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! 😄

Aww thanks for the kind words Karen! Nice to connect with you here 😄🌈

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My pleasure! 🤍

My pleasure 🙏🏻🙏🏻

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My pleasure 🙏🏻

😁🤗thanks Ramon!! 😘😘

🙏🏻🙏🏻great to have you here, Heather!

My pleasure!

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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!

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!

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 :)

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 👍🏻

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.