Asana LAB: Videos Breakdowns of Sun Salutation A

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The Sun Salutation Decoded: Learn Surya Namaskar A

We do them in one form or another in every flow, right? But, have we taken the time to really explore the poses of Sun Salutation A? We got you covered with these short videos from Ali Matt and Jessica Baker; from the Twist Yoga Teacher Training 200 Hour certification.

A Basic Sun Salutation
Surya (the sun) Nama (to adore)
The seven basic postures, in order of performance, are:

  • Urdhva Hastasana (Upward Salute)
  • Uttanasana (Standing Forward Bend)
  • Ardha Uttanasana (Half Standing Forward Bend)
  • Plank
  • Chaturanga Dandasana (Four-Limbed Staff Pose)
  • Urdhva Mukha Svanasana (Upward-Facing Dog Pose) or Bhujangasana (Cobra Pose)
  • Adho Mukha Svanasana (Downward-Facing Dog Pose)

Why do we see Sun Salutations in so many classes?
Sun Salutation is important for two reasons. One, it moves the spine in flexion and extensions (the spine’s two great ranges of movement), and is a well-balanced workout. It also offers numerous health benefits beyond the physical level; relaxing and centering the mind and body, and leading it to meditation. Two, Sun Salutation gives us an opportunity to express gratitude to the sun, without which life on earth would be impossible!

The transition from posture to posture is facilitated by either an inhalation or an exhalation. As you move through Sun A, pay close attention to your breath. If it has become short or labored, slow down and recommit to your Ujjayi breath.  Try to always breathe through your nose, not your mouth: Nasal breathing filters and warms incoming air and slows your breathing down, thereby lending the sequence a meditative quality and reducing the risk of hyperventilation.

Urkhva Hastasana: