I was looking for a teacher guide for a & b, they are foundational but I am learning how to queue sequence, alignment, breath, etc. What you have provided is a such a gift. So well informed an presented that I cannot thank you enough. I so appreciate your guidance on breath focus, the options and why you prefer some choices over others. Same with transition guidance and so many other considerations. Having just found your channel I can see I will be spending a lot of time here. The breadth and depth of knowledge shared is enormous and you are clearly a practiced & thoughtful yogi & teacher. Thank you so much for the time and energy you have put into this and for making it available. Such as a gift.
Robert, thank you so much for your kind words. I'm very glad that you found the channel and that it will be of service to you. It's great to connect with you here! Welcome to our community! 😄
I love this. My YTT teacher taught us to do crescent/alanasana vs Virabhadrasana 1 since she said it's not the safest for the knee of the back standing leg and alanasana is safer. Would you agree?
It depends how you do it. It's more complicated to teach Vira 1 for sure! Because ideally you teach the alignment of the back shin-knee-thigh, which can be confusing when you're also teaching the pelvis to square forward...turn the pelvis, but don't necessarily turn the back thigh! However, when teaching surya B, often the alignment is often a little "looser" in favor of the flow, so the pelvis doesn't really try to square and the knee doesn't get torqued. An interesting question: what do you GAIN by using vira 1 in surya B? Well, you get the back foot down, which can add more balance and stability (crescent is more wobbly). Pro's and con's!
Another brilliant video. Going to do my first teaching class and I found both Surya Namaskar A and B super useful. Thanks Rachel. Keep up your good work.
Thanks so much for answering me and all this input. I teach a slow flow vinyasa at a studio geared more to beginners and breath work. I will adjust the half lift to plank for that open chest and also I get on the exhale from baby cobra straight back to downward dog for the core engagement. I kept away from stepping up and coming into W1 for fear it was too difficult. I was taught to step back into crescent and then give the option to stay or let the back heel come down. I thought the transition back to crescent to step forward was good, however I definitely don’t want to put any strain on anyone’s knees. Thanks again so much for all this advice. I watch your channel a lot and am always trying to grow and improve as a teacher. I have been teaching for 2 years now and love it so much!
Hallo! If you are looking to help beginners, I may suggest doing a step back as you suggest (you're right - it's easier!) but having them place their hands on the floor first? Something like, "inhale halfway lift, exhale step your left foot back, inhale high lunge..." W1 has pro's and con's...it's more stable because foot is down, but impossible to actually square up because the back thigh is externally rotated. When we teach Vira 1 in surya B, we tend to teach is less precisely (or in other words, we don't focus on squaring so much) as we might if you were teaching it "on its own." You can also shorten it up a bit to make it more accessible :) Happy New Year!
I have been teaching in my class for sun sal b: set up mountain, inhale arms up, exhale chair, inhale and hold, exhale fold forward, inhale half lift, exhale fold, bend the knees and plant your hands, inhale plank, exhale knees down and lie down, inhale baby cobra, exhale forehead down and toes tuck, inhale down dog, exhale heels settle, inhale three legged dog right, exhale lower that foot and settle both heels, look forward and step forward, inhale half lift, exhale fold, inhale root to rise arms up, exhale hands to hips, inhale, exhale left foot back then back heel down warrior 1, keeping arms extended, left the left heel coming into a cresent lunge, inhale step forward, exhale chair, inhale come to stand palms touch, exhale hands to heart center. Other side. What do you think? Honestly lol
Hi Theresa! Nice to hear from you :) This is fun! There is no right or wrong on modifications/adaptations, but the usefulness of the variations depends on what you want to build towards. For example, you may teach a variation differently depending on your intention...is it to ultimately do "traditional" surya B, or is the intention to create something else? That caveat said - I'll add my two cents! ;) I like the extra time to inhale arms up and then exhale sit in chair - this adaptation works nicely with the qualities of the breath and is a great way to set up the flow to start. I would prefer to step back into plank from halfway lift, as I prefer the open chest as a preparation for plank/chaturanga (forward fold enables hands down, but you forfeit the open chest...pros' and con's!). It's great to use the knees in the plank down transition for more support. Same with baby cobra, a nice adaptation of UMS. I would probably exhale though back to AMS rather than inhale as it works for me more intuitively with core engagement. If your intention is to use this flow to prepare for traditional surya B, eventually you don't want to lift the leg back in three legged dog, as that encourages momentum in stepping forward and ultimately the goal would be to take that out and just step forward. I'm curious why you wouldn't step forward to vira 1, but instead step back? It's easier to step back (if less stable), but harder to get the length you'd need for crescent. I'm not really a fan of changing weight on the foundation (vira 1 to crescent with back foot) without the support of the hands, only because I find it can be a little challenging on the knee/balance. I might opt to choose either vira 1 or crescent without transitioning between them when weight bearing. But THAT said, stepping and forward and back like this is a good balance challenge! I would add that one of the benefits for surya B is that it lengthens the breath and develops breath control. I would be curious to know if you wanted to add that consideration to your flow, and if so, how that may change it? Warmly - Rachel :)
Sure that’s a great question! Surya Namaskar B and Surya Namaskar A are different forms of sun salutations ~ set series of flowering movements linked together by breath. Surya Namaskar A is easier. Surya Namaskar B includes chair, pose, and warrior one as part of the flow, which makes it more challenging.
