The Doron Yoga vinyasa flow sun salutation variations, includes the surya namaskara B flow and comes after the warm up 1 and 2 and a couple of sun salutes (surya namsakaras). Instead of doing five sun salute B, I like to mix it up and get more areas of the body warmed up as we do these sun salutes. It stretches the muscles, loosens the joints, increases the heart rate and builds strength.
Here I showed vinayas flow sun salutation variations B2 and B5. B2 includes the humble warrior – where we clasp the hands and fold forward to stretch the shoulders and open the hips, and the B5 which includes warrior 2, reverse warrior, extended side angle, triangle and half moon pose. This is a great way to get more poses in with less time, keeping it flowing slow and with awareness.
The vinyasa flow sun salutation moves with inhales and exhales as well as a steady drsti (gaze). Keep it focused and controlled, yet remain soft with your mind. Stay balanced with yin and yang – active and passive, strong and soft.
Watch it fully once, then try to practice along.
It would be great to start with warm up 1 and 2 first, and then add the Doron Yoga vinyasa flow sun salute variations. For those wanting to deepen their understanding of sequencing, try either the Doron Yoga Manual or this extensive, in depth book by one of my teachers.
Warrior 1, virabhadrasana A
Warrior 1 – humble warrior
Warrior 2 – virabhadrasana B
Revolved warrior 2, viparita virabhadrasana
Extended side angle, uttita parsvakonasana
Triangle pose, uttita trikonasana,
Half moon, ardha chandrasana
Enjoy, and looking forward to reading your comments below!