Sun Salutations

In this blog I will write regulary about the different asana’s (yoga postures) and sequences, to give more background information, funny facts and suggestions about it. I will kick-off with the Sun Salutations. This sequence of postures in different variations is commonly used to warm up the body.

Sanskrit name: Surya Namaskar

With the Sun Salutations you honor the Sun, since the Sun has a strong impact our physical and mental wellbeing (and we know that in Norway ). The sun is responsible for the Earth’s climate and weather. The strenght of the Sun and it’s influence on Earth is so impressive. I’ve read a bit more about the Sun in preparation of this blog and that made my fascination for it even bigger. Did you know for example that

• the Sun is the closest star to earth.
• it takes for the light of the Sun 7 minutes  to reach Earth.
• the Sun is so big that 109 earths could cover its surface
• if the Sun was hollow over a million earths would fit into it.
• the diameter of the Sun is: 1,392,684 km.
• the temprature in the core of the Sun in around 15 million degrees Celcius
• the Sun contains contains 99.8% of the mass in the solar system

Click here if you like to read more about the Sun
(*sources used for this facts: wikipia, national geographic, space facts – see links below)

With the Sun Salutations you honor the sun, since the sun has a strong impact our physical and mental wellbeing.

Surya Namaskar A

Now more about the Sun Salutations. You’ve got two variations Surya Namaskar A, this is the classical series of twelve  poses linked together with breath, and  Surya Namaskar B, in this series there are 2 postures added to the A Sequence. This time I will explain you more about Surya Namaskar A. There are different practices of the Sun Salutations so it might be that this sequence is slightly different the one you are used to if you practice yoga. I choose this variation because it is suitable for as well beginners and more experience yogi’s. Furthermore there are no jumps in this sequence, especially when you do a lot of Sun Salutations (eg.108) in a row this can be too much for your wrists. If we are only doing a few sets I might choose an other variation in my classes as well. I can recommend you to try different options and see what suits you best. They are all good .

The breath is an important part of the sequence. You move from one posture into the other on the rythm of the inhale and exhale. Below a an overview of the postures and the breath related to it. In the beginning you might struggle to move to the next pose on the correct breath, but after a while you will come into a flow. So keep on practicing.

 Surya Namaskar is a series of twelve poses linked together with breath

It might be nice to set an intention before you practice. Let’s start now with the Sun Salutations

Tadasana – mountain pose
Start with heels and toes together active legs and your shoulders wide and back
Hands in prayer postition at your heart (anjali mudra)

 

Urdhva Hastasana – upward salute
Inhale
Raise your arms , hand palms together, look to your finger tips and bend back

 

Uttanasana – forward bend
 Exhale
Bend forward into  – hands to the floor – bend your knees if necessary

 

Lunge
 Inhale
Look up, step your right (s1) / left (s2) foot back, bring the trailing knee down, fingers pointing down.

 

Plank
Breath out
Push yourself up and step back into a plank

 

Chaturanga dandasana – low push-up OR knees, chest, chin to the floor 
Exhale
Do a low push-up pointing your elbows in the direction of your heals or knees, chest, chin to the floor

 

Bhujangasana – cobra pose OR Urdhva Mukha Svanasana – upward facing dog
Inhale
Come up in low cobra pose or roll over your toes, lifting your legs up while you stretch your arms.

 

Adho Mukha Svanasana – downward facing dog
Exhale
Roll back over your toes and push yourself up into downward facing dog.

 

Lunge
Inhale
Look forward, step your left (s1) / right (s2) foot forward, bring the trailing knee down, fingers pointing down

 

Uttanasana – forward bend
Exhale
left (s1) / right (s2) foot forward – bend down

 

Urdhva Hastasana – upward salute
Inhale
Handpalms together, bend your knees and come up with a straight back, raise your arms and bend back.

 Tadasana – mountain pose
Exhale
Arms down in anjali mudra (prayer position) and then next to the body in

One round is 2 times this sequence (S1 & S2)

FAQ:

What are the benefits of the Sun Saluations?

Adding this sequence to your practice will help you to stretch out the body,  increases muscle strength and flexibility. The postures stimulate the abdominal organs and strengthen the abdominal muscles. It also calms down the nervous system and the mind

 How many Sun Salutation should you do?

Ideally you practice the Sun Salutations in sets. One set consists of 2 rounds one with the right leg and one with the left. As a beginner it is good to start with two to four rounds and build it up to a daily practice of 12 or even more. You can even build it up to 108 Sun Salutations.

What is the best time to do the Sun Saluations?

The best time to do the Sun Salutations is in the morning at sunrise, however they will also be beneficial on other times of the day.

If there is a Salutation to the Sun, is there also a Salutation to the Moon?

Yes, there is also a Moon Salutation, most often practiced at New or Full Moon, when the energy field of the Moon is really strong. On those days it is recommended to do a softer, more meditative sequence. Where the Sun represents the Yang (masculine, powerful light) side of life, the Moon the moon does the Yin (feminine, soft, dark) side of life. The Moon sequence will restore your balance.

 Sources
http://yoganonymous.com/yoga-students-teachers-everything-you-need-to-know-about-a-yoga-mala/#sthash.TfTdm4Og.dpuf
http://www.artofliving.org/uk-en/yoga/health-and-wellness/sun-salutation-for-beginners
http://space-facts.com/the-sun/
http://facts.randomhistory.com/2009/07/06_sun.html
http://science.nationalgeographic.com/science/space/solar-system/sun-article/