As part of February's Theme of the Month we'll be taking a good look at Sun Salutations and breaking them down until you're comfortable practicing them in one continous flow for a few rounds at a time.
We’ve put together the following guide, video and pdf for you to look at away from class if you really wanted to learn the sequence or to practice it at home. We really hope you find it useful.
Sun Salutations are the ritual salutes to the Sun God Surya and are traditionally practised before sunrise. The sun is the primary source of light, and light is a symbol across many cultures for self-illumination…
They’re often practiced near the beginning of the class and can be seen as a warm up for other postures or as a practice in itself. Once you become familiar with the sequence you can begin to practice them without thinking so much about the postures themselves but the flow of movement, drawing your attention more to the breath.
Literal translation:
Surya – the Sun.
Namaskar – greeting, salute.
Pronunciation:
SOOR-yuh nah-muh-SKAR-uh.
The Benefits of Sun Salutations
Physical Body
- Strengthens arms and wrists
- Wakes up the spine
- Strengthens back
- Builds internal heat
- Opens chest
- Stimulates and balances all the systems of the body –reproductive, circulatory, respiratory, digestive
- Increases stamina
- Strengthens the lungs
- Stretches the hamstrings, calves and hips
- Warms up the whole body – softening the muscles and opening the joints
- Focuses the mind by bringing fresh, oxygenated blood to the brain
Subtle Body
- Generates prana
- Synchronises the movement in the breath, body, mind and spirit
- Regular practice regulates pingala which leads to a balanced energy system at both mental and physical levels
- Has a direct vitalising effect on the solar energy of the body which flows through pingala nadi
- Provides an opportunity to express gratitude to the sun for sustaining life on this planet
Step 1
Mountain Pose
Tadasana
Few rounds of normal breathing.
Step 2
Upward Salute
Urdhva Hastasana
Inhale: Raise arms overhead.
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Step 3
Standing Forward Bend
Uttanasana
Exhale: Hinge at hips, soft knees, come forward, hands to floor beside feet.
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Step 4
Low Lunge
Anjaneyasana
Inhale: Step back with right foot into a lunge, tuck toes under and lift head and chest.
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Step 5
Plank Pose
Phalakasana
Retain Breath: Step left foot back to join right foot, shoulders forward over wrists.
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Step 6
Knees Chin Chest Pose
Ashtanga Namaskara
Exhale: Lower knees, chest and chin to the ground.
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Step 7
Cobra Pose
Bhujangasana
Inhale: Push up.
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Step 8
Downward-Facing Dog Pose
Adho Mukha Svanasana
Exhale: Lift tailbone and hips up into downward dog, gaze through legs, ears in line with shoulders.
Step 9
Low Lunge
Anjaneyasana
Inhale: Step forward right foot in between the hands, lift chest and head.
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Step 10
Standing Forward Bend
Uttanasana
Exhale: Step left foot forward to meet the right foot and release in to a foward fold, soft knees and hands either side of feet.
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Step 11
Upward Salute
Urdhva Hastasana
Inhale: Lift head and chest and open out arms to the side, come up to standing and raise arms up and above the head bringing palms together, hips forward and arch back and gaze up towards the hands.
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Step 12
Mountain Pose
Tadasana
Exhale: With palms pressed together draw hands down and bring in towards the chest.
This is half a round of one sun salutation. Repeat the above movements but step back into the lunge with the left foot (step 4) and step forward with the left foot in the lunge (step 9). This will complete one full round of the sun salutations.