Maya
Sea

Sun Salutations

🌕

Surya Namaskar is the very foundation of every yoga practice.Also known as the Sun Salutation series , this sequence can be practiceд by everyone, since it provides many variations, according to the practitioners level of strength & flexibility.

🌕

Originating from the Vedas in India, who seek health from the sun, these ancient texts have evolved into movements, then into a famous sequence, very similar to a dance,that is used in Hatha & Ashtanga Yoga studios all over the world. The Sun Salutation series are often mentioned as Viniasa flow, since there is not only an involvement of breath, but an elegant transition between the poses, as well.

🌕

Throughout the years, teachers have identified some basic Surya Namaskar compilations and have grouped them into A,B …  series and variations, according to their level of difficulty.

🌕

Surya Namaskar & Hatha Yoga

🌕

Surya Namaskar is best done on an empty stomach.

Always start at the beginning of your mat and try to balance your weight equally.

Surya A
This is the easiest sequence of the Surya sequences.
Inhale/Exhale:
1.    IN    Lift the arms up and gently lean back.
2    EX    Bend forward.
3.    IN     Straighten your back and look forward
4.    EX    Step backwards (first right,than left leg)
5.    IN     Plank
6.    EX    Knees,chest,chin on the ground
7.    IN    Slide into Cobra pose
8.    EX    Downward Facing Dog
9.    IN    Lift your right leg up
10.    EX    Step Forward (right, then left leg)
11.    IN    Lift up,arms up, slight backbend
12.    EX    Arms to the sides.

Surya B
We start building up heat by implementing a jump in the sequence.

1.    IN    Lift the arms up and gently lean back.
2    EX    Bend forward.
3.    IN     Straighten your back and look forward
4    EX    Jump backwards
5.    IN     Plank
6.    EX    Knees,chest,chin on the ground
7.    IN    Slide into Cobra pose
8.    Ex    Downward Facing Dog
9    IN    Bend knees,look between the hands
10    EX    Jump forward.
11.    IN    Lift up,arms up, slight backbend
12.    EX   Arms to the sides.

🌕

Surya Namaskar & Ashtanga Yoga

🌕

Surya Namaskar in the Ashtanga series is a bit more advanced,as it requires more strenght.It involves the famous Chaturanga pose, which is
practicaly a Tricep Push-up.
Note: If you would like to give yourself a push and advance into it, but still can’t handle the pressure, you can start
by doing the Chaturanga Dandasana pose on your knees,but always keep your elbows close to ypur chest!
Note: Keep in mind the difference between Cobra pose and Upward Facing dog! Hold on to the Cobra pose, if you want to be more gentle to the lower
back.

Surya A
1     IN     Raise arms overhead,slight backbend
2     EX     Fold forward,hands to ground
3     IN     Come half-way up with straight spine, lift head
4     EX     Hands down, jump back,Chaturanga Dandasana
5     IN     Roll in Upward Facing Dog
6     EX     Push back in Downward Facing Dog
7     IN     Bend knees,look between the hands
8     EX     Jump forward    
9    IN    Raise Arms over head,backbend
10     EX     Lower Arms to the sides

 

Surya B

Repeat steps 1-6 from A

7    IN     Step right leg forward,raise arms- Warrior one
8    EX    Step backwards, Chaturanga Dandasana
9    IN     Roll in Upward Facing Dog
10     EX     Push back in Downward Facing Dog
11    IN     Step left leg forward,raise arms- Warrior one
12    EX    Step backwards, Chaturanga Dandasana
13    IN     Roll in Upward Facing Dog
14     EX     Push back in Downward Facing Dog
15     IN     Bend knees,look between the hands
16     EX     Jump forward    
17    IN    Raise Arms over head,Backbend
18     EX     Lower Arms to the sides

Here are some Variation ideas 🙂 Remember to always have fun and feel free to express yourself 🙂

Double Caturanga Dandasana

One-legged Chaturanga Dandasana

Just some fun 😉

CONTACT US

We're not around right now. But you can send us an email and we'll get back to you, asap.

Sending
Yogi Chicks
or

Log in with your credentials

Forgot your details?