How to perform: Sun Salutation A (Surya Namaskar A)
If you are new to yoga here is a good place to start. It is called Sun Salutation A, it forms part Ashtanga Yoga. So basically, it is seven different poses you will do in a sequence called a flow that you can repeat several times. Not all poses are for beginners, but I included easier variations for difficult poses.
WHY DO IT IN A FLOW?
By doing the poses in a flow you add another element to your practice, the transitions. So, the poses with the transitions makes it fun while also helping you build strength, increase your mobility, and adds an aerobic element to your practice without it feeling like a HIIT workout. It improves balance in your body. Going through these different variety of poses on each side of the body will help balance your muscles that help with posture.
How long should I hold a pose?
Until you are familiar with all 7 poses and the order of the flow you can go as slow as you want. Concentrate on breathing evenly, controlling your breath. (Quick Tip: inhale during the pose, exhale during the transition). When you are comfortable with the flow you can for example do 3 breaths per pose, exhale on the transition and do 3 breaths on the next pose. Do this sequence at least 5 times in a row for the best results.
- Equal standing pose
- Upward hands pose
- Forward fold
- Half forward fold
- Four limbed staff pose
- Upward facing dog
- Downward facing dog
- Half forward fold
- Forward fold
- Upward hands pose
- Equal standing pose
Equal standing pose:
• Root your feet into the ground, big toes touching
• Arches lifting
• Pelvis neutral
• Quads drawing up
• rotate back and down
• Crown of head reach above
• Arm at you side palms facing forward
Upward hands pose:
• Stand on the mat facing the short end with feet together
• Inhale and raise your arms upward above your head joining the palms while lifting the head to gaze upward
• Stretch the torso upward to open the lower back, abdomen, neck, chest, shoulder, and arm muscles.
Forward Fold:
• Exhale Forward Fold
• Hinge from the hips to forward fold
• Grow Long through the Spine
• Relax the Neck
Half forward fold:
• Inhale Halfway Lift
• Flat Back
• Hands press against shins
• pull shoulder blades together
• lengthen from the tailbone to the crown of the head
Four limbed staff pose:
• Exhale Chaturanga (four limbed staff pose)
• Stack Your Shoulders, Wrists and Elbows
• Elbows Bend to a 90-degree angle
• keep shoulder blades together & down your back
• engage the core
• press back through the heels
Upward facing dog:
• Inhale, Upward Facing Dog
• Slide Forward, straighten arms
• Open Your Chest
• Roll on to the tops of your feet
• Lift your thighs off the mat
• Pull Belly to Spine
• Pull Shoulder blades together & Down your back
Downward facing dog:
• Exhale hips high downward facing dog
• feet hips distance apart
• hands shoulder distance
• press into all ten fingers
• pull your belly to your spine
Half forward fold:
• Inhale Halfway Lift
• Flat Back
• Hands press against shins
• pull shoulder blades together
• lengthen from the tailbone to the crown of the head
Forward fold:
• Exhale Forward Fold
• Hinge from the hips to forward fold
• Grow Long through the Spine
• Relax the Neck
Upward hands pose:
• Stand on the mat facing the short end with feet together
• Inhale and raise your arms upward above your head joining the palms while lifting the head to gaze upward
• Stretch the torso upward to open the lower back, abdomen, neck, chest, shoulder, and arm muscles.
Equal standing pose:
• Root your feet into the ground, big toes touching
• Arches lifting
• Pelvis neutral
• Quads drawing up
• rotate back and down
• Crown of head reach above
• Arm at you side palms facing forward
Tips:
- Move slowly and deliberately, and you will feel how the sequence becomes a sort of moving meditation.
- Moving quickly is more stimulating, while moving slowly is more calming. Whichever way you do it, the sequence can serve as either a self-contained mini practice on days when your practice time is short or a warm-up for a longer session.
- Having a staple routine will bring clarity to what you must do in the morning if you are unsure of where to start with your yoga practice. It is the best way to start the day. It gets the blood flowing and clears the mind.
- Set a goal with the amount of rounds you want to accomplish and go for it. Doing so will challenge you to keep you motivated.
The Breath:
The breath is the most important part of the sequence. Moving from one pose to the next is always done in conjunction with either an inhalation or exhalation of the breath. You can control the pace of the sequence by altering the number of breaths in each pose, just make sure to always move to the next pose on the correct breath.
