SURYA NAMASKAR: DISCOVER THE MEANING OF YOGA’S SUN SALUTATIONS BEYOND THE POSES

Whether you're a seasoned yogi or taking your first steps onto the mat, you most likely have heard of yoga’s most iconic sequence of postures, the Sun Salutations.

Sun Salutations, or Surya Namaskar in Sanskrit, is a series of postures performed in a fluid sequence, synchronized with the breath. Each movement gracefully transitions into the next, creating a rhythmic flow that energizes the body, calms the mind, and uplifts the spirit. Traditionally, the Sun Salutations sequence is practiced facing the rising or setting sun, honoring the solar energy that sustains all life on Earth. What an amazing way to celebrate the union of mind, body and spirit with this energizing experience!

Benefits of Sun Salutations:

• Physical Vitality: Sun Salutations offer a full-body workout, engaging muscles, joints, and internal organs. The sequence enhances flexibility, strength, and endurance, promoting overall physical well-being.

• Mental Clarity: The synchronized breath and movement in Sun Salutations create a meditative flow, calming the mind and reducing stress. Practicing Sun Salutations can enhance concentration, focus, and mental resilience.

• Energetic Alignment: Sun Salutations stimulate the flow of prana, or life force energy, throughout the body, harmonizing the subtle energy channels (nadis) and balancing the chakras. This enhances vitality, vitality, and a sense of inner harmony.

✨ Here's a glimpse into the postures in the Sun Salutations:

Sun Salutations A

Standing Mountain Pose - Tadasana

Extended Mountain Pose - Utthita Hastasana (in Tadasana)

Standing Forward Fold - Uttanasana

Half Lift - Ardha Uttanasana

Half Plank - Chaturanga Dandasana

Upward Facing Dog - Urdhva Mukha Svanasana

Downward Facing Dog - Adho Mukha Svanasana

Half Lift - Ardha Uttanasana

Standing Forward Fold - Uttanasana 

Extended Mountain Pose - Utthita Hastasana 

Mountain Pose - Tadasana

Sun Salutations B

Standing Mountain Pose - Tadasana

Chair Pose - Utkatasana

Standing Forward Fold - Uttanasana

Half Lift - Ardha Uttanasana

Half Plank - Chaturanga Dandasana

Upward Facing Dog - Urdhva Mukha Svanasana

Downward Facing Dog - Adho Mukha Svanasana

Warrior 1 - Virabhadrasana 1 right side

Half Plank - Chaturanga Dandasana

Upward Facing Dog - Urdhva Mukha Svanasana

Downward Facing Dog - Adho Mukha Svanasana

Warrior 1 - Virabhadrasana 1 left side

Half Plank - Chaturanga Dandasana

Upward Facing Dog - Urdhva Mukha Svanasana

Downward Facing Dog - Adho Mukha Svanasana

Half Lift - Ardha Uttanasana

Standing Forward Fold - Uttanasana 

Chair Pose - Utkatasana 

Mountain Pose - Tadasana

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WANT TO LEARN MORE ABOUT SUN SALUTATIONS?

CHECK OUT A SHORT VIDEO BELOW “HOW TO DO CHATURANGA DANDASANA CORRECTLY”

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WANT TO DIVE EVEN DEEPER??

“Illuminate Your Yoga Practice with Sun Salutations” online on-demand workshop

In this workshop, we will delve into the history and significance of the most traditional sequences, Sun Salutations A and B, exploring the names of the poses in both Sanskrit and English, and thoroughly breaking down each pose.

Let’s experience the radiant glow of one of yoga's most iconic sequences: the Sun Salutation. Often hailed as a complete practice in itself, the Sun Salutation offers a dynamic blend of movement, breath, and intention, inviting practitioners to greet the day with vitality, grace, and reverence. Let's embark on a journey to explore the significance, benefits, and variations of this beloved yoga sequence.

HOW TO PREPARE FOR YOUR FIRST YOGA CLASS

For many of us trying new things is both exciting and intimidating. Discovering yoga for the first time? I’m here to support you on your journey to health, wellness and inner peace with four easy tips to prepare for your first yoga class.

1️⃣ Arrive early: Give yourself time to settle in, find your spot, and mentally prepare for the practice ahead. Get familiar with the studio/space you're in, ask about the location of the bathrooms, changing rooms, a water fountain, etc. Use this time to lay down your mat, grab any props you may need, and begin to cultivate a sense of presence and intention.

2️⃣ Wear comfortable clothing: Opt for breathable, stretchy attire that allows you to move freely and comfortably. Wear what helps you feel at home in your body while embracing self-expression through movement.

3️⃣ Listen to your body: One of the most beautiful aspects of yoga is its emphasis on self-awareness and self-compassion. You should NEVER feel pain in any yoga pose. Honor where you are each time you step onto your mat and practice self-care by modifying poses and taking breaks as needed. Remember, there's no competition or judgment in yoga—only self-discovery.

4️⃣ Stay present during practice and ask questions after: During the class, focus on your breath and immerse yourself fully in the experience. Let go of distractions and enjoy the journey inward. As you flow through each pose, anchor yourself in the rhythm of your breath and the sensations in your body. Release the grip of past and future worries, and instead, immerse yourself fully in the richness of the present moment. After your class, ask questions! Yoga teachers LOVE talking to beginners and new students, so ask away!

Starting your yoga journey is a profound act of self-care and self-discovery. Allow yourself to approach each class with an open heart and a curious mind. Remember, every breath, every movement, and every moment on your mat is an opportunity for growth through expanding your awareness and for connection to the present moment.

Have you been practicing yoga for a while? What are the things you wish you knew before your first yoga class? Still hesitant to step onto a mat? Share what stops you in the comments! 🌿✨