Sonnengruß – Suryanamaskara B

Der Sonnengruß (Sanskrit, सूर्य नमस्कार, Sūrya Namaskāra, wörtl.: “Ehre sei dir, Sonne”

Der Sonnengruß steht am Anfang jeder Ashtanga Yogaserie. In der Variante Suryanamaskara B hat der Sonnengruß 17 Vinyasa:

 

Drishtis:

  • Angusta Ma Dya (1/7/11/17)
  • Nasagrai (2/4/8/12/16)
  • Nabi Chakra (6/10/14)
  • Broomadhya (3/5/9/13/15)

Suryanamaskara B Ashtanga Zählung  – Count:

  • Ekam – in, arms up (Utkataasana position)
  • Dwi – ex, hands down to feet head down
  • Triini – in, look up straight arms
  • Chatvari – ex, chaturanga dandaasana
  • Pancha – in, uurdhva mukha svaanasana
  • Shat – ex, adho mukha svanaasana
  • Sapta – in, right foot forward (Viirabhadraasana position)
  • Ashtau – ex, chaturanga dandaasana
  • Nava – in, uurdhva mukha svaanasana
  • Dasha – ex, adho mukha svanaasana
  • Ekaadasha – in, left foot forward (Viirabhadraasana position)
  • Dvaadasha – ex, chaturanga dandaasana
  • Trayodasha – in, uurdhva mukha svaanasana
  • Chathurdasha – ex, adho mukha svanaasana
  • Pancha dasha – in, jump feet to hands look up
  • Shodasha – ex, head down
  • Saptadasha – in, arms up (Utkataasana position)
  • Samasthitih
Natasa

Natasa

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