This is position five.Īs you inhale, round again into position four, the Upward Facing Cat. Lift the spine as high as you can, while maintaining the rooting action of the hands and toes. The tailbone tucks under as you drop your chin to the chest. On the exhalation, round your spine in the opposite direction into the Downward Facing Cat. On the next inhalation, come onto your hands and knees into an Upward Facing Cat, position four. Fold into Salaam, position three, on the exhalation. On the exhalation, return to Vajrasana, position one.Ĭycle Four: Come up to position two on the inhalation. On the inhalation, rise again into position two, standing on knees. This is position four.Īs you exhale, fold, and sit back into position three, the Salaam. Your toes may be tucked under to wake up the feet. Allow your belly to melt to the floor, but keep your hands actively rooting into the floor, shoulders high. Hide your spine deep into your back, as your tailbone and back of the head try to meet. On the next inhalation, come onto your hands and knees into an Upward Facing Cat. As you exhale, return to position one.Ĭycle Three: Come up to position two on the inhalation. This is position three.Īs you inhale, rise up again to standing on your knees with your arms reaching overhead. This is the Salaam position (like being in Child’s Pose but with your arms extended overhead on the floor). As you exhale, lower your arms to the floor, reaching them way out in front of you while you sit back on your heels.
Complete the inhalation as your palms touch. On your next inhalation raise your arms high overhead, as you come up onto your knees. As you exhale return back to the starting position, sitting again on your heels with your hands in anjali mudra.Ĭycle Two: Sitting on your heels, bring your hands to the heart center in anjali mudra. On your next inhalation raise your arms high overhead as you come up onto your knees. Bring your hands to the heart center in anjali mudra (prayer). Note: if Vajrasana is not comfortable or possible for you, change your starting position to be the second posture start from kneeling, and return to, and stop at, kneeling in each cycle.Ĭycle One: Begin in Vajrasana, sitting on your heels. After that, with each cycle one position will be subtracted until you come back to the beginning again. With each cycle, one new position will be added until the Down Dog is reached. From this starting position we will flow in cycles. We begin the mini-Sun Salutation in Vajrasana, where we sit on our heels, hands folded in prayer at our heart. Watching this is a meditation all by itself. This way, all your movements are done inside the breath. This is great advice for every asana practice: begin the breath, and then begin the movement – end the movement before you end the breath. In case you would like a convenient cheat sheet, you can get it at the link below.Just as was suggested for the Moon Salutation, when you flow, use the breath as an envelope for the movement. Follow the steps in the tutorial to familiarize yourself with the essential asanas and their alignment. There are 9 poses in the Ashtanga Sun Salutation A. Strengthen your entire body before you start your day. – this is also a very effective way to calm your mind, boost energy, stretch and If you intend to use Sun SalutationsĪs a standalone practice, then you can perform as many rounds as you would like With two rounds and build your stamina from there. However, if you are new to the practice, you may wish to start Traditionally in Ashtanga Yoga, Sun Salutations are performed The sequence in this tutorial is the most basic version – the Ashtanga Sun Salutation A Sequence, or Surya Namaskar A. There are many variations of Surya Namaskar. Throughout the practice, breathing is done through the nose only.
Surya Namaskar coordinate movement with breath: EachĮxtension of the body corresponds to an inhale, while each bend corresponds toĪn exhale. This sequence is often used as a warm-up routine for Ashtanga, Vinyasa and Power Yoga, but can also be done as a complete practice in itself. Surya Namaskar or the Sun Salutation is a sequence of asanas performed to build heat in the entire body.
** If you are having trouble watching the video above, you can watch it on YouTube here.
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