Adjustments for Surya Namaskara A (=sunsalutation) from Ashtanga Yoga
Some suggestions for Adjustments in Surya Namaskara A (= sun salutation) from Ashtanga Vinyasa Yoga.
Urdhva Vrikasana
Adjustment: Pull the student’s shoulders out and down
Uttanasana A
Adjustment: Put right hand on the student’s coccyx and left hand on the neck and extend
Effect: lower back remains long; Neck remains long and relaxes
Uttanasana B
Adjustment: Put right hand on the student’s coccyx
Effect: lower back remains long
Chaturanga Dandasana
Adjustment 1: Lift shoulders from the front and pull gently forward,
Effect: Elbows of the student come over the hands and the chest opens
Adjustment 2: Place fingers against the heels and say: "Push!"
Effect: Heels do not deviate outward
Adjustment 3: Lead the heals laterally into upward dog position
Urdhva Mukha Svanasana
Adjustment: Open shoulders
Verbal assistance: "Turn upper arms outward, lower arms inward."
Adho Mukha Svanasana
Adjustment 1: Untwist shoulders
Adjustment 2: Move neck to the sides
Adjustment 3: Push above the bottom of the coccyx
Adjustment 4:
- Place breastbone on student’s coccyx
- Rotate both thighs outward above from the outside
Adjustment 5: Pull up on the hips from the rear (one foot stands between the student’s legs)
Adjustment 6: Grab the inner thighs from the rear with hands crossed over to the opposite thigh and externally rotate
Adjustment 7: Spread the student’s fingers; align their hands parallel; also press the inner hand toward the floor
Samastitih
Adjustment: loosen the student’s neck with massaging movements
Verbal assistance: "put balls of the toes together, heels two finger widths apart."
Surya Namaskara A
Surya Namaskara B