The Surya Namaskar or Sun Salutation is a series of asanas (postures) that is typically practiced in the morning, in the beginning of a yoga sequence as a warm up, or as the full yoga practice. This exercise is an ancient method yogis used to pay respect to the sun, which provides light for all organisms on earth. The Surya Namaskar is a full body workout and regular practice can result in benefits in the stomach, liver, heart, intestines, chest, throat, and legs. When done regularly, it can also refresh the body and mind.
There are three types of Surya Namaskar: Surya Namaskar A, B, and the Classical Surya Namaskar.
Below is a modified Surya Namaskar A which is suitable for beginners. Performing a full plank and chaturanga, (which are steps in Suryanamaskar A) as a beginner may be difficult and can also result in injuries due to lack of form. The downward facing dog and half plank mentioned below helps to build strength. You can try to practice this way for a few months before progressing into the full version.
Tadasana / Namaskarasana (Mountain Pose with hands in prayer)
Stand at the top of your mat.
Keep your feet hip width apart and weight distributed evenly across both feet.
Lift your kneecaps to engage the quads and lengthen your tailbone towards the floor.
Roll your shoulders back and expand your chest, keeping the spine long.
Place your palms together in front of your chest in a prayer position.
Stand tall and find a steady breathing rhythm while looking forward.
Hastauttanasana (Raised arms pose)
As you inhale, lift your arms above your head and introduce a small back bend.
Keep your arms close to your ears.
Lengthen your whole body as much as possible.
To ensure that you don’t bend from your lower back; gently engage the lower belly to support your lower back.
Uttanasana (Standing forward bend)
Exhale and fold forward, trying to reach your toes.
Bend forward from the hip joint, keeping the spine as straight as possible.
Engage your quads by lifting your kneecaps.
If required, you can bend the knees to facilitate your hands reaching the floor.
Ardha Uttanasana (Half standing forward bend)
As you inhale, lift your spine up and lengthen forward, leading from the heart centre.
Your hands should be placed on your shins, thighs or on the floor.
Keep your back straight and your gaze should be lifted as well.
Adho Mukha Svanasana (Downward Dog pose)
Step or jump both feet to the back of the mat.
Exhale and lift your hips up.
Press your hands and feet firmly onto the ground keeping your spine long.
You can bend your knees if required to obtain more length and stretch.
Keep your collar bones wide and engage your upper arm muscles.
This is a beginner variation used instead of a full plank pose /Phalakasana.
Half Plank
Drop your knees to the ground.
Extend your body forward while keeping your spine long.
Keep your elbows close by your side, engage your core and bring your chest and upper body down in a straight line in a half pushup.
This is a variation for beginners that can be used to build strength in preparation for the advanced version of the pose, which is a full chaturanga.
Ashtanga Namaskar (Knees-chest-chin or eight limb pose)
Bring your chest and chin to the floor, keeping your hips raised in the air and elbows close to the body.
The only points of contact between you and the floor are your two hands, two feet, two knees, chest and chin; the eight limbs.
Bhujangasana (Cobra pose)
As you inhale, bring your hips down to the floor and extend your spine forward, slowly lifting your chest up with the strength of your mid and upper back.
As you lift your heart centre, keep your shoulders away from your ears, and widen the collarbones.
Push the upper part of the feet firmly to the ground.
You can bend your elbows slightly.
Lift as much as you can but do not force yourself.
Adho Mukha Svanasana (Downward Dog pose)
Exhale and lift your hips up.
Press your hands and feet firmly onto the ground and lengthen your spine.
Lift your hips as far up to the sky as possible and keep a straight spine.
You can bend your knees if required to obtain more of a stretch.
Remain in this pose for at least 5 breaths.
Ardha Uttanasana
Inhale as you step or jump your feet to the front of the mat.
Return to the half standing forward bend.
Uttanasana
Exhale into the full forward bend.
Hastauttanasana
Inhale and raise your arms up above your head, returning to the raised arms pose
Tadasana
Exhale and bring your hands to heart centre, returning to the mountain pose with hands in prayer.
Written by:
Subhaga Laxman, RYT 200.
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