Hi there! Absolutely not. Salutations are great for vinyasa classes ~ but what you choose to teach and how you choose to incorporate sun salutations in Vinyasa really depends on the class style and your intention 👍🏻
I was looking for a teacher guide for a & b, they are foundational but I am learning how to queue sequence, alignment, breath, etc. What you have provided is a such a gift. So well informed an presented that I cannot thank you enough. I so appreciate your guidance on breath focus, the options and why you prefer some choices over others. Same with transition guidance and so many other considerations. Having just found your channel I can see I will be spending a lot of time here. The breadth and depth of knowledge shared is enormous and you are clearly a practiced & thoughtful yogi & teacher. Thank you so much for the time and energy you have put into this and for making it available. Such as a gift.
Robert, thank you so much for your kind words. I'm very glad that you found the channel and that it will be of service to you. It's great to connect with you here! Welcome to our community! 😄
You are an amazing teacher who explains things so well😀🧘♀️
Aww thanks for the kind words Karen! Nice to connect with you here 😄🌈
I personally prefer keeping the feet hip-width distance apart as it provides with more stability
I’m practice teaching this first the first time and found your tips incredibly helpful! Thank you!!
Hi Paul - that is AWESOME!! Congrats on your teaching journey, I'm glad this was helpful :)
Thanks for this very helpful video ❤
My pleasure! 🤍
I love this.
My YTT teacher taught us to do crescent/alanasana vs Virabhadrasana 1 since she said it's not the safest for the knee of the back standing leg and alanasana is safer. Would you agree?
It depends how you do it. It's more complicated to teach Vira 1 for sure! Because ideally you teach the alignment of the back shin-knee-thigh, which can be confusing when you're also teaching the pelvis to square forward...turn the pelvis, but don't necessarily turn the back thigh! However, when teaching surya B, often the alignment is often a little "looser" in favor of the flow, so the pelvis doesn't really try to square and the knee doesn't get torqued. An interesting question: what do you GAIN by using vira 1 in surya B? Well, you get the back foot down, which can add more balance and stability (crescent is more wobbly). Pro's and con's!
Another brilliant video. Going to do my first teaching class and I found both Surya Namaskar A and B super useful. Thanks Rachel. Keep up your good work.
Awesome!! Excited that you're teaching your first class!!!🥳
Thanks so much for answering me and all this input. I teach a slow flow vinyasa at a studio geared more to beginners and breath work. I will adjust the half lift to plank for that open chest and also I get on the exhale from baby cobra straight back to downward dog for the core engagement. I kept away from stepping up and coming into W1 for fear it was too difficult. I was taught to step back into crescent and then give the option to stay or let the back heel come down. I thought the transition back to crescent to step forward was good, however I definitely don’t want to put any strain on anyone’s knees. Thanks again so much for all this advice. I watch your channel a lot and am always trying to grow and improve as a teacher. I have been teaching for 2 years now and love it so much!
