太陽礼拝を、Aの方は英語の解説で、Bの方はインストラクションの言葉のみで書いてみました。
Surya Namaskara A
Surya=Sun Namaskara=Greeting or Sultation
Sun Salutation
SAMASTHITI : Stand with both feet together.Legs active.Spine strong.Eagage the Bandhas.Breath deep.
EKAM ONE : Inhale rising both arms.The lungs should be full just as the hand touch.Gaze at the thumbs.
DVE TWO : Exhale fold forward taking the chest toward the knees as you look toward the toes.
TRINI THREE : Inhale lengthen the spine as you take your gaze to horizon
CATVARI FOUR : Exhale step or jump back.Lower down while gazing straight ahead.You may take the knees down first or come directly toward the floor.You may either the hover there or lay flat on the floor.
PANCA FIVE : Inhale straighten the arms and roll onto the top of the feet.Knees lifted.Toes pointed.
SAT SIX : Exhale as you push the hips up.Lengthen the spine from your sacrum through the top of your head.Press the heels toward the floorand lift the Kneecaps.Gaze at your navel.Engage the bandhas. 5Breaths
SAPTA SEVEN : Inhale as you either jump or walk the feet forward.Lengthen the spine and the take your gaze to the horizin.
ASTAU EIGHT :Exhale fold forward taking the chest toward the knees and your gaze toward the toes.
NAVA NINE : Inhale raising both arms high over the head until the palms touch.Gaze at thumbs.
SAMASTHITI : Exhale lower your arms preparation for the next Surya Namaskara or Vinyasa.
Surya Namaskara B
SAMASTHITI Stand with both feet together.Legs active.Spine strong.Eagage the Bandhas.Breath deep.
EKAM Inhale Utkatasna
DVE Exhale Uttanasana
TRINI Inhale Head up
CATVARI Exhale Jump - Chaturanga Dandasana
PANCA Inhale Uldhva Mukha Svanasana
SAT Exhale Adho Mukha Svnasana
SAPTA Inhale Virabhadrasana - right leg
ASTAU Exhale Jump - Chaturanga Dandasana
NAVA Inhale Uldhva Mukha Svanasana
DASA Exhale Adho Mukha Svnasana
EKADASA Inhale Uldhva Mukha Svanasana
DVADASA Exhale Virabhadrasana - left leg
TRAYODASA Inhale Uldhva Mukha Svanasana
CATURDASA Exhale Adho Mukha Svnasana 5Breaths
PANCADASA Inhale Jump - head up
SODASA Exhale Uttanasana
SAPTADASA Inhale Utkatasna
SAMASTHITI Exhale
Surya Namaskara A
Surya=Sun Namaskara=Greeting or Sultation
Sun Salutation
SAMASTHITI : Stand with both feet together.Legs active.Spine strong.Eagage the Bandhas.Breath deep.
EKAM ONE : Inhale rising both arms.The lungs should be full just as the hand touch.Gaze at the thumbs.
DVE TWO : Exhale fold forward taking the chest toward the knees as you look toward the toes.
TRINI THREE : Inhale lengthen the spine as you take your gaze to horizon
CATVARI FOUR : Exhale step or jump back.Lower down while gazing straight ahead.You may take the knees down first or come directly toward the floor.You may either the hover there or lay flat on the floor.
PANCA FIVE : Inhale straighten the arms and roll onto the top of the feet.Knees lifted.Toes pointed.
SAT SIX : Exhale as you push the hips up.Lengthen the spine from your sacrum through the top of your head.Press the heels toward the floorand lift the Kneecaps.Gaze at your navel.Engage the bandhas. 5Breaths
SAPTA SEVEN : Inhale as you either jump or walk the feet forward.Lengthen the spine and the take your gaze to the horizin.
ASTAU EIGHT :Exhale fold forward taking the chest toward the knees and your gaze toward the toes.
NAVA NINE : Inhale raising both arms high over the head until the palms touch.Gaze at thumbs.
SAMASTHITI : Exhale lower your arms preparation for the next Surya Namaskara or Vinyasa.
Surya Namaskara B
SAMASTHITI Stand with both feet together.Legs active.Spine strong.Eagage the Bandhas.Breath deep.
EKAM Inhale Utkatasna
DVE Exhale Uttanasana
TRINI Inhale Head up
CATVARI Exhale Jump - Chaturanga Dandasana
PANCA Inhale Uldhva Mukha Svanasana
SAT Exhale Adho Mukha Svnasana
SAPTA Inhale Virabhadrasana - right leg
ASTAU Exhale Jump - Chaturanga Dandasana
NAVA Inhale Uldhva Mukha Svanasana
DASA Exhale Adho Mukha Svnasana
EKADASA Inhale Uldhva Mukha Svanasana
DVADASA Exhale Virabhadrasana - left leg
TRAYODASA Inhale Uldhva Mukha Svanasana
CATURDASA Exhale Adho Mukha Svnasana 5Breaths
PANCADASA Inhale Jump - head up
SODASA Exhale Uttanasana
SAPTADASA Inhale Utkatasna
SAMASTHITI Exhale