Surya Namaskar A (Sun Salutation A)
How to Perform Surya Namaskar (A)?
After we relax the body and interiorize our awareness with Savasana (The Corpse Pose) we are ready to begin and absorb the benefits of the yoga postures and loosing weight. I already have already mentioned the hatha yoga postures the importance of being aware of the body and to relax in the postures instead of forcing into them.
Please read this article again and try to remember this every time you perform your yoga routine. Just by doing that you will be much ahead even from many advanced Hatha yogis out there.
Surya Namaskar or Sun Salutation yoga sequence is an excellent warming-up yoga exercise which consists of a sequence of 12 yoga postures that move the spine in various ways and promote flexibility, tone and strengthen your whole body, develop peace of mind, reduce stress, developing balance, gaining energy, and of course reduce fat and lose weight.
Technically speaking Surya Namaskar is not an yoga asana, but a series of gentle flowing movements synchronized with the breath. Once you have mastered the movements it’s important to tune them to a rhythmical breathing pattern.
When doing the sun salutation, I will dictate and tell you where to inhale and where to exhale. Don’t worry if you don’t get it the first time, with time and practice you will se that you will start synchronize them with ease.
Also you may find in the beginning the sun salutation little bit rushed. But actually with time and practice it will actually becomes more fluid and you will move easily through them. Remember if you are feeling fatigued or you think it is too much in the beginning, jut omit the sun salutations and go straight to the standing hatha yoga asanas
I have included several video programs which differ from one another with only the sun salutation sequence. If you are a beginner, you should start with the easiest one. Then as you start to strengthen your body you can move to the most challenging one. Or if you think you are fine with the most advanced one, that’s great, you can jump and start doing it right over.
Stay with the full deep breathing throughout the practice. Don’t sacrifice the breath for a posture. If you find you become fatigued, is better to remain standing and keep breathing. Don’t force your body, build the practice over time.
Before we start take the feet together stay relaxed and find your breath. Stay with the full deep breathing throughout the practice. Don’t sacrifice the breath for a posture. Don’t force your body, build the practice over time.
Inhale both arms up luck up at your hands. Exhale fold forward lower your head. Inhale look up, exhale take your feet back lower. Inhale upward dog. Exhale downward facing dog position and full deep breathing. Remember your feet should be about 5 inches apart. Press your palms against the floor. We are going to remain for 5 breaths. Keep the spine long. Move the top of your head and your heels toward the floor and your chest move toward your feet. And 5.
Inhale take your feet forward, straighten the legs and look up. Exhale lower the head. Inhale both arms up the hands touch. Exhale arms to your sides.
And we continue right into the next one. Inhale arms up. Exhale fold forward empty the lungs. Inhale look up. Exhale take the feet back lower all the way down. Inhale upward dog, exhale downward facing dog position. Strong deep breathing. Remember your palms are pressing down, move the top of your head toward the floor. Move your chest toward your feet. Heels are pressing toward the floor as well. Stay with the breathing. And 5. inhale straighten the legs. Exhale lower the head. Inhale all the way up the hands touch. Exhale arm to your sides.
Surya Namaskar A Benefits
Move the spine in various ways and promote flexibility
Ttone and strengthen your whole body
Develop peace of mind, reduce stress
Developing balance, gaining energy, and of course
Reduce fat and lose weight.
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