In the same way, although Sun and Moon salutation sequences embrace different qualities, they complement each other perfectly. Although yin and yang represent seemingly opposite principles (dark and light, day and night, passivity and activity etc), they are utterly interdependent. ![]() Moon Salutations are associated with a yin practice – receptive, meditative and cooling. Sun Salutations are said to be a yang practice, related to activity, heat and light. ![]() Yin and Yang, ebb and flow, contraction and expansion, effort and surrender… Recognising and honouring the qualities and benefits on each side of the spectrum can help us find balance and unity between them. Likewise at the end of the day, when I’ve been sitting a lot or just feel “stuck” both physically and mentally, two or three rounds of sun salutations are just what my body-and my mind-need.To create equilibrium in our yoga practice and in our lives, it’s helpful to observe the power of opposites. If I want to sit in meditation first thing in the morning, I find that a few rounds of sun salutations helps me to sit tall and comfortably. Sun Salutations are not only a great way to start a yoga practice–when you are short on time they can be the bulk of your yoga practice. Repeat the sequence three to five times and then try moving on to Surya Namaskar B. In general, you want to have your inhale match the “opening” type movements, and the exhale partner with the folds. ![]() To practice Sun Salutations, begin with Surya Namaskar A and perform each posture in sequence, starting and ending with Mountain pose. Left foot forward (Warrior One Pose or Virabhadrasana A) Right foot forward (Warrior One Pose or Virabhadrasana A) Sun Salutation B consists of the following poses: Upward-facing Dog Pose (Urdhva Mukha Svanasana)ĭownward-facing Dog Pose (Adho Mukha Svanasana) Half Standing Forward Fold (Ardha Uttanasana) In our Vinyasa and Flow classes we practice both Sun Salutation A and Sun Salutation B In our Dharma and Hatha classes we practice this classical Surya Namaskar:Īshwa Sanchalanasana (Equestrian Pose or Low Lunge)Īdho Mukha Svanasana (Downward-facing Dog Pose) Surya Namaskar B is a more advanced sequence that includes some additional postures including Warrior 1 and Chair pose. It’s vital to practice this sequence properly or you can create excessive wear and tear on the shoulders. And while it is suitable for beginners, we do provide modifications, specifically for the chaturanga sequence if you have instability in your shoulders. Surya Namaskar A is the basic sequence it involves a series of forward bends, plank, upward dog and downward dog. There are two primary types of Sun Salutations-Surya Namaskar A and Surya Namaskar B. And finally, one of the most significant benefits of this series is that it is meditative and can help to reduce stress and anxiety levels, promoting overall well-being. And since it is a “moving” sequence, they also help to improve the circulation of blood in the body, which can lead to better heart health. The sequence is also great for building strength in your upper body, core and legs. It can help in improving the flexibility and range of motion of your joints and muscles. Sun Salutations offer numerous health benefits to your body and mind. At its core, practicing sun salutations is a way of showing gratitude to the sun, which is considered to be the source of all life. ![]() Generally speaking, the sequence involves a combination of 12 postures that work together to improve the flexibility and strength of your body. Sun Salutations are typically practiced at the beginning of your yoga practice. The repetition and the consistent inhale and exhale allows the sequence to become quite meditative and is an excellent way to warm up your body for a more thorough yoga practice. This series of postures is practiced with one posture flowing into the next and is coordinated with the breath. Surya Namaskar is derived from two Sanskrit words: surya, meaning "sun" and namaskar meaning "greetings". Found in such practices as Ashtanga, Vinyasa and Hatha, the sun salutation, or surya namaskar is an essential foundation to the practice. While there are quite a few different yoga lineages, one key component of most yogic practices is the sun salutation.
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