If you are looking for simple and enjoyable way to move your body whether that’s in the morning, afternoon or night, consider practicing this quick 15-minute yoga Sun Salutation workout.
Yoga can bring monumental physical benefits and mental clarity and enlightenment, however, it takes a lot to truly master this concept and form of exercise. So, I decided to help you out by breaking down one of the most basic and fundamental components, Surya Namaskar, also known as a sun salutation.
Although it might sound like a foreign name, you have most likely already done some of the common movements. The challenge is putting it all together with precise breath and flow.
What is a Sun Salutation?
A Sun Salutation (Surya Namaskar – pronounced Sur-yah-Namah-skar) is a series of movements typically done at the beginning of a yoga workout as a warmup or in the morning, and is a type of “flow yoga” or Vinyasa yoga.
If you were to directly translate the name from Sanskrit, Surya means “sun,” and Namaskar means to “show gratitude” or “bow down.” In ancient tradition, they were used by Hindus during their morning player or worship rituals. However, today, it has developed to become a key part of yoga to help strengthen the body, relax the mind, and release stress from your daily life.
What ‘Flow’ Yoga Mean
Flow yoga is a type of yoga the connects each position and movement through breath, rhyme, and the mind. It is based off the principles of vinyasa yoga but often referred to as ‘flow’ because you move from one pose to the next continuously and smoothly.
There is no abrupt movements or jerks. It is kind of like when you see a feather falling, it is light, airy and completely free – this is what yogi strive for when practicing flow yoga. This form of yoga also encourages physical, mental, and spiritual movement combined with deep breathing.
Your breath is almost as important as the movement itself. Therefore, understanding and learn proper breath is so important.
Using Your Breath In Yoga
Using your breath in yoga is basically all about synchronizing your movement and breath. Meaning, as you move, you breath. The most simple example could mean inhale to lift your arms up and exhale to bring them down.
Each movement is either combined with an inhale or exhale.
But how do you know when to inhale and when you exhale?
As a very general rule of thumb, your exhale should occur as you bend forward or collapse your body and your inhale should be when you are opening your chest and expanding your body.
Breath in the nose, Breath out the mouth.
Breathing is a natural, automatic bodily process where as most of the time, you do it without thinking. However, when performing yoga, you should be trying to refine and deepen your breath therefore, actively paying attention to it.
Related posts: Deep Breathing Benefits: Stress Management and Relaxation
10 Pose Sun Salutation Flow Series
1. MOUNTAIN POSE (TADASANA)
The Sun Salutation starts in a standing position with feet hip wide apart balancing your weight evenly on each foot. Your arms should be long at your side with your palms facing forward.
This position sets the tone and energy for the entire flow series, therefore, you want to make sure you create a good foundation.
- Elongate your back and neck.
- Engage your shoulders.
- Draw energy up from your feet, through your legs and up the spine.
- Take at 3 least deep breaths to relax your mind.
2. IN-HALE ARMS UP
When you are ready to start, begin with a deep breath in while simultaneously lifting your arms above your head. Keep your arms relevantly straight.
This should be another moment to elongate your spine and stretch your back.
3. STANDING FORWARD FOLD (UTTANASANA)
From the mountain pose, in-hale your arms up and then Swan Dive down bending at the hips until you hit the standing forward fold pose. As you are diving down, exhale your breath and sink into the forward stretch.
Softening your knees slightly can help ease the strain form the lower back, back of the legs and neck.
Take a couple more deep breathes sinking closer and closer to your legs each exhale. When you are ready to move to the next position, take a big in-hale breath.
4. DOWNWARD FACING DOG (ADHO MUKHA SVANASANA)
From the forward stretch, walk your hands out 3 to 4 feet keeping your hips and tailbone pointing to the sky. As you are walking out, exhale your breath. Some important things to think about are:
- Straighten your back, avoid hunching over.
- Push through your shoulders.
- Allow the weight to sink into your heels instead of your hands.
- Your ears should rest between your arms.
- Engage your core muscles.
5. FULL PLANK
From the downward facing dog, low your tailbone down until your head, shoulders, glutes, and toes for a straight line. Your shoulders should be directly over your hands with your body aligned.
If you need to modify or begin to lose strength, drops your knees down until they touch the ground.
Proper position reminders:
- Keep your toes tucked under your feet.
- Shift your weight to the front.
- Fully engage your core.
- Avoid a big dip in the lower back, modify if needed.
6. CROCODILE
After the plank, whether you are assuming a full plank or half plank, bend your elbows back against your ribs and lower your body so it is hovering 4 to 6 inches off the ground. Your upper body including your chest and heart center should be parallel to the ground.
This pose can be very challenging, there coming to a half plank first, may be necessary.
7. COBRA
To continue to the flow, after hitting the crocodile pose, continue through to a cobra. To do this, snake your head to the sky keeping your hands in the same position. Below your hips and allow your back to arch. You can then unfold your feet and rest the tops of the feet on the ground.
Take a deep breath out as your sit into the stretch.
- Keep your shoulders back.
- Arch with the hips rather than the lower back.
- Look up to the sky for a deeper stretch.
8. DOWNWARD FACING DOG (ADHO MUKHA SVANASANA)
At this point, you will start to create a full circle and come back to the starting point in reserve order.
From the cobra, tuck your toes under, lower your body and arms to push yourself up and bring your tailbone to the sky to hit the downward facing dog pose. Remember to shift your weight from your hands to your heels.
Continue taking deep breathes. After your last inhale, as you begin exhaling, move to the standing forward fold.
9. STANDING FORWARD FOLD (UTTANASANA)
From the downward facing dog, walk your arms closer your to body to hit the standing forward pose.
- Hips should be directly over your toes.
- Body should be folded over your legs.
10. MOUNTAIN POSE (TADASANA)
Finally, roll your body up vertebra by vertebra. Once your hit the mountain pose, standing feet hip-width apart with your arms along the side of your body, you have completed 1 Sun Salutation.
Each sun salutation should take around 4-5 minutes but varies depending on how long you hold each position. Repeat that series 3 more times for a 15-minute yoga workout with Sun Salutations.
“Yoga is the ultimate practice. It simultaneously stimulates our inner light and quiets our overactive minds. It is both energy and rest. Yin and Yang. We feel the burn and find our bliss.” — Elise Joan
“Sometimes the most important thing in a whole day is the rest we take between two deep breaths.” — Etty Hillesum
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