![]() Surya Namaskar Sun Salutation Yoga Sequence Ashtanga Yoga Pose Illustration Poster. )/Type/Annot/Popup 3389 0 R/AP>endobj3386 0 obj/ProcSet>/Type/XObject/BBox/FormType 1>stream No responsibility will be accepted by Yoga Meditation and Healing for any injuries incurred by any individual following the instructions within This Document. If you are pregnant or post-natal, You should confirm with your doctor or midwife that they give full approval to you participating \in the Yoga Sun Salutation shown. ![]() if you have any injuri\es, aches or pains, or if you take any medication, or if you are pregnant you should understand that YOU SHOULD NOT ATTEMPT THE SUN SALUTATION\ SHOWN. You should be physically and emotionally fit to participate in the Yoga Sun Salutation detailed, and if appropriate a doctor has verified your physical or emotional condition for participation in this type of Yoga. If at any point you feel over-exertion or fatigue etc, you should respect your body or minds limitations and rest before or dur\ing the practice. within your own comfortable capacity, and never using force. You should therefore understand that in Yoga techniques like the\ Sun Salutation Shown, that you should progress at your own pace. Yoga incorporates sustained stretching to strengthen muscles and increase flexibility. They also work on the internal organs, glands and nerves. Yoga postures, or asana, are designed to exercise every part of the body – stretching and toning the muscles and joints, the spine and entire skele\tal system. Pa\rticipation in Yoga includes, but is not limited to, participation performing various Yoga postures. Anyone wh\o follows it should do so with full awareness and mindfully as incorrectly doing any form of Yoga can cause more harm than good. It should not be taken as a "Beginners" introduction to yoga. This is a general instruction for the Yoga routine known as Sun Salutation, and is for those who already practice Yoga and who have attended regular yoga classes. At the same time, feel that the earth’s prana, or life force, is surging upward through the feet and filling the Read Carefully before attempting the Sun Salutation Shown. Feel that gravity is anchoring the feet to the earth, pulling any tension in the body down and out the soles of the feet. Bring awareness to the soles of the feet. Stand tall with the feet hip-distance wide, tailbone lengthening toward the earth. The 12 postures comprising this Sun Salutation sequence must be practiced twice-once with the right leg leading and once with the left-to complete a full round. Advanced yogis may focus on each asana’s corresponding chakra in addition to repeating the mantra. The mantras are the icing on the cake and turn this sequence into a deeply spiritual experience. I imagine that I’m moving through honey, as I step back and forth lightly and intently. This creates a certain fluidity that personally helps me transcend from asana to meditation. In this variation, each posture is countered with a movement that bends the spine in the opposite direction. The Sun Salutation is truly yoga’s ultimate sequence. Practiced with awareness of the physical body and the chakras, the series becomes a moving meditation. And although rarely taught, each posture has a specific mantra meant to be verbally or silently repeated along with it. But it also brings in pranayama, as each of these postures is paired with long, deep breaths. This old-school version of the Sun Salutation most obviously involves asana, as it links together twelve postures. It wasn’t until I studied yoga in India that I learned the classical hatha variation described below and it’s since become my favorite to both practice and teach. Most of us are only exposed to the Surya Namaskar A and B series. ![]() If there was only one sequence I could teach to my students, this would be it. ![]() ![]() It incorporates all of yoga’s core elements, weaving together asana, pranayama, mantra, and meditation to make a complete sadhana, or spiritual practice. The traditional Surya Namaskar, better known as Sun Salutation, is the perfect embodiment of a yoga practice. ![]()
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