Are there many versions of yoga sun worship asana and yoga sun worship? What do you think of it?
- Are there many versions of yoga Japanese worship? What do you think of it?
- How to practice yoga and worship Japanese?
Are there many versions of yoga Japanese worship? What do you think of it?
With regard to the N versions of sun worship, it is personally understood as: "everything remains the same!" It's just an extension and variation of the asana!
For beginners, practice sun worship A
And for those who have a certain foundation, they can practice sun worship B
The difference between An and B lies in: the transition from plate support to upper dog elbow support, if there is no certain foundation, it will not be easy to put in place, and it will also hurt your body! Therefore, after proficient in type A, you can transfer to type B!
As I have been practicing yoga for more than 13 years, I will add exercises such as "tiger style", "sleeping swan style" and "lower dog style strengthening" when I warm up in the sun worship style.
In fact, no matter what kind of asana, yoga pays attention to the perfect interpretation of self-cultivation in the body! "Jing" is fundamental! Only when we calm down can we hear our hearts!
In this world full of restlessness, let me maintain a kind, quiet and peaceful state of mind, take care of myself, practice an asana and build a heart!
Sun worship is the source of life energy for all things, the ─ Sun, a series of breathing movements that express reverence and gratitude, which are common in all yoga genres, but in different ways. The basic form of sun worship is a serial combination of more than a dozen movements, which contains the concept of cycle. From the side, it looks like an act of worship, and the object is the sun. In fact, there are similar sun-worship movements in all religions, such as the five-body film worship of Buddhism, daily worship of Islam, Christian prayer, and so on, which is a symbol of piety, dedicating oneself to a certain strength and calmly accepting the embodiment of the individual's own smallness, but in the philosophy of yoga, this power is the sun and symbolizes all things in the world and symbolizes its own essence.
There are many versions of sun worship, but sun worship An and B are the most common: an is usually the choice of beginners, while Japanese B contains slightly more challenging postures. However, sun worship is designed to guide and stretch the whole body while maintaining attention to meditation breathing.
The following picture pays homage to Sun A
The following picture is Sunday B.
The sun worship I teach is the standard Shivananda Japanese worship, also known asClassical sun worshipSuryaNamaskar in Sanskrit. Shivananda's classical sun worship consists of 12 movements, combined with breathing. The general principle is to start from standing posture → bending posture → kneeling posture → lying posture (then reversing > → kneeling posture → bending posture → standing posture) to complete a cycle. Remember that all standing positions are based on mountain posture, and the detailed order of movements is as follows:
1. < exhale > standing posture and praying
2. Inhale and lean back
3. "Exhale" standing posture foresong
4. Inhale horseback riding
5. "closed breath" flat plate
6. "exhale" eight-body head style
7. Inhale Cobra
8. Exhale and lower dog
9. Inhale, horseback riding, right foot in front
10. "Exhale" standing posture foresong
11. Inhale and lean back
12. < Exhale > standing posture and praying
When you finish on the right, number four. And 9. The equestrian style is changed to the left foot drive, then the left 12 style is completed, and the left and right sides are completed before completing 1 wheel.
Yoga Sun worship has the classic Hatha Yoga Sun worship, Ashtangari Sun worship A, Sun worship B, no matter what kind of Sun worship is a good exercise system, but also a good warm-up exercise.
1. The traditional classic sun worship (with 12 movements)
Twelve sun prayers: [prayer-arms stretching-forward flexion-riding-pinnacle-octagonal landing-snake stretching-pinnacle-riding-forward flexion-hip stretching-prayer] is a practice method for ancient Indian yogis to pay homage to the sun. It is said that this is one of the twelve postures created by ancient India to be grateful to the sun for the light and energy given to human beings. Left and right each group, calculate again, generally will be 3, 6, 9 …... This kind of number to do.
2. Sun worship A (there are eleven movements)
Worship A: [prayer-arm raising-forward flexion-extended spine-four-pillar support-upper dog-lower dog-spine extension-forward flexion-hip lift-prayer]
Action with breathing, one action and one breath, the beginning and end of the mountain style as two movements, in the lower dog stop transition to maintain 5 breaths.
3. Sunday worship B (19 asanas)
Worship B: [prayer-- Phantom chair-- forward flexion-- extended spine-- four-post support-- upper dog-- lower dog-- warrior one-- four-post support-- upper dog-- lower dog-- warrior on the other side-- four-post support-- upper dog-- lower dog-- spine extension-- forward flexion-- phantom chair-- prayer]
Action with breathing, one action and one breath, the beginning and end of the mountain style as two movements, in the lower dog stop transition to maintain 5 breaths.
Sun worship B is more difficult than Sun worship An and pays more attention to the exercise of core strength.
No matter what kind of sun worship can be used as a good warm-up exercise, people can act according to their own body, according to their own capacity, do not act too hastily, hurt the body.
Sun worship A (evolved in Hatha and belongs to Ashtanga Yoga) (a total of 11 asanas, attached below):
Divided into:
1. Exhale, Yamashi hands clasped together or on the sides of the body
two。 Inhale and raise your hands above your head.
3. Exhale and fold the torso down.
4. Inhale, raise your head and extend your spine
5. Exhale and enter the four-post support
6. Inhale and cross forward into the upper dog position
7. Exhale, buttocks back up and down the dog, keep breathing 5 times
8. Inhale, move forward or jump
9. Exhale and fold the torso forward
10. Inhale, hands above your head.
11. Exhale, Yamashi (hands clasped or on both sides of the body)
Sun worship B (evolved in Hatha and belongs to Ashtanga Yoga) (a total of 19 asanas, attached below):
1. Exhale, Yamashi hands clasped together or on the sides of the body
two。 Inhale and bend your arms upward into the phantom chair
3. Exhale, fold the torso forward and down
4. Inhale, raise your head and extend your spine
5. Exhale and enter the four-post support
6. Inhale, get on the dog.
7. Exhale and get out of the dog
8. Inhale, right leg forward warrior style
9. Exhale, four-post support
10. Inhale, upper dog
11. Exhale, lower dog position
twelve。 Inhale, left leg forward warrior
13. Exhale, four-post support
14. Inhale, upper dog
15. Exhale, lower dog position, keep breathing 5 times
16. Inhale and extend the spine
17. Exhale and fold the torso
18. Inhale, illusory chair
19. Exhale, Yamashi (hands clasped or on both sides of the body)
How to practice yoga and worship Japanese?
Sun worship is part of the daily religious prayer service, which dates back to ancient times. People salute the sun with offerings and prayers. This famous sun worship gives us dexterity, alertness, speed, sharpness and freedom to exercise our willpower and physical strength.
Matters needing attention
Editing
1. You can't practice until two hours after dinner.
two。 Dinner is not available until one hour after practice.
3. Wear loose clothes, take off accessories, and practice barefoot.
4. Breathe through your nose, slowly and long. Don't hold your breath.
5. Proceed slowly, reach the limit, step by step, and persevere.
From mountain style-phantom chair style-standing forward flexion style-lower dog style-upper dog style-limb support type
Limb support-upper dog-lower dog-standing forward flexion
Standing forward flexion-phantom chair-mountain style
Want to know more about the practice of each pose, pay attention to the editor, there is a detailed introduction!