SUN SALUTATION YOGA SEQUENCE AND ITS BENEFITS
READING TIME 4 MINUTES
Sun Salutation (Surya namaskar, in Sanskrit) is a fundamental sequence for all Yoga practitioners. For many yogis and yoginis it represents the first contact with yoga itself.
The sun salutation is a fundamental sequence for all yoga practitioners.
It's origins are uncertain, but without a doubt it is the most famous and ubiquitous sequence in modern Yoga.
The series illustrated below is the sequence known as Sun Salutation A which follows the style called Ashtanga, however there are other variations such as Sun Salutation B.
I personally use the sun salutation as a warm-up at the beginning of a yoga class, precisely because of the energy and charge it brings. Before I start my morning practice I do five sun salutations in a row to give my body time to warm up and get ready for the practice.
I can insert the sun salutation into my yoga class.
It can also be included in larger sequences as an asana (pose) on its own, but first you need to master it well.
As a basic premise I recommend that you pay attention to coordinate all movements with the breath, each transition from one pose to another must always be linked with inhalation and exhalation.
To facilitate the flexibility of the sequence and warm up the body you can start to do a few repetitions of Cat Cow (Marjariasana Bitilasana) always coordinating inhalation with Cow and exhalation with Cat.
Ready to start!
1 - TADASANA
We begin with the Mountain Position (Tadasana)
Come to the front of the mat with the Mountain Pose (Tadasana) with your hands in Anjali Mudra, that is, with palms together at heart level, close your eyes, focus inward and establish at this point a positive intention for your practice.
Come to the front of the mat with the Mountain Pose (Tadasana) with your hands in Anjali Mudra, that is, with palms together at heart level.
Example: "I listen to my body and my emotions without expectation and judgment."
2 - URDHVA HASTASANA
Inhale. Raise your arms in the direction of the ceiling, keeping them parallel and then bring your palms together above your head (Urdhva Hastasana). Look up at your thumbs and relax your shoulders downward, opening your chest upward.
3 - UTTANASANA
Exhale. Release arms and bring them to the tip of the feet to bring you in the position of the knife greenhouse handle (Uttanasana), if you can not you can bend your knees to keep your back straight, alternatively you can use two yoga bricks in an upright position where you will rest your palms. The important thing is to keep your back straight, do not make the hump.
4 - ARDHA UTTANASANA
Inhale. Raise your head to take you into Ardha Uttanasana, always taking care to keep your back straight and your fingers touching the tips of your toes or alternatively help yourself with the faithful yoga bricks.
5 - CHATURANGA DANDASANA
Exhale. Place your palms on the mat and extend your legs toward the back to go into plank position. In plank make sure your shoulders are under your wrists in a straight line and your lower back is neither too high nor too low, but similarly a straight line from head to toe. Inhale. Alternatively, if the plank is too much for you and you are just starting out, you can rest your knees on the mat.
Inhale. Bringing the shoulders slightly forward and bending the elbows we go to bring us in the position of the stick (Chaturanga Dandasana). Again if you are just starting out you can either rest your knees on the floor, or you can use the bricks. To see how to use the bricks in Chaturanga Dandasana read our article Here
6 - URDHVA MUKA SVANASANA
Exhale. From the stick position we go to bring ourselves into the head up dog position ( Urdhva Muka Svanasana). We bring the chest forward and upward keeping it wide open and being careful not to arch or close the shoulders, let's keep them away from the ears, if it helps to make the idea. The arms are stretched, the legs are straight and knees and thighs raised off the ground.
7 - ADHO MUKA SVANASANA
Inhale. Let's now push ourselves into the upside down dog pose (Adho Mukha Svanasana), keeping the palms well open to the floor with the arms well extended forward. Imagine that the forearms turn inward, rotate the shoulder blades backwards, the head is aligned with the column, the back should be straight so we bend the knees if we are at the beginning, the feet are parallel, it is not necessary to bring the heels to the ground but if you can you have very elastic leg ligaments! Exhale!
8 - UTTANASANA / 9 - ARDHA UTTANASANA / 10 - URDHVA HASTASANA / 11 - TADASANA
At this point to finish the sun salutation sequence we bring our feet back to the front of the mat to meet our hands and return to Uttanasana and then Anda Uttanasana, stand up with control and return to Urdhva Hastasana and then finish the sequence by returning to the mountain pose, Tadasana.
Congratulations! You have completed the sun salutation A!
SUN SALUTATIONS BENEFITS
First of all, it must be said that the sun salutation is a complete activity that touches arms, buttocks, thighs, abdominals and back. For this reason it is a real panacea for the WHOLE body.
This sequence is traditionally practiced in the morning, precisely at sunrise, not surprisingly for the great charge and energy it brings. Perform it at dawn contemplating the sun rising on the horizon is a unique emotion that will make you feel at one with the spectacle of life and nature. But don't worry, if you don't want to wake up so early or you are not in the right place, practice it anyway, you will reap great benefits! Here are the main ones:
By greeting the sun, the body becomes aware of itself
Guarantees a more efficient immune system
Improves respiratory system
Improves balance and coordination
Wakes up our muscles
Charges the body with energy
Oxygenates the body
CURIOSITY: 108 SUN SALUTATIONS
During International Yoga Day ( June 21, coinciding with the summer solstice) many schools organize a special practice. They perform 108 sun salutations at dawn to celebrate the light. 108 is a number with many spiritual meanings: 108 are the nadis, the energy channels, the letters of the Sanskrit alphabet are 108 (54 masculine and 54 feminine), it is the number of infinity and of the divine.
Do you think you can succeed in this practice?
Do you think you will be able to do the practice of 108 sun salutations for the upcoming summer solstice?
Did you like our article?
Do you also know how to greet the moon?