In Hatha yoga, Sun Salutations warm-up the body. This Hatha yoga sequence gives the body time to settle into the posture and the mind a chance to go inward. Sun Salutation has twelve postures or asanas in it. Surya in Sanskrit means Sun and Namaskar means to bow down. Sun Salutation is one of the most powerful sequences in yoga; it is our basic source of energy and is one of the pranic forces (life forces, chi) that keep us alive. Classical Hatha Yoga has its own Sun Salutation system, which differs from the traditional Ashtanga Yoga Sun Salutation method. The main difference between the two sun salutation methods are the postures and the order of sequence they are in. There are many benefits in the daily practice of Sun Salutations. It strengthens the digestive system and improves the functioning of the whole body. The whole process purifies the blood and improves blood circulation throughout the entire body.
This sequence of twelve classical yoga postures flow into each other and works almost every muscle in the body. Each movement is accompanied by either an inhalation and an exhalation and it is important for the rhythm of the breath to match the rhythm of the movement as not to become breathless and tired. The yoga breath (ujjayi breath) is essential to this practice. Attempt to keep your breathing as long and as even as possible. This sequence should be done in an even flowing manner. If you have never practiced this sequence before, then start off by only doing one round. This would mean that you do the sequence twice: the first time taking the right leg back and then doing the sequence again, taking the left leg back.
Urdhva Mukha Svanasana is from Sanskrit; Urdhva meaning Upward, Mukha meaning Face, Svana meaning Dog and Asana meaning Posture or Pose. Upward-Facing Dog is a powerful yoga pose that will rouse the upper body, help you build strength and provide you with a gentle backbend in preparation for deeper backbends. This pose is normally part of the traditional Sun Salutation sequence in Ashtanga and other Vinyasa yoga classes and is most often practiced with Downward-Facing Dog. Like Downward Dog this pose is named after the behavior of a stretching dog after a long nap!
Although this pose may appear to be simple, it offers more than its share of proper alignment and challenges. Despite its seemingly simple nature, this posture offers many benefits and can help advance your yoga practice in a variety of ways.
Modifications & Variations
Upward-Facing Dog provides a deep stretch to the entire spine and front torso. Be careful not to force your body into the pose. Practice this pose slowly and come out of the pose if you feel any pain or pinching sensations.
It takes time to build the flexibility and strength for Upward-Facing Dog. Practice Cobra Pose as an alternative pose if Upward-Facing Dog is not yet possible for you.
If your feet and ankles are stiff, from Chaturanga into Upward-Facing Dog, let your thighs come to the floor, then turn your feet over one at a time.
If you find it difficult to keep your legs lifted off the mat, place your thighs on the floor.
Chaturanga Dandasana (Four-Limbed Staff Pose or Low Plank) is one of the most challenging yoga poses done in every vinyasa and Sun Salutation often rushed through and done incorrectly. When done correctly, this challenging yoga pose has several benefits, including arm, wrist and abdomen strengthening. When practiced without proper alignment, Chaturanga can lead to shoulder, elbow, wrist and even lower back injuries.
Because Chaturanga Dandasana is a weight-bearing pose, wrist injuries are among the most common. Sometimes in yoga, we tend to use our strongest muscles to achieve difficult poses, instead of using the appropriate muscles. While in Chaturanga, many yoga students flatten their carpal tunnel, the narrow, tunnel-like structure in the wrist where several tendons and the median nerve pass, causing compression on the median nerve. Repetitive practice of this incorrect motion can lead to carpal tunnel syndrome.
Chaturanga is a pose that uses all of the muscles in the body. To keep your body safe from injury, use your core for stabilization and activate your legs for support. While learning proper alignment and building strength,modify this pose by dropping to your knees (This decreases the weight on your back and shoulders, therefore you don’t need as much strength to do the pose as with your legs straight).
Here are some tips for a safe Chaturanga Dandasana:
Hopefully, this information will help you with your Chaturanga and keep you injury free. Remember that you can always modify the pose or skip it altogether.
Surya Namaskara B (Sun Salutation B) is a series of postures that are linked together by using the breath. Surya means the sun and Namaskar means a greeting or salutation in honor of the divine present in each of us. The sequence presented here is usually practiced after several rounds of Sun Salutation A (Surya Namaskara A). Sun Salutation B includes many of the same components of Sun Salutations in most styles of yoga, with the inclusion of Warrior I pose. Remember to breathe through your nose as you practice; it will help to warm your body and bring a meditative state of mind. If you’re having trouble breathing smoothly, relax your practice a bit. Make sure not to force yourself and always work within your own range of limits and abilities.
Surya Namaskar (Sun Salutation) means a salute to the sun. It is designed to warm up your whole body and integrate the body, mind and breath. The Sun Salutation is a warm up or toning exercise and is considered the best of all Yoga exercises as it stretches, compresses, arches and reinforces all the major muscles of the body, as well as the digestive and respiratory organs. It also helps develop flexibility, strength, balance, concentration and focus.
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