Regardless of whether you’re new to yoga or an advanced practitioner, and whether you perform this sequence quickly or slowly, the Sun Salutation is always a great start to a yoga session. Yoga beginners can practise the Sun Salutation slowly in order to learn the many individual poses and the transitions in combination with the correct breathing. The sequence of the individual poses varies according to the type of yoga being practised.Īdvanced yogis are often capable of performing the Sun Salutation very quickly. However, there are also variations with fewer or more poses, which also vary in terms of their difficulty. In its traditional variations, the Sun Salutation consists of 12 poses. It gets your circulation going, prepares your body and mind for the day ahead, and gives you an energy boost. It warms up the body and is an ideal way to prepare for further poses, as it trains, stretches and strengthens your entire body. Today this popular sequence is often practised at the beginning of a yoga session. The Sun Salutation was originally practised in the early morning while facing the rising sun in order to thank it for its power, warmth and light, which make all life on earth possible. The name “Sun Salutation” derives from the Ancient Indian Sanskrit language, in which this yoga sequence is named “Surya Namaskar”, literally meaning “greeting to the sun” or “welcoming the sun”. The highly popular Sun Salutation is a flowing sequence of poses in Hatha Yoga. Avoiding a proper warm-up can lead to cartilage depletion, serious injuries and painful wrists and ankles.We want to introduce you to an especially popular yoga sequence that gives you energy like a bright, sunny day: the Sun Salutation. Hence, a simple 10-minute warm-up (called Pawanmuktasana) can help you to release the stiffness, warm the joints and body and prepare for a balanced and smooth practice. Power yoga involves performing the sun salutation at a very fast pace, this is done to boost endurance and up your stamina significantly. So after a night of sleep, our bodies are still stiff and tired. The best time to practise Surya Namaskar is the morning (ideally 4-7 AM). This is because it’s quite a dynamic sequence and you have to make sure your body is prepared. In traditional Hatha Yoga, you should always include a warm-up before practising traditional hatha yoga surya namaskar. What You Have to Keep in Mind Before Practising Traditional Sun Salutation Pranamasana (Prayer Pose) Hasta Uttanasana (Raised Arms Pose) Pada Hastasana (Hand-to-foot Pose) Ashwasanchalanasana (Equestrian.
No matter if youre doing Sun Salutation A, B, Classical or any other. Be aware of the Synchronisation of your breath with each posture Sun salutations are yoga sequences that can warm up the body while increasing.Remember to bend your knee if you hamstrings are tights.Ĭomplete the cycle to 24, by changing the leg in steps 4 and 9 Use only your back muscles to lift your chest.Ĩ. Feet together, to press your ankle on the floor, sitting bones up to the sky, spine straight, try to bring your shoulders toward the ankles, rest in the posture.ħ. Bring your right leg back, pay attention that your front knee does not go over your ankle to limit the pressure.ĥ.
Bring your abdomen on your tights, bend your knees if you are not able to keep a Use your core muscles to limit the pressure on your back.ģ. Prayer pose, take some deep breaths to prepare yourself for the sun salutationĢ.
#CLASSICAL SUN SALUTATION SEQUENCE HOW TO#
Follow the steps and video below for guidance on how to perform traditional Surya Namaskar. There should be at least 3 to 5 repetitions of a complete set at the beginning of your practice. The best time to practice Surya Namaskar is early morning on an empty stomach. It is one of the most complete sequence not only because all your muscles will get involved, preparing your body for other postures, but also because it will awaken the dormant energy in you. While many types of sun salutation exist, the sequence presented below is the basic Sun Salutation in Hatha yoga. The poses involved in a sun salutation depend on which variation you’re performingsun salutation A contains fewer poses and is often the go-to for beginners, while sun salutation B contains a longer sequence of slightly more challenging poses, such as chair pose and warrior I. This standing pose often focuses on grounding through the feet and coming back to the breath. It’s a sequence of 24 poses connected to the flow of the breath. 1: Tadasana Tadasana Mountain Pose All sun salutation sequences begin with tadasana.
#CLASSICAL SUN SALUTATION SEQUENCE FULL#
The sun salutation, Surya Namaskar, is part of ancient yogic tradition and most yoga teachers use it today as a warm-up at the beginning of the class or even base a full class on it because of it’s importance.
How to Perform Traditional Hatha Yoga Surya Namaskar
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