377 515 Health & Nutrition Exercise Yoga true Mon, 10 Dec 2007 21:45:57 -0800 /system/videos/6/77/03/377.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, sun, salutation, challenging, advanced How To Do a Sun Salutation B http://www.howcast.com/videos/377-How-To-Do-a-Sun-Salutation-B http://www.howcast.com/videos/377-How-To-Do-a-Sun-Salutation-B/edit approved 254 640 480 <object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=377"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=377" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object> 3 joekulak http://img.howcast.com/system/thumbnails/377/Mind.How_to_Do_a_Sun_Salutation_B_SD_xxlarge_maintained_aspect.jpg 873 false false false 9286 1 27 Warning Because this Sun Salutation has so many more movements and postures requiring a higher level of skill, you should be proficient at a Basic Sun Salutation and the A Series Sun Salutation before attempting this more advanced variation.

]]> 9287 2 40 Step http://img.howcast.com/system/thumbnails/377/40.jpg Mountain Pose Stand at the front of your mat in the Mountain Pose, with your feet hip-width apart and your weight evenly distributed between them, your spine erect, and your arms at your sides.

]]> 9288 3 51 Step http://img.howcast.com/system/thumbnails/377/51.jpg Chair Pose Inhale into the Chair Pose, reaching your arms up overhead with your palms pressed together and shifting your weight onto your heels as you sit back like you’re in an imaginary chair.

]]> 9289 4 63 Step http://img.howcast.com/system/thumbnails/377/63.jpg Standing Forward Bend Exhale into the Standing Forward Bend, straightening your legs and bringing your chest toward your thighs and your hands toward the floor.

]]> 9290 5 72 Step http://img.howcast.com/system/thumbnails/377/72.jpg Standing Half Forward Bend Inhale into the Standing Half Forward Bend, lifting up onto your fingertips and bending at the knees to flatten your back and expand your chest.

]]> 9291 6 82 Step http://img.howcast.com/system/thumbnails/377/82.jpg Four-Limbed Staff Pose Exhale into the Four-Limbed Staff pose, stepping or jumping your feet backward so your legs are extended behind you, while lowering yourself slowly as if doing a pushup.

]]> 9292 7 92 Tip If you can’t hold yourself in this position, hovering above the mat, lower yourself all the way to the ground.

]]> 9293 8 98 Step http://img.howcast.com/system/thumbnails/377/98.jpg Upward Facing Dog Pose Inhale into the Upward Facing Dog Pose, pushing your head and ribcage up off the mat by fully extending your arms as you press the tops of your feet into the ground. Your thighs and hips should rise a few inches above the mat.

]]> 9294 9 112 Tip If you do not have the upper body strength for this pose, lower your knees to the ground, but don’t let your hips sag to touch the mat.

]]> 9295 10 119 Step http://img.howcast.com/system/thumbnails/377/119.jpg Downward Facing Dog Pose Exhale into the Downward Facing Dog Pose, tucking your toes and lifting your hips up and back so that you’re bearing your weight on the balls of your feet. This should create an upside-down V shape with your body. Relax your neck and allow the weight of your head to lengthen your spine.

]]> 9296 11 135 Step http://img.howcast.com/system/thumbnails/377/135.jpg Warrior 1 Pose Inhale into the Warrior 1 Pose, turning your left foot out slightly and lunging forward with your right leg, reaching your arms up overhead with your palms pressed together. Your right knee should be aligned over your right ankle, with your right foot and knee pointing forward.

]]> 9297 12 151 Step http://img.howcast.com/system/thumbnails/377/151.jpg Four-Limbed Staff Pose Exhale into the Four-Limbed Staff Pose again, bringing your palms to the mat and stepping or jumping your feet straight back.

]]> 9298 13 160 Step http://img.howcast.com/system/thumbnails/377/160.jpg Upward Facing Dog Pose Inhale into the Upward Facing Dog Pose again.

]]> 9299 14 165 Step http://img.howcast.com/system/thumbnails/377/165.jpg Downward Facing Dog Pose Exhale into the Downward Facing Dog Pose again.

