Most people think of sun salutations when they think of yoga. But the fact the sequence of sun salutations is nowhere mentioned in any of the yoga related scriptures be it yoga sutras or hata yoga pradipika. The current sun salutations probably originated as a military regimen during the British rule in India. A more detailed discussion on the origins of sun salutation can be found on Ekhart's website
https://www.ekhartyoga.com/blog/the-origin-of-the-sun-salutation
After reading through such informations and going through a detailed yoga teachers training I decided to limit my sun salutation practice. Although it's only basic yoga postures but in a deliberated sequence and also great for warm up I would not want to practice it daily nor recommend the same. The more we alter the practice or even alter the props used it the practice it helps rewire our brains differently and create new pathways. It's not just in words that yoga is a body, mind and soul work!
Okay let's practice Surya Namaskar. Here is a pretty long detailed write up.
The image sequence that follows is much more spot on. I hope to add in a video if possible.
Come to tadasana
Stand with feet hip or fist width distance apart
Big toes pointing in, heels out, outsides of feet parallel to edges of mat
Arms along the side on the body or folded in Anjali mudra
Let's Create Pada Bandha
Lift toes and spread wide.
Root down through the four corners of the feet
As the arches rise release the toes softly.
Lift kneecaps up toward the hip
Lift pubic bone up to navel engaging abs
Lift sternum drawing shoulders down and back
Slightly tuck chin
Inhale sweep arms overhead
Exhale and forward fold half way
If you don't have any lower back pain or injury slightly bend and knee and come to a complete fold into Uttansana or Standing Forward Bend with crown chakra reaching downward and root chakra reaching up.
On the next inhale swing the right foot all the way to the back of the mat coming to a lunge
Ensure the left knee is stacked above the ankle or slightly behind.
Shoulders should be stacked above elbows and elbows above wrist.
Use blocks to support your palms if you find your shoulders are rounding forward.
On the next exhale swing the left foot coming to a Pattasana or Plank
Inhale and lower knees to the mat with the tops of the feet facing down.
As you exhale, hips rise, bend the elbows hugging them close to the ribs, lower down chin, chest and belly to the mat
Inhale raise head and chest off the mat as you press down through the tops of the feet coming into Bhujangasana or cobra. Keeping the eye gaze upward or a few feet in front if you have neck pain or injury.
To take it further draw your palms down beside the chest and raise chest and abdomen up straightening the arms coming into Urdhva Mukha Svanasana or Upward facing dog.
Exhale lower down and curl your toes transitioning to table top pose
Inhale sit hips back to rest on heels.
Exhale bow forward resting chest on thighs and forehead on the mat
Rest in Balasana or child's pose with arms stretched forward with palms down or along the sides of the body with palms up.
Inhale and come back to table top
Exhale and lift the tailbone toward the sky, bending the knees if needed
Root down through your feet
Lengthen the spine keeping the neck in line
Take a few breaths here in Adho Mukha Svanasana or Downward Facing dog.
Variations
1. turn big toes and thighs slightly in towards the midline and heels slightly out to open the pelvis.
2. Rope wall dog
3. Lifting one leg up
On the next inhale sweep the right foot and place them between your palms coming to a lunge
Exhale bring the left foot to match the right coming to a forward fold
Inhale and rise slowly one vertebrate at a time, neck being the last and arms all the way up overhead
Exhale slowly lower arms to the sides or the heart in Anjali mudra as you come back to tadasana.
https://www.ekhartyoga.com/blog/the-origin-of-the-sun-salutation
After reading through such informations and going through a detailed yoga teachers training I decided to limit my sun salutation practice. Although it's only basic yoga postures but in a deliberated sequence and also great for warm up I would not want to practice it daily nor recommend the same. The more we alter the practice or even alter the props used it the practice it helps rewire our brains differently and create new pathways. It's not just in words that yoga is a body, mind and soul work!
Okay let's practice Surya Namaskar. Here is a pretty long detailed write up.
The image sequence that follows is much more spot on. I hope to add in a video if possible.
Come to tadasana
Stand with feet hip or fist width distance apart
Big toes pointing in, heels out, outsides of feet parallel to edges of mat
Arms along the side on the body or folded in Anjali mudra
Let's Create Pada Bandha
Lift toes and spread wide.
Root down through the four corners of the feet
As the arches rise release the toes softly.
Lift kneecaps up toward the hip
Lift pubic bone up to navel engaging abs
Lift sternum drawing shoulders down and back
Slightly tuck chin
Inhale sweep arms overhead
Exhale and forward fold half way
If you don't have any lower back pain or injury slightly bend and knee and come to a complete fold into Uttansana or Standing Forward Bend with crown chakra reaching downward and root chakra reaching up.
On the next inhale swing the right foot all the way to the back of the mat coming to a lunge
Ensure the left knee is stacked above the ankle or slightly behind.
Shoulders should be stacked above elbows and elbows above wrist.
Use blocks to support your palms if you find your shoulders are rounding forward.
On the next exhale swing the left foot coming to a Pattasana or Plank
Inhale and lower knees to the mat with the tops of the feet facing down.
As you exhale, hips rise, bend the elbows hugging them close to the ribs, lower down chin, chest and belly to the mat
Inhale raise head and chest off the mat as you press down through the tops of the feet coming into Bhujangasana or cobra. Keeping the eye gaze upward or a few feet in front if you have neck pain or injury.
To take it further draw your palms down beside the chest and raise chest and abdomen up straightening the arms coming into Urdhva Mukha Svanasana or Upward facing dog.
Exhale lower down and curl your toes transitioning to table top pose
Inhale sit hips back to rest on heels.
Exhale bow forward resting chest on thighs and forehead on the mat
Rest in Balasana or child's pose with arms stretched forward with palms down or along the sides of the body with palms up.
Inhale and come back to table top
Exhale and lift the tailbone toward the sky, bending the knees if needed
Root down through your feet
Lengthen the spine keeping the neck in line
Take a few breaths here in Adho Mukha Svanasana or Downward Facing dog.
Variations
1. turn big toes and thighs slightly in towards the midline and heels slightly out to open the pelvis.
2. Rope wall dog
3. Lifting one leg up
On the next inhale sweep the right foot and place them between your palms coming to a lunge
Exhale bring the left foot to match the right coming to a forward fold
Inhale and rise slowly one vertebrate at a time, neck being the last and arms all the way up overhead
Exhale slowly lower arms to the sides or the heart in Anjali mudra as you come back to tadasana.
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