of samasthiti at all?!