]]> 9300 15 171 Step http://img.howcast.com/system/thumbnails/377/171.jpg Warrior 1 Pose Inhale into the Warrior 1 Pose again, this time turning your right foot out slightly and lunging forward with your left leg.

]]> 9301 16 180 Step http://img.howcast.com/system/thumbnails/377/180.jpg Four-Limbed Staff Pose Exhale into the Four-Limbed Staff Pose a final time.

]]> 9302 17 188 Step http://img.howcast.com/system/thumbnails/377/188.jpg Upward Facing Dog Pose Inhale into the Upward Facing Dog Pose a final time.

]]> 9303 18 194 Step http://img.howcast.com/system/thumbnails/377/194.jpg Downward Facing Dog Pose Exhale into the Downward Facing Dog Pose a final time.

]]> 9304 19 200 Tip Stay in this pose for 5 full breaths—1 full breath is an inhale and exhale.

]]> 9305 20 207 Step http://img.howcast.com/system/thumbnails/377/207.jpg Jump in between hands Exhale, bending your knees, look between your hands and step or jump your feet up in between your hands.

]]> 9306 21 215 Step http://img.howcast.com/system/thumbnails/377/215.jpg Standing Half Forward Bend Inhale into the Standing Half Forward Bend again.

]]> 9307 22 220 Step http://img.howcast.com/system/thumbnails/377/220.jpg Standing Forward Bend Exhale, straightening your legs into the Standing Forward Bend again.

]]> 9308 23 226 Step http://img.howcast.com/system/thumbnails/377/226.jpg Chair Pose Inhale into the Chair Pose again, bending your knees and shifting your weight back onto your heels.

]]> 9309 24 233 Step http://img.howcast.com/system/thumbnails/377/233.jpg Mountain Pose Exhale, completing the Sun Salutation by returning to the Mountain Pose. Now find yourself a real chair and put it to work.

]]> 9310 25 242 Fact Ashtanga yoga is supposedly based on a lost book called Yoga Korunta, said to be written on palm leaves and eaten by ants.

