![]() ![]() At the same time, feel that the earth’s prana, or life force, is surging upward through the feet and filling the body. Our sequence here consists of 12 stations composed of eight different postures, the last four being the same as the first four but performed in reverse order. Feel that gravity is anchoring the feet to the earth, pulling any tension in the body down and out the soles of the feet. Bring awareness to the soles of the feet. Stand tall with the feet hip-distance wide, tailbone lengthening toward the earth. The 12 postures comprising this Sun Salutation sequence must be practiced twice-once with the right leg leading and once with the left-to complete a full round. Advanced yogis may focus on each asana’s corresponding chakra in addition to repeating the mantra. Before doing a variation, complete a round or two of the classical sequence. Once your strength begins to build up, you can increase that to more. For this reason, if you intend to complete the sequence every day, complete 2-3 rounds of the sequence initially. The mantras are the icing on the cake and turn this sequence into a deeply spiritual experience. We do classical sun salutations in many of our Akhanda classes, and then we might choose to include variations by adding in great beautiful warrior (mahavirabhadrasana, often called warrior II) or triangle (trikonasana) along with high lunge (virasana) and caturanga. Sun Salutation can be quite intense on the shoulders for a beginner. The Classical Sun Salutation This is a brilliant sun salutation to start with when you brand new to yoga or you’ve practiced for less than a year. ![]() Find your own center as you bring your palms together at the center of your chest in Anjali Mudra (also known as Salutation Seal or, quite simply, prayer hands). Let yourself come to a slow, steady breath. I imagine that I’m moving through honey, as I step back and forth lightly and intently. Distribute your weight evenly between your feet and turn your palms to face forward in Tadasana. ![]() This creates a certain fluidity that personally helps me transcend from asana to meditation. This sequence flows after the step forward into Extended Side Angle, Warrior 1, Warrior 2, and many other standing poses. See also Wake Up + Revive: 3 Sun Salutation. With your core engaged, test your balance by dropping your head back slightly, keeping your drishti (gaze) soft and focused overhead. In this variation, each posture is countered with a movement that bends the spine in the opposite direction. Continue sending your breath into your belly to draw the navel in, lifting your belly off the front thigh to create more space. The Sun Salutation is truly yoga’s ultimate sequence. Practiced with awareness of the physical body and the chakras, the series becomes a moving meditation. And although rarely taught, each posture has a specific mantra meant to be verbally or silently repeated along with it. Traditional Sun Salutation Pranamasana (Prayer Pose) Hasta Uttanasana (Raised Arms Pose) Pada Hastasana (Hand-to-foot Pose) Ashwasanchalanasana (Equestrian. But it also brings in pranayama, as each of these postures is paired with long, deep breaths. This old-school version of the Sun Salutation most obviously involves asana, as it links together twelve postures. For more intermediate level sequences, check out the Sun Salutations and the Special. Intermediate Sequences By adding challenging postures to the beginning sequences, these posture flows are the most complex, vigorous and long. It wasn’t until I studied yoga in India that I learned the classical hatha variation described below and it’s since become my favorite to both practice and teach. How to do Classic Sun Salutation Variation The below cues and yoga sequences added by yoga teachers show multiple ways to do Classic Sun Salutation Variation depending on the focus of your yoga sequence and the ability of your students. We have several Sun Salutation sequences available with varying levels of difficulty, from basic to intermediate. Most of us are only exposed to the Surya Namaskar A and B series. When you practice Aerial Sun Salutations, the first two cycles (one cycle - one side) move slowly, stopping on each position to adjust and focus on the. If there was only one sequence I could teach to my students, this would be it. It incorporates all of yoga’s core elements, weaving together asana, pranayama, mantra, and meditation to make a complete sadhana, or spiritual practice. Five Breaths.The traditional Surya Namaskar, better known as Sun Salutation, is the perfect embodiment of a yoga practice. Inhale - Left Side Warrior I (Virabhadrasana I)Įxhale - Downward Facing Dog (Adho Mukha Svanasana). Inhale - Right Side Warrior I (Virabhadrasana I) Inhale - Upward Facing Dog (Urdhva Mukha Svanasana)Įxhale - Downward Facing Dog (Adho Mukha Svanasana) Inhale - Half Way Lift (Urdhva Uttanasana) How to work through a round of Sun Salutation B:īegin in Mountain Pose (Tadasana) / SamasthitiĮxhale - Standing Forward Fold (Uttanasana) ![]()
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