Suryanamaskara A
Time is valuable. Don't dwell on the past. Commit to your Ashtanga practice fully. Don't hesitate or look back.
Practice regularly. Focus your mind. Let go of tension.
Don't worry about doing more poses. Perfect one pose. Understand your energy and what is happening within you.
Pay attention to everything you experience. It's all important.
Remember, the sun salutation is a complete practice. Explore it fully before moving on. Be present in each moment of the sun salutation. Feel your connection to the earth and the universe.
- Samasthiti (Mountain Pose): Begin standing with feet hip-width apart, grounding through all four corners of the feet. Engage the leg muscles and lift the chest while relaxing the shoulders.
- Urdhva Hastasana (Upward Salute): Inhale, raise your arms overhead, reaching towards the sky. Keep the shoulders relaxed and away from the ears. Engage the core and lengthen the spine.
- Uttanasana (Standing Forward Bend): Exhale, hinge at the hips and fold forward, bringing your hands towards the ground. Maintain a slight bend in the knees to protect the hamstrings.
- Ardha Uttanasana (Half Standing Forward Bend): Inhale, flatten the back by lifting the chest and gaze forward. Keep the fingertips on the floor or shins.
- Chaturanga Dandasana (Four-Limbed Staff Pose): Exhale, step or jump back into a plank position. Lower your body down, keeping the elbows close to the ribs and the body in a straight line from head to heels.
- Urdhva Mukha Svanasana (Upward-Facing Dog): Inhale, roll over the tops of your feet, straighten the arms, and lift the chest. Press the tops of the feet and thighs into the mat. Shoulders should be rolled back and down, and the neck long.
- Adho Mukha Svanasana (Downward-Facing Dog): Exhale, tuck the toes and lift the hips up and back, forming an inverted V shape. Press the palms into the mat and lengthen the spine.
- Ardha Uttanasana (Half Standing Forward Bend): Inhale, step or jump forward, coming back into half standing forward bend.
- Uttanasana (Standing Forward Bend): Exhale, fold forward again, releasing the head and neck.
- Urdhva Hastasana (Upward Salute): Inhale, rise up with arms overhead, lengthening the spine.
- Samasthiti (Mountain Pose): Exhale, lower the arms and return to mountain pose.
Key points to remember:
- Breath: Synchronize each movement with the breath. Inhale to lengthen and expand, exhale to fold and contract.
- Alignment: Maintain proper alignment in each pose to avoid injury and maximize the benefits.
- Modifications: Modify poses as needed to suit your individual needs and abilities.
- Drishti (Gaze point): Focus your gaze on a fixed point to maintain balance and concentration.
- Vinyasa (Flow): Move smoothly from one pose to the next, maintaining a continuous flow of breath and movement.
Surya Namaskar A is a powerful sequence that warms up the body, increases flexibility, builds strength, and promotes mental clarity. It is a fundamental building block of the Ashtanga practice and can be a complete practice on its own.