Surya Namaskara A

Surya Namaskara A

Surya in Sanskrit means Sun and Namaskar or Namaskara means to adore. Adoration/Salutation to the Sun. 

The Sun Salutations are like a prayer in movement. Each pose is connected with an inhalation and exhalation. Focusing in the breathing, bring the mind to the internal sensations of the body and slowly going into a meditative state, uniting body, mind and spirit.

The Sun Salutations in a physical aspect are like the warm ups for the practice. It's work on the shoulders, wrists, neck, hamstrings. Slowly allowing the body to get more flexible and stronger. The Sun Salutations are the base for future postures in the practice, so it's really important to do not skip them and work on them very precisely. Also during the Sun Salutations we learn how to breath, combining one movement and one breath (in or out, depending on the posture).

0 - Samasthiti: Feet together, big toes touching. Engaging the legs and the bandhas. Lengthening the spine. Relaxing the mind, arms beside the body, relaxing the shoulders and the chest. Creating a feeling of peace to start the practice.

1 - Ekam: Inhaling reaching with the arms up, palms touch. Gaze at the thumbs.

2 - Dwe: Exhaling fold forward. 

3 - Trini: Inhaling lengthening the spine, head up.

4 - Catvari: Exhale and either step or jump back to Chaturanga Dandasana. Lower down while keeping the gaze straight ahead. You may either hover one inch from the floor or take your torso fully down to the mat, whichever is more appropriate.

5 - Panca: Inhaling Urdhva Mukha Svanasana (Upper facing dog), straighten the arms and roll onto the tops of the feet. Engage the legs. Lift the chest high.

6 - Sat: Exhale Adho Mukha Svanasana (Down dog), as you push the hips up. Lengthen the spine from the sacrum to the top of the head.

7 - Sapta: Inhaling as you either jump or walk to the front. Lengthen the spine.

8 - Astau: Exhale fold forward.

9 - Nava: Inhaling raising both arms up, exhaling in Samasthiti.

(Repeat 5 times)