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Home Practice - Sun Salutation A

Surya Namaskara - Sun Salutation (A)

Surya - Sun

Namaskara - greeting or salute


Sun Salutation is a perfect exercise to be done in the mornings, as traditionally it was done facing the East, to greet the rising sun.

It can be used as a warm-up and repeated up to five times to create heat in the body, and to improve general fitness and overall wellbeing (more in the colder months, and less as it gets warmer).

The sequence is uplifting and a great way to train mobility or, as another addition to physical training such as running, swimming, dancing and so on.

With repeating the same sequence a few times, connecting your breath with the movement, we can get a sense of grounding and centering, bringing health and vitality to the body, mind and spirit.

The practice covers stretching and using all the main muscles and joints in the body.

Throughout the practice, breathe in and out through the nose with every transition from posture to another. Watch your breath and move with full awareness.

Tadasana // Mountain Pose

Stand with your feet hip-width apart.

Press your palms together in prayer position.

Rest your thumbs on your sternum and take a few breaths before beginning.

Start with an intention to set the atmosphere and to give a deeper meaning to your practice.

Urdhva Hastasana // Upward Salute

Inhale, lift your arms overhead and press the palms together (or face the palms towards each other shoulder distance apart), look towards the sky.

Uttanasana // Standing Forward Fold

Exhale as you fold forward from the hips. Bend your knees if needed.

Rest your hands beside your legs, keeping the chin tucked in.

Ardha Uttanasana // Half Standing Forward Fold

Inhale, lift your torso halfway, lengthening your spine, head up.

Torso parallel to the floor, fingertips on the floor or on your shins.

Chaturanga Dandasana // Four-Limbed Staff Pose

Exhale, step or jump back into Plank Pose, with your hands stuck under your shoulders and feet hip-distance apart.

Continue exhaling as you lower your body down to the floor.

Keep your elbows tucked in towards your side body - option to lower your knees if needed, or keep your legs straight, pushing back through your heels.


Urdhva Mukha Svanasana // Upward-Facing Dog

Inhale, draw your chest forward and straighten your arms (if knees to the floor, you can keep the elbows bent - Baby Cobra).

Keep drawing your shoulders back, elbows tucked in to the side and lifting heart towards the sky.

Press the tops of your feet to the floor, keeping your legs engaged and lifting the thighs off the floor.

Adho Mukha Svanasana // Downward-Facing Dog

Exhale as you lift your hips, push the pelvis back and up to upside-down V-shape.


Ground down through your hands and the soles of your feet as you lengthen the spine.

Keep lifting sitting bones toward the sky and keep your thighs lifted.

Stay in the posture for 5 deep breaths.

Ardha Uttanasana // Half Standing Forward Fold

Inhale, step, hop or jump both feet between the hands.

Lift your torso halfway, head up, lengthening the spine.

Uttanasana // Standing Forward Fold

Exhale as you fold forward from the hips. Bend your knees if needed.

Rest your hands beside your legs, keeping the chin tucked in.

Urdhva Hastasana // Upward Salute

Inhale, lift your arms overhead and press the palms together (or face palms towards each other shoulder distance apart), look towards the sky.

Tadasana // Mountain Pose

Exhale, Mountain Pose.

Relax, focus and repeat the sequence up to five times (more in the colder months, less in the warmer).

From here, either continue your yoga practice or start the day.

If this is your only practice, I recommend adding twists (rotation) and side bending (lateral flexion) to the sequence, so we cover all the primal movements of the spine.

Precautions

The postures and movements depicted should be performed according to your ability to do so.

Prior to engaging in any type of exercise, it is recommended that you consult with your medical or health care practitioner in regards to being able to physically perform these exercises as it related to your preexisting body structure and/or any other health issues or conditions. Always obtain full medical clearance before practicing yoga or any other exercise program. Always practice safely and ensure to warm up the whole body before practicing.

The information provided in the blog, website, social media, courses, and other materials (“information”) is strictly for reference and for educational purposes only and is not in any manner a substitute for medical advice and is not to be used in any manner for the diagnosis and/or treatment of any medical or surgical condition. If you suspect you have a medical problem, consult your physician.

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