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HW 30DYC: Day 2 Sun salutations / Surya Namaskar / Zonnegroet
Surya is Sanskrit for sun, this is also the name for the sun god. Namaskar means greeting. Surya Namaskar can therefore also be translated as greeting the sun. Sun Salutation is originally a morning ritual, as a salute to the rising sun that comes to bring its energy to the earth. However, the series can be performed at all times of the day, at the beginning of a yoga sequence or as a yoga sequence on its own.
There are many different variations of the Sun Salutation. These are usually designated by a letter. The Surya Namaskar A, is told to be the oldest and the original. In Surya Namaskar B, the chair pose is added, Surya Namaskar C combines with Warrior 1.
During the sun salutation, the posture of the torso is constantly alternated between bending forward and backward. This also opens the different chakras at different times. In addition, it is advised to allow the breath to flow during these fluid movements of the Sun Salutation. As a general rule of thumb, it is advised to breathe in while stretching backwards and to breathe out while bending forward. However, it is also possible to hold an asana for several breaths to further open the chakras and joints on which the pose works. The most energy flow, however, would come from performing the sun salutation fluidly and synchronously with the breath for 20 minutes. The secret in this is to get completely sucked into the exercise 😉 So try not to think about anything else but the Sun Salutation 🙂Surya Namaskar A is a sequence of 12 asanas performed cyclically. Actually they are 7 different asanas, the center point is the Urdhva mukha svanasana / upward facing dog, from that asana you do the asanas in reverse order until you are back in Pranamasana / prayer pose.
– 1 & 12 Pranamasana / prayer pose
– 2 & 11 Hasta uttanasana / raised arms pos
– 3 & 10 Uttanasana / Standing Forward Bend VARIATION: Perform chair pose between this and the next pose
– 4 & 9 Godhapitham / lizard pose right leg, when returning left leg VARIATION: Low lunge, Back leg bended towards you (quadriceps stretch) OR Trunk bend to side of leg that’s in front OR High Lunge OR Warrior 1
– 5 & 8 Adho mukha svanasana / Downward facing dog
– 6 Ashtanga namaskara / Eight Limbed Pose
– 7 Urdhva mukha svanasana / Upward facing dog OR Cobra
The Posture I have chosen to show is low lunge with the hands in fire hands up above the head. (variation of Lizard pose) Because the sun salutation is used as a warming-up exercise lizard pose is not possible for me in terms of hip flexibility. In addition, I find low lunge a nice hip opener both for the quadriceps of the back leg and for the glutes and hip joint of the front leg. This pose invites you to both ground with mother earth and connect with the sun.
– Stand at the front of your mat in mountain pose (stance)
– Take a big step back with your left leg. Your right leg stays in place. Keep your feet hip-width apart and your pelvis faced to the front.
– Bend your right / front leg and place your hands along both sides of your right foot on the ground. If you can’t to touch the ground, use 2 blocks under your hands or place your hands on the right knee.
Try to move your right foot slightly forward so your right knee is directly above the right foot at a 90-degree angle, and your left hip is extended as far as possible. (To accomplish this, you can also slide your left leg more to the back).– Rest your left foot with the instep on the ground. (Or continue to lean on your toes if this is more comfortable.)
Make sure you are standing steady and stay grounded.– Bring the arms up, make fire hands and extend the arms even further above your head, or if possible a little further back so that your back hollows slightly.
Open your heart to the sun. Look up if you can.– Ground into your right foot, and stretch the left hip. Lengthen your spine and arms till your fingertips, offer your hart to the sun.
– Breathe in a few times through your nose, toward your heart. And out through your mouth. Visualise as if the morning sun is warming you nicely.
– To come back: bring the arms back toward the ground/block.
– Bring your right leg back so you are in plank position and continue to Downward Looking Dog.
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