Wednesday, 7 January 2015

Day 7: Surya Namaskar / Sun Salutations

I've been wanting to do this post for the longest time, but the time was never right. Finally, it's up! Besides learning asanas, mastering the sequence of Surya Namaskar or sun salutations is one of the most important steps in Yoga. My teacher once told me that Surya Namaskar is far more important than Pawanmuktasana Series(Joints Exercises). I would suggest you to start with a warm up before you begin sun salutations especially, if you're a beginner. For today, I will be breaking down the sequence and discuss on the breathing and posture mechanics. The benefits and other necessary information will be discussed in my next post. Let's begin...

Steps
Technique



As you INHALE, raise both arms, focusing on extending your torso and gently curve your back. Palms can be placed together in salutation.




EXHALE as you bend forward. Try to keep the legs straight and reach to hold any part of your leg.  Ideally, you can try to interlock your big toes with your thumb, index and middle fingers.






HOLD YOUR BREATH, bring the right leg to the back and place the left knee on the floor. INHALE, expand your chest as you gently curve your back and gaze upwards.





HOLD YOUR BREATH and bring the left back. EXHALE and raise the knees. Try to press the body backwards to lower the heels to the floor.






Maintain palms position, lower both knees to the floor. HOLD YOUR BREATH and lower the chin and chest to the floor. Eight points of your body will be in contact with the floor.
  • ·         Chin
  • ·         Chest
  • ·         Both palms
  • ·         Both knees
  • ·         Toes





Slide your knees to the back. INHALE and raise your upper body, keeping the elbows bent. Allow your neck to stretch to a comfortable level and gaze upward.





Raise the body up to all fours. EXHALE and move the buttocks to the heels. Place the forehead on the floor. Rest in this position and allow the spine and lower back to relax.





INHALE; lift the forehead, hips and knees off the floor. EXHALE, straighten the legs, press against the floor to lower the heels.





Slide the right leg to the front. Place your right leg in between your palms and left knee on the floor. HOLD YOUR BREATH, bring the right leg to the back and place the left knee on the floor. INHALE, expand your chest as you gently curve your back and gaze upwards.






HOLD YOUR BREATH and bring the left leg to the front next to the right leg. EXHALE as you bend forward. Try to keep the legs straight and reach to hold any part of your leg.  Ideally, you can try to interlock your big toes with your thumb, index and middle fingers.



As you INHALE, raise the body up, lift both arms, focusing on extending your torso and gently curve your back. Palms can be placed together in salutation.


#beSTRONGin2015


















For today, the challenge requires us to a scorpion pose or Vrschkasana. A pose which I have been battling with since June 2014. I have progressed to jump up on my own and with the support of a wall. I've still got a long way before I can step away from the wall, get all the balancing action going on my own. I do feel victorious with the progress I've made. I will keep going. Practice, practice & practice. Joyful day everybody!

~M~