Video - Kakasan to Sirshasan (step by step practice)

This is the step by step practice for Kakasan and Sirshasan and some gradual transitions from Kakasan to Sirshasan. I will upload another version with simple instructions later on.

The key instructions are focus, concentration, letting go and non-attachment. It is not so much about physical ability to perform the exercises. It is also very important to take enough rest in between each exercise and after the exercises. And never over exert ourselves nor try to force our body to go beyond its limitations.

Yoga is not about challenging the physical body to go beyond its limitation but to practice according to the condition and capability of our body in the present moment now, and allow improvement to happen gradually and naturally... The exercises are there to help us to purify and balance the energy fields and thus the mind.

All these exercises are there to help us to develop concentration and non-attachment, and to stimulate, purify, balance, conserve and channel the energy field and energy centres in our body to remove impurities or ignorance in the mind, for realization of peace and compassion. It is not important if our body are not ready to perform certain exercises or yoga poses, or our body cannot perform certain exercises or yoga poses due to physical limitations or injuries, as peace and compassion is nothing to do with our physical condition and ability to perform the exercises. Peace and compassion does not come from whether our physical body is strong and flexible or not, but it is the practice of non-attachment and letting go of the ego that will allow us to realize peace and compassion...

Be happy.

Video - Surya Namaskar - Sun Salutation learning with simple instructions

Here is a slow version of Surya Namaskar - Traditional Sun Salutation learning with simple instructions. At the beginning just focus on the movement and breathe naturally. Once our body learn to perform the 12 movements, naturally we can perform the sun salutation in a smooth flowing manner together with each inhalation and exhalation.

Start with 3 rounds and then gradually increase the rounds day by day up to the comfort of your body, until one day you can perform about 12 rounds comfortably without stopping.

The speed is varied in different individual as long as you can comfortably co-ordinate the movements with your breath naturally.

It is okay if you do not look the same exactly like how I do it, as everyone has a different body type, different physical limitations, different strength and flexibility and stamina. No need to compare with other people. Just do your best whatever your body is capable of doing. Keep practice and your physical strength, flexibility and stamina will be improving gradually and naturally.

Let go of judgment, comparison and expectation while performing the sun salutation and any other asana practice. Not judging the exercise as easy or difficult, as the exercise itself has no quality or intention to be easy or difficult. Not judging our body performances, as it is not about how good we perform the exercises or how good we look while performing the exercises. It's about do our best in performing all our actions whether it is yoga practice or daily activities, perform all our duties and responsibilities, but letting go of attachment towards all our actions and renounce the fruit or the result of our actions...

Let go of expectation towards the result or benefits of doing the exercises, but allow improvement to happen naturally and allow the benefits to come naturally as we practice regularly, and accept the result of the exercises as it is... Even when we don't know what are the benefits of doing the exercises, the benefits will still be there, they won't decrease nor disappear when we don't know what are the benefits or not having any expectations towards the result or benefits of the exercises...

Be happy.