Hallo! If you are looking to help beginners, I may suggest doing a step back as you suggest (you're right - it's easier!) but having them place their hands on the floor first? Something like, "inhale halfway lift, exhale step your left foot back, inhale high lunge..." W1 has pro's and con's...it's more stable because foot is down, but impossible to actually square up because the back thigh is externally rotated. When we teach Vira 1 in surya B, we tend to teach is less precisely (or in other words, we don't focus on squaring so much) as we might if you were teaching it "on its own." You can also shorten it up a bit to make it more accessible :) Happy New Year!
Excellent teaching and cueing! Thank you!
🙏🏻🙏🏻
Thank you so much Rachel! I love learning with you, so clear and easy! 🙏❤️
My pleasure 🙏🏻🙏🏻
❤❤❤awesome as always Dear Rachel. TY Namaste Deary
🤍🤍
So helpful, thank you.
My pleasure 🙏🏻
Thank you 😇 brilliant explanation of Suria Namaskar🌹
🤗 🙏🏻
Amazing as always! Thank you for the great tips
thanks for the sharing...
My pleasure!
So great, Rachel! Always love your teachings!
😁🤗thanks Ramon!! 😘😘
Great video thank you
🙏🏻🙏🏻
I have been teaching in my class for sun sal b: set up mountain, inhale arms up, exhale chair, inhale and hold, exhale fold forward, inhale half lift, exhale fold, bend the knees and plant your hands, inhale plank, exhale knees down and lie down, inhale baby cobra, exhale forehead down and toes tuck, inhale down dog, exhale heels settle, inhale three legged dog right, exhale lower that foot and settle both heels, look forward and step forward, inhale half lift, exhale fold, inhale root to rise arms up, exhale hands to hips, inhale, exhale left foot back then back heel down warrior 1, keeping arms extended, left the left heel coming into a cresent lunge, inhale step forward, exhale chair, inhale come to stand palms touch, exhale hands to heart center. Other side. What do you think? Honestly lol
Hi Theresa! Nice to hear from you :) This is fun! There is no right or wrong on modifications/adaptations, but the usefulness of the variations depends on what you want to build towards. For example, you may teach a variation differently depending on your intention...is it to ultimately do "traditional" surya B, or is the intention to create something else? That caveat said - I'll add my two cents! ;) I like the extra time to inhale arms up and then exhale sit in chair - this adaptation works nicely with the qualities of the breath and is a great way to set up the flow to start. I would prefer to step back into plank from halfway lift, as I prefer the open chest as a preparation for plank/chaturanga (forward fold enables hands down, but you forfeit the open chest...pros' and con's!). It's great to use the knees in the plank down transition for more support. Same with baby cobra, a nice adaptation of UMS. I would probably exhale though back to AMS rather than inhale as it works for me more intuitively with core engagement. If your intention is to use this flow to prepare for traditional surya B, eventually you don't want to lift the leg back in three legged dog, as that encourages momentum in stepping forward and ultimately the goal would be to take that out and just step forward. I'm curious why you wouldn't step forward to vira 1, but instead step back? It's easier to step back (if less stable), but harder to get the length you'd need for crescent. I'm not really a fan of changing weight on the foundation (vira 1 to crescent with back foot) without the support of the hands, only because I find it can be a little challenging on the knee/balance. I might opt to choose either vira 1 or crescent without transitioning between them when weight bearing. But THAT said, stepping and forward and back like this is a good balance challenge! I would add that one of the benefits for surya B is that it lengthens the breath and develops breath control. I would be curious to know if you wanted to add that consideration to your flow, and if so, how that may change it? Warmly - Rachel :)
Love your videos!!
🙏🏻🙏🏻great to have you here, Heather!
May I know what A, B stand for? Thank you very much!
Sure that’s a great question! Surya Namaskar B and Surya Namaskar A are different forms of sun salutations ~ set series of flowering movements linked together by breath. Surya Namaskar A is easier. Surya Namaskar B includes chair, pose, and warrior one as part of the flow, which makes it more challenging.
I am curious if it is necessary to do these sun salutations change at the beginning of every class
Hi there! Absolutely not. Salutations are great for vinyasa classes ~ but what you choose to teach and how you choose to incorporate sun salutations in Vinyasa really depends on the class style and your intention 👍🏻