Ashtanga namaskara: eight point saluteĮxhale and lower your knees, chest, and chin (or forehead) to the ground.Įight points should be touching the floor: 2 feet, 2 knees, chest, 2 hands, and chin or forehead. The feet should be about hip-distance apart. Hold your breath and step your left foot back. Plant your hands on the ground, fingers spread wide. Lower your right knee to the ground and rise onto your fingertips to stretch and arch the spine. Inhale and step your right foot way back. Padahastasana: hand to foot poseĮxhale and hinge forward, bringing your palms to the floor beside your feet.īend your knees as much as you need to plant the hands flat on the ground. Once your upper arms are aligned with your ears, gently arch back in one fluid motion. Inhale and separate your arms as you reach them forward and up. Pigeon-toe your feet slightly so that the outer edges are parallel.Įxhale and bring your palms to meet in prayer in front of your chest. Stand about a foot behind the front edge of your mat with your feet hip distance apart. Consider the initial rounds a warm up, helping you to gradually loosen the muscles before other yoga postures. Take care not to overstretch when practicing the first few rounds of each session. How to practice the classical Sun Salutation Surya Namaskar Ideally practice facing the rising or setting sun, but fit it in wherever and whenever. You can absolutely practice this classical hatha sun salutation at home once you understand its flow. This differentiates the classical hatha sun salutation from surya namaskar a and b, which don’t have a mantra or chakra component.įor beginners, start with the postures. More advanced yogis should pair each movement with the breath, but can take these sun salutations even deeper by chanting each movement’s corresponding mantra and by rotating their awareness to the corresponding chakra. It contains pranayama, mantra, and meditation. Few forms of exercise compare, as this sun salutation really does stretch the whole body.īut along with the postures, surya namaskar can be a complete sadhana or spiritual practice in itself. This action creates a supple spine-the key to youth, according to yogis. How practicing a Sun Salutation can improve your healthĪt the physical level, the classical hatha sun salutation is a series of twelve postures that alternate between forward-bends and back-bends. While you can choose whether to believe this or not, practicing surya namaskar undeniably improves health and overall well being. )/Type/Annot/Popup 3389 0 R/AP>endobj3386 0 obj/ProcSet>/Type/XObject/BBox/FormType 1>stream No responsibility will be accepted by Yoga Meditation and Healing for any injuries incurred by any individual following the instructions within This Document. If you are pregnant or post-natal, You should confirm with your doctor or midwife that they give full approval to you participating \in the Yoga Sun Salutation shown. if you have any injuri\es, aches or pains, or if you take any medication, or if you are pregnant you should understand that YOU SHOULD NOT ATTEMPT THE SUN SALUTATION\ SHOWN. You should be physically and emotionally fit to participate in the Yoga Sun Salutation detailed, and if appropriate a doctor has verified your physical or emotional condition for participation in this type of Yoga. If at any point you feel over-exertion or fatigue etc, you should respect your body or minds limitations and rest before or dur\ing the practice. within your own comfortable capacity, and never using force. You should therefore understand that in Yoga techniques like the\ Sun Salutation Shown, that you should progress at your own pace. Yoga incorporates sustained stretching to strengthen muscles and increase flexibility. They also work on the internal organs, glands and nerves. Yoga postures, or asana, are designed to exercise every part of the body – stretching and toning the muscles and joints, the spine and entire skele\tal system. Pa\rticipation in Yoga includes, but is not limited to, participation performing various Yoga postures. Anyone wh\o follows it should do so with full awareness and mindfully as incorrectly doing any form of Yoga can cause more harm than good. It should not be taken as a "Beginners" introduction to yoga. This is a general instruction for the Yoga routine known as Sun Salutation, and is for those who already practice Yoga and who have attended regular yoga classes. Disclaimer.Please Read Carefully before attempting the Sun Salutation Shown.
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