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Book of yoga sequences11/18/2023 Remember you are going to add your new pose from the lunge you reach before you get to your Warrior I. What comes next are the rules you need to make sure this little trick works for you. Now you have the mechanics of hacking your sun salutations. Your Sun Salutation B can also get hacked at two points: on the right-hand side, and again on the left-hand side. Using this point as your jump-off point means you can be more creative. The entire next tool is about how you can think about using these different heights, or planes, to jazz up your flows. You are at the mid-height point on your mat, meaning kneeling, supine and standing postures are all easy to get to. And you do! Why? Your weight is distributed across both hands and feet, so transferring it to any of these points feels natural and manageable. In this lunge shape, with your hands on the mat, it will feel like you have many more options. However, if you put your “hacking point” right before you get there, a world of other possibilities open up. Once you are in your Warrior I, it can feel like you are pretty committed to facing the front of your mat and continuing with standing postures. This is a small, but important distinction. The easiest place to hack your Sun Salutation B is right before you hit Warrior I (Virabhadrasana I), not from your Warrior I. How to Hack Your Sun Salutation B Starting Out Whatever you are adding in or trying, simply continue with the rest of your Sun Salutation afterward and either add in the same thing as you move through the sequence again or try something else next time.įor example, you could: Add some side bends in Mountain Pose (Tadasana), m ove between Upward-Facing Dog (Urdhva Mukha Svanasana) and Sphinx Pose three times, or w ork on your Crow Pose (Bakasana). Once you are comfortable with hacking Down Dog, you can of course hack at any point in the flow. What you can add in next before returning to your Downward Dog and then completing the rest of the Sun Sal? Anything you want-some postures or movements to try might be things like: t hree-legged dog, k nee-to-tricep reps, or r evolved downward dog. Traditionally, this is where we take the most time in any of the postures in this flow, providing some time and space to think. The easiest place to start with hacking a Sun Salutation A is from your Downward-Facing Dog. Totally lost your confidence? Simply start again. Forgot what happens next? Pick up at a point that is easy to get to. Got lost? Go back to Downward Dog (Adho Mukha Svanasana). The power of using a sequence you already know to get creative is that you always have somewhere to go next or a point to come back to. Once you know these sequences, then the next step is to use them as the basis for learning to flow creatively-all by yourself. Another posture, a movement within a posture, a movement between postures: anything goes. “Hacking” Sun Salutations (or any yoga flow) is just a term for working with what is already there and then adding something of your own. How do you transform these set sequences into something of your very own? You “hack” them. They are an excellent basis for your independent vinyasa yoga practice. Sun Salutations A and B contain everything you need to have a complete yoga asana practice: forward folds, backbends, inversions, core work, and hip opening. Each pose flows from one to the next in a continuous loop. There are 11 postures in the Sun Salutation A variation and 19 in Sun Salutation B. The humble Sun Salutation, or Surya Namaskar, is the foundation of modern-day vinyasa yoga. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
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