Sun Salutations, known as Surya Namaskar, form the foundation of Ashtanga Yoga practice. These sequences of movements are designed to warm up the body, synchronize breath with motion, and prepare the mind for deeper practice. Whether you’re a beginner or an experienced practitioner, understanding the intricacies of Sun Salutations is essential. This guide will walk you through the steps of performing Surya Namaskar, ensuring you reap the full benefits of Ashtanga Yoga.
What is Surya Namaskar?
Surya Namaskar, or Sun Salutations, is a series of 12 powerful yoga poses performed in a sequence. It is traditionally practiced to honor the sun and harness its energy. In Ashtanga Yoga, Sun Salutations are typically divided into two main sequences: Surya Namaskar A and Surya Namaskar B. Both sequences are integral to warming up the body, building strength, and enhancing flexibility.
Benefits of Surya Namaskar
Before diving into the steps, it’s important to understand the benefits of Surya Namaskar:
- Improves Flexibility: The series of poses stretch and lengthen the muscles, enhancing flexibility.
- Builds Strength: Regular practice strengthens the muscles, particularly in the arms, legs, and core.
- Boosts Cardiovascular Health: The dynamic flow increases heart rate and promotes cardiovascular health.
- Enhances Mental Clarity: The synchronization of breath and movement fosters a meditative state, reducing stress and enhancing mental clarity.
Surya Namaskar A: Step-by-Step Guide
1. Samasthiti (Mountain Pose)
- Stand at the front of your mat with your feet together.
- Distribute your weight evenly across both feet.
- Bring your palms together in a prayer position at your heart.
- Take a moment to center yourself and set your intention.
2. Urdhva Hastasana (Upward Salute)
- Inhale and raise your arms overhead.
- Keep your palms together and gaze up at your thumbs.
- Lengthen through the sides of your body.
3. Uttanasana (Standing Forward Bend)
- Exhale and hinge at your hips to fold forward.
- Bring your hands to the floor beside your feet.
- Keep your knees slightly bent if necessary to protect your lower back.
4. Ardha Uttanasana (Halfway Lift)
- Inhale and lift your torso halfway up.
- Place your hands on your shins or fingertips on the floor.
- Extend your spine and look forward.
5. Chaturanga Dandasana (Four-Limbed Staff Pose)
- Exhale and step or jump back into a plank position.
- Lower your body halfway down, keeping your elbows close to your sides.
- Maintain a straight line from your head to your heels.
6. Urdhva Mukha Svanasana (Upward-Facing Dog)
- Inhale and roll over your toes to lift your chest.
- Straighten your arms and lift your thighs off the floor.
- Open your chest and look slightly upward.
7. Adho Mukha Svanasana (Downward-Facing Dog)
- Exhale and lift your hips up and back.
- Form an inverted V-shape with your body.
- Spread your fingers wide and press firmly through your hands and feet.
- Hold for five breaths, then prepare to move forward.
8. Ardha Uttanasana (Halfway Lift)
- Inhale and step or jump your feet to the front of your mat.
- Lift your torso halfway up, extending your spine.
9. Uttanasana (Standing Forward Bend)
- Exhale and fold forward again, releasing your head and neck.
10. Urdhva Hastasana (Upward Salute)
- Inhale and rise to standing, sweeping your arms overhead.
- Keep your palms together and gaze up at your thumbs.
11. Samasthiti (Mountain Pose)
- Exhale and return to the starting position with your hands at your heart.
Surya Namaskar B: Step-by-Step Guide
Surya Namaskar B builds on the foundation of Surya Namaskar A with additional poses that further enhance strength and flexibility.
1. Samasthiti (Mountain Pose)
- Stand at the front of your mat with your feet together.
- Bring your palms together in a prayer position at your heart.
2. Utkatasana (Chair Pose)
- Inhale and bend your knees, lowering your hips as if sitting in a chair.
- Raise your arms overhead with palms facing each other.
3. Uttanasana (Standing Forward Bend)
- Exhale and fold forward, bringing your hands to the floor.
4. Ardha Uttanasana (Halfway Lift)
- Inhale and lift your torso halfway up, extending your spine.
5. Chaturanga Dandasana (Four-Limbed Staff Pose)
- Exhale and step or jump back into a plank position.
- Lower your body halfway down.
6. Urdhva Mukha Svanasana (Upward-Facing Dog)
- Inhale and roll over your toes to lift your chest.
- Straighten your arms and lift your thighs off the floor.
7. Adho Mukha Svanasana (Downward-Facing Dog)
- Exhale and lift your hips up and back.
8. Virabhadrasana I (Warrior I)
- Inhale and step your right foot forward between your hands.
- Turn your left heel down and raise your arms overhead.
- Hold for five breaths, then return to Downward-Facing Dog.
9. Chaturanga Dandasana (Four-Limbed Staff Pose)
- Exhale and lower your body halfway down from Downward-Facing Dog.
10. Urdhva Mukha Svanasana (Upward-Facing Dog) – Inhale and roll over your toes to lift your chest.
11. Adho Mukha Svanasana (Downward-Facing Dog) – Exhale and lift your hips up and back.
12. Virabhadrasana I (Warrior I) – Inhale and step your left foot forward between your hands. – Turn your right heel down and raise your arms overhead. – Hold for five breaths, then return to Downward-Facing Dog.
13. Chaturanga Dandasana (Four-Limbed Staff Pose) – Exhale and lower your body halfway down.
14. Urdhva Mukha Svanasana (Upward-Facing Dog) – Inhale and roll over your toes to lift your chest.
15. Adho Mukha Svanasana (Downward-Facing Dog) – Exhale and lift your hips up and back. – Hold for five breaths, then prepare to move forward.
16. Ardha Uttanasana (Halfway Lift) – Inhale and step or jump your feet to the front of your mat. – Lift your torso halfway up.
17. Uttanasana (Standing Forward Bend) – Exhale and fold forward.
18. Utkatasana (Chair Pose) – Inhale and bend your knees, raising your arms overhead.
19. Samasthiti (Mountain Pose) – Exhale and return to the starting position with your hands at your heart.
Tips for Practicing Surya Namaskar
- Focus on Breath: The key to Surya Namaskar is synchronizing your breath with each movement. Inhale to expand and exhale to contract.
- Maintain Alignment: Ensure proper alignment in each pose to prevent injuries and maximize benefits.
- Start Slow: If you’re a beginner, start with a few rounds and gradually increase the number as you build strength and endurance.
- Stay Consistent: Regular practice is essential to experience the full benefits of Surya Namaskar.
- Listen to Your Body: Respect your body’s limits and avoid pushing beyond what feels comfortable.
Conclusion
Surya Namaskar, or Sun Salutations, is a cornerstone of Ashtanga Yoga that offers numerous physical, mental, and spiritual benefits. By following this step-by-step guide, you can master the poses and incorporate them into your daily routine. The practice not only prepares your body for deeper yoga sessions but also enhances overall well-being. Embrace the power of Sun Salutations and experience the transformative effects of this ancient practice. Here are the details of ashtanga Yoga.