Ka'Aha'ōlelo Hoʻonāʻo Ashings
Ma Ashtanga yoga, ua hana mauʻia nāʻano like ma keʻano hoʻokahi. Hoʻomaka kēlā me kēia kau me Sun Salutations. ʻElima haneli o Surya Namaskar Ke hele mua, a laila e hoʻokauʻia ana ka hanana me nāʻelimaʻelima o Surya Namaskara B no ka hoʻomehanaʻana i kou kino.
Nui nā papa hana waina vinasa e hoʻohana ana i ka huiʻo Ashond Sun Salutation a iʻole nā hoʻololiʻana ma luna o lākou ma keʻano he kumu no ka holoʻana o ka hoʻokomoʻana. Ma ka moʻomeheu'Ash custom, e hoʻohuiʻia kēlā me kēia hanu me kahi neʻe, e hana ai i kahi wikiwiki kūpono. Hiki ke ulu a exhalation i ka manawa like me ka mea e manaʻo neiʻoe e kau,ʻaʻole ma mua. Hiki ke hoʻololiʻia ka heluna o ka hanu i kēlā me kēia pahu i ka hana home a iʻole ka hana lāʻau vinyasa. ʻO ka manawa mua eʻike aiʻoe i kēlā me kēia o lalo i lalo, e hahai i ka loulou no nā kuhikuhi hou aʻe.
1 - Mountain Pose-Samasthiti
Ma ka'ōlelo Ashnc,'ōleloʻia ka Mountain Poseʻo S amasthiti . Hoʻomaka kēia kumu a hoʻopau i ke kaʻina Surya Namaskar B.
2 -'Ōlapa Lunahoomalu Pose-Utkatasana
Inhale.
E kulou kou mau kuli, e huki i kou mau lima, a noho hou.
3 - Ke kū nei i Bend-Uttanasana
Exhale.
E kū pololei i kou wāwae e like me kou heleʻana i mua i ke kuʻiʻana i kāu pelvis.
4 - Half forward Bend-Ardha Uttanasana
Inhale.
E hāpai i kou poʻo a piʻi i kou mau manamana lima me nā lima kūpono a me ke kīlaha lōʻihi. E kīkoʻo i kou mau lima i kou mau kuʻi a me kou'ūhā inā pono ia e hoʻihoʻi i kāu pale.
5 -ʻEhā mau limahana limahana Pose-Chaturanga Dandasana
Exhale.
E hoʻopili i kou mau lima i lalo i ka papahele a lele i kou wāwae i kaʻaoʻao o ka moena i Chaturanga Dandasana.
6 - Kū i mua i Dog-Urdhva Mukha Svanasana
Inhale.
E hoʻopili i kou mau lima, e hāʻule i kou mau pūhaka, e hele i luna o nā poʻo o kou mau wāwae, a hoʻonui i kou umauma i ke kaupaku no Upward Front Dog.
7 - E hele i lalo i kahi o Dog-Adho Mukha Svanasana
Exhale.
E hāpai i kou pūhaka a hāʻule i luna o kou manamana wāwae i Downward Facing Dog.
8 - I-Virabhadrasana I
Inhale.
E kau i kou wāwae'ākau ma mua o kou lima'ākau. E kuʻuli i kou wāwae'ākau, i like ka'ūhā me ka papahele. E hoʻokuʻu i kou kuʻekuʻe wāwae i ka papahele a hāpai i kou mau lima i luna pono me nā lima lima.
9 -ʻEhā Lunamakahiki Pose-Chaturanga Dandasana
Exhale.
E lawe i nā lima i lalo i ka papahele a kau i kou wāwae'ākau i ka hope o kāu moena ma kaʻaoʻao hema a iho i lalo i Chaturanga, ma ka hanu hoʻokahi.
10 - Kū i mua i Dog-Urdhva Mukha Svanasana
Inhale.
E kikoo i kou mau lima a e'ōwili ma luna o nā manamana lima i ke alo e pili ana iā Dog.
11 - Nānāʻo Dog-Adho Mukha Svanasana
Exhale.
E hoʻokiʻekiʻe i kou mau pūhaka i lalo i ka Downward Facing Dog.
12 - I-Virabhadrasana I
Inhale.
E hanaʻoe i kēia mea ma kaʻaoʻao hema. E kau i kou lima hema i mua e pili ana i kou lima hema. E hāpai i kou mau lima me nā lima e pili ana i mua.
13 -ʻEhā Lunamakahiki Pose-Chaturanga Dandasana
Exhale.
E hoʻokuʻu i kou mau lima i lalo i ka papahele a waiho i kou wāwae hema i lalo i Chaturanga.
14 - Kū i mua i Dog-Urdhva Mukha Svanasana
Inhale.
E hele i mua i ka'īlio.
15 - Nānāʻo Dog-Adho Mukha Svanasana
Exhale.
E hoʻokiʻekiʻe i kou pūhaka i lalo i ka Downward Dog. E noho maanei no ka hanuʻelima.
16 - Half Kiʻekiʻe Bend-Ardha Uttanasana
Inhale.
E kuʻuli i kou mau kuli, e piʻi i luna o nā pōpō o kou mau wāwae, a kaomi aiʻole e lele i kou mau wāwae i mua o Ardha Uttanasana me kahi pālahalaha.
17 - Ke kū nei i muaʻo Bend-Uttanasana
Exhale.
E huli i mua o kou mau wāwae.
18 - Noho ma luna o ka Luna Pose-Utkatasana
Inhale.
E kuʻuli i kou mau kuli, hāpai i kou mau lima i luna, a hoʻokuʻu i kou noho no Utkatasana.
19 ¶ʻO Sameseti,ʻo Tadana,
Exhale.
E kū pololei i kou mau wāwae a hoʻokuʻu i kou mau lima ma kouʻaoʻao, e hoʻi ana i Samasthiti.