SUN SALUTATION A
ORIGINS
There’s many theories as to how the world renown sun salutations came into existence, some say it’s as old as the vedas… and others believe it’s a modern invention popularised in the 20th century through practices such as “Ashtanga Yoga” and other practices.
It’s hard to say what’s true and not, when speaking of the origins of this brilliant sequence. What matters, however is that we don’t need to know to reap the innumerable benefits it has to offer.
In this article we’ll learn about these ‘Innumerable’ benefits’, I’ll give you some gentle reminders on how to stay safe and teach you the sequence of “asanas” and correct breathing technique for performing the practice. You may then proceed safely and easily, knowing exactly what to do and get the most out of your practice.
ONE PRACTICE – TWO SEQUENCES
When speaking of the Sun Salutations, it’s useful to know that there are two parts to the practice – Part A and Part B.
It’s also useful to know that depending on your particular style of yoga there may be modifications in how this sequence is carried out, and althought both practices share the name there will be some key differences that set the two apart – you may wish to compare Ashtanga Yoga against Traditional Hatha Yoga, there you will see some key differences.
I’d also like to make you aware that yoga as a practice does not need be rigid, and a sequence of asanas is only as good as you can perform it – that is to say, a well performed sequence without any excessive strain or ‘fancy’ movements is far more beneficial and beautiful than seeing someone straining and damaging themselves by jumping into something their bodies aren’t yet ready for.
Yoga is a graceful practice that can sometimes take years to execute perfectly, no matter how simple a sequence of postures may initially appear to be. This may be observed quite obviously when watching a beginner practitioner and a master, and yet sometimes it may not…
Yoga is not merely an external practice, it also works on deep internal layers. In fact, we don’t need to go too deep to see this is the case. One of the most crucial and difficult elements to master is the breath and the gaze, especially while flowing from one posture to another. Two seemingly simple bodily processes that require a tremendous amount of finesse to work in harmony and balance with your own inner physiology and bodily functions.
Ashtanga Yoga in particular is one such style that emphasis the three areas of attention mentioned above.
In this article I wish to give you a specific method of practice and the style we’ll be learning, originates from Ashtanga Yoga.
Posture, Breath And Gaze.
When The Three Combine They Are Referred To As “Tristhana” – Three Separate Actions Performed As One.
Ashtanga Yoga – Surya Namaskar A Technique
- Start In Mountain Pose – stand with your feet together and your hands down by your sides, upright posture, eyes ahead.
- Breathe-in, lift your hands up to the sides till they meet at the top and gaze up at your thumbs
- Breathe-out, release your hands and bring them down to the floor, Forward Fold, keep your head down towards your knees, gaze at the tip of your nose, at your feet or in-between your legs.
- Breathe-in and extend your back as you lift your head and gaze ahead.
- Breathe-out, place your palms flat on the floor then walk or jump back into plank pose and coming down into low-plank. Exhale all-throughout the movement and gaze directly at the floor ahead or at a slight upwards angle. Keep your spine straight.
- Breathe-in, and lift yourself into Upwards Dog, gaze ahead or slightly upwards. Stay in Cobra if Upward Dog is too intense.
- Breathe-out, and walk yourself into Downward Dog, gaze towards your belly button or in-between your legs. Hold and stay here for 5 long inhales and exhales.
- Breathe-in, as you walk or jump yourself into Forward Fold, head facing forward, gaze ahead.
- Breathe-out, stay in Forward Fold and bring your head down. Keep your back straight. You may bend your knees slightly to accomodate.
- Breathe-in, gradually come up, back to standing upright then bring your hands above you, and gaze up at your thumbs while keeping hands together.
- Breathe-out, release your hands and bring them down by your sides.
- *Optional – Prayer Pose – Bring hands together making a prayer gesture, breathe-in and out, and say your thanks – Experience A Moment of Gratitude.
That’s It!
Learn This And You Will Forever Have A Routine That Will Keep You Young, Supple And Feeling Great!
PRO TIP!
If You’re Working From Home, Spending Hours Stuck In Front Of Your Desk – Every 30 Minutes Get On Your Mat And Perform One Round!
This Will Help You Come Back To Your Work Refreshed And Reinvigorated!
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