{"id":10318,"date":"2019-07-05T08:00:31","date_gmt":"2019-07-05T08:00:31","guid":{"rendered":"https:\/\/trifocusfitnessacademy.co.za\/?p=10318"},"modified":"2023-09-04T21:33:36","modified_gmt":"2023-09-04T19:33:36","slug":"yoga-101-sun-salutations","status":"publish","type":"post","link":"https:\/\/trifocusfitnessacademy.co.za\/yoga-blog\/yoga-101-sun-salutations\/","title":{"rendered":"Yoga 101: Sun Salutations"},"content":{"rendered":"

Sun Salutations \u2013 or Surya Namaskar –\u00a0 is a sequence of exercise that are traditionally performed at sunrise in India.\u00a0 However, now they are performed at any time of the day and are an ideal warm-up for the start of a Yoga<\/a> class.<\/p>\n

The sequence mobilises the entire body. Sun salutations stretch and elongate the spine, joints, muscles, ligaments and tendons. It is performed\u00a0 in rapid succession and coordinated with breathing<\/a>. Sun salutations are often performed with increasing speed until the whole body is warm and ready for further asana practice. There are numerous variations of the sequence and with more experienced classes, a few standing postures can be added into the sequence once participants are warm.<\/p>\n

Sun salutation poses\/exercises<\/h2>\n

Caution<\/strong><\/h3>\n

If you suffer from low blood pressure, then you may need to come up slower from the forward bends. If you suffer from high blood pressure then do not elevate your hands above your head. Rather keep them shoulder height or in prayer position. (In Sanskrit, \u2018prayer position\u2019 is translated as Anjali Mudra<\/em>.)<\/p>\n

Surya Namaskar A (Sun Salutation A)<\/strong><\/h2>\n

Points to remember in this sequence are to:<\/p>\n

    \n
  • Coordinate each posture with your breathing and move smoothly from one posture to the next.<\/li>\n
  • Try to inhale and exhale a fraction of a second before the movement.<\/li>\n
  • Inhalations and exhalations should be of equal length.<\/li>\n
  • Make the necessary adjustments so that your breath and movement are synchronised as one.<\/li>\n
  • Practise slowly to start and then speed up when necessary.<\/li>\n<\/ul>\n

    Movement <\/strong><\/h3>\n
      \n
    • Start in Tadasana <\/em>(which is translated as \u2018mountain pose\u2019) with your hands in Anjali Mudra <\/em>(prayer pose).<\/li>\n
    • Inhale in Urdhva Hastasana <\/em>(raised hands pose).<\/li>\n
    • Exhale in Uttanasana <\/em>(standing forward fold).<\/li>\n
    • Inhale during the lunge.<\/li>\n
    • Exhale in Adho Mukha Svanasana <\/em>(downward facing dog).<\/li>\n
    • Inhale in plank pose.<\/li>\n
    • Exhale in knees, chest and chin pose.<\/li>\n
    • Inhales in Bhujangasana <\/em>(cobra pose).<\/em><\/li>\n
    • Exhale in Adho Mukha Svanasana <\/em>(downward facing dog).<\/li>\n
    • Inhale during the lunge.<\/li>\n
    • Exhale in Uttanasana <\/em>(standing forward fold).<\/li>\n<\/ul>\n