]]> 515 224 How To Do the Extended Triangle Pose HowcastGuide 2107 Wed, 05 Dec 2007 20:07:04 -0800 5 joekulak ]]> 146 http://media.howcast.com/system/videos/0/24/02/224.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, extended, triangle, utthita, trikonasana, warrior Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/224/Mind.How_to_Do_the_Extended_Triangle_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/224-How-To-Do-the-Extended-Triangle-Pose 515 225 How To Do a Seated Spinal Twist Pose HowcastGuide 2952 Wed, 05 Dec 2007 20:07:08 -0800 7 joekulak ]]> 143 http://media.howcast.com/system/videos/1/25/02/225.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, seated, spinal, twist, Ardha, Matsyendrasana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/225/Mind.How_to_Do_a_Seated_Spinal_Twist_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/225-How-To-Do-a-Seated-Spinal-Twist-Pose 515 226 How To Do the Chair Pose HowcastGuide 5402 Wed, 05 Dec 2007 20:07:12 -0800 3 joekulak ]]> 91 http://media.howcast.com/system/videos/2/26/02/226.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, chair Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/226/Mind.How_to_Do_the_Chair_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/226-How-To-Do-the-Chair-Pose 515 227 How To Do the Cobra Pose HowcastGuide 2581 Wed, 05 Dec 2007 20:07:19 -0800 5 joekulak ]]> 93 http://media.howcast.com/system/videos/3/27/02/227.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, cobra Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/227/Mind.How_to_Do_the_Cobra_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/227-How-To-Do-the-Cobra-Pose 515 228 How To Do the Headstand Pose HowcastGuide 2914 Wed, 05 Dec 2007 20:07:31 -0800 6 joekulak ]]> 147 http://media.howcast.com/system/videos/4/28/02/228.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, head, stand, headstand, sirsasana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/228/Mind.How_to_Do_the_Headstand_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/228-How-To-Do-the-Headstand-Pose 515 229 How To Do the Lunge Pose HowcastGuide 897 Wed, 05 Dec 2007 20:07:35 -0800 4 joekulak ]]> 122 http://media.howcast.com/system/videos/5/29/02/229.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, lunge Health & Nutrition Exercise Yoga 1 http://img.howcast.com/system/thumbnails/229/Mind.How_to_Do_the_Lunge_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/229-How-To-Do-the-Lunge-Pose 515 230 How To Do the Four Limbed Staff Pose HowcastGuide 450 Wed, 05 Dec 2007 20:07:40 -0800 3 joekulak ]]> 92 http://media.howcast.com/system/videos/6/30/02/230.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, four-limbed, four, limbed, staff, Chaturanga, Dandasana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/230/Mind.How_to_Do_the_Four-Limbed_Staff_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/230-How-To-Do-the-Four-Limbed-Staff-Pose 515 231 How To Do the Eagle Pose HowcastGuide 686 Wed, 05 Dec 2007 20:07:43 -0800 3 joekulak ]]> 123 http://media.howcast.com/system/videos/0/31/02/231.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, eagle, Garudasana Health & Nutrition Exercise Yoga 1 http://img.howcast.com/system/thumbnails/231/Mind.How_to_Do_the_Eagle_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/231-How-To-Do-the-Eagle-Pose 515 232 How To Do the Bound Angle Pose HowcastGuide 3198 Wed, 05 Dec 2007 20:07:47 -0800 4 joekulak ]]> 84 http://media.howcast.com/system/videos/1/32/02/232.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, bound, angle Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/232/Mind.How_to_Do_the_Bound_Angle_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/232-How-To-Do-the-Bound-Angle-Pose 515 233 How To Do a Noble Pose HowcastGuide 588 Wed, 05 Dec 2007 20:07:50 -0800 2 joekulak ]]> 96 http://media.howcast.com/system/videos/2/33/02/233.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, noble Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/233/Mind.How_to_Do_the_Noble_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/233-How-To-Do-a-Noble-Pose 515 234 How To Do the Wide Legged Forward Bend HowcastGuide 446 Wed, 05 Dec 2007 20:07:54 -0800 2 joekulak ]]> 99 http://media.howcast.com/system/videos/3/34/02/234.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, wide, legged, wide-legged, forward, bend, Prasarita, Padottanasana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/234/Mind.How_to_Do_the_Wide_Legged_Forward_Bend_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/234-How-To-Do-the-Wide-Legged-Forward-Bend 515 235 How To Do the Shooting Bow Pose HowcastGuide 855 Wed, 05 Dec 2007 20:07:58 -0800 5 joekulak ]]> 96 http://media.howcast.com/system/videos/4/35/02/235.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, shooting, bow, Akarna-dhanura-asana, Akarna, dhanura, asana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/235/Mind.How_to_Do_the_Shooting_Bow_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/235-How-To-Do-the-Shooting-Bow-Pose 515 236 How To Do the Plow Pose HowcastGuide 1426 Wed, 05 Dec 2007 20:08:05 -0800 5 joekulak ]]> 164 http://media.howcast.com/system/videos/5/36/02/236.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, plow, halsana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/236/Mind.How_to_Do_the_Plow_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/236-How-To-Do-the-Plow-Pose 515 237 How To Do the Lion Pose HowcastGuide 4581 Wed, 05 Dec 2007 20:08:10 -0800 8 joekulak ]]> 97 http://media.howcast.com/system/videos/6/37/02/237.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, lion, simhasana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/237/Mind.How_to_Do_the_Lion_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/237-How-To-Do-the-Lion-Pose 515 238 How To Do the Warrior III Pose HowcastGuide 324 Wed, 05 Dec 2007 20:08:16 -0800 2 joekulak ]]> 118 http://media.howcast.com/system/videos/0/38/02/238.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, warrior, III, 3, Virabhadrasana Health & Nutrition Exercise Yoga 0 http://img.howcast.com/system/thumbnails/238/Mind.How_to_Do_the_Warrior_III_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/238-How-To-Do-the-Warrior-Iii-Pose