Demystifying Surya Namaskar, the Sun Salutation - Part III: The Practice
Part III: Learn how to properly do Surya Namaskar.
Any fitness routine requires regular practice to achieve results. In the Surya Namaskar tradition it is recommended that you:
Do it every day in the morning before daylight to awaken the body. If you want to stay inspired during your workout, listen to calming, peaceful, or any other music that keeps you energized.
Ideally the poses are completed facing the Sunrise (east) as it is believed that the air is thick with life energy (prana shakti). It is also well known that short exposure to ultraviolet rays (UV) produces Vitamin D in the body.
It is best when practiced on an empty stomach. If you are not able to practice first thing in the morning, maintain a 5-hour gap after lunch, consuming nothing but water within those hours.
Go slowly and steadily through the steps. Perfecting all 12 poses could take anywhere from 5-7 days. Once you've gained enough strength, increase the number of rounds you do!
A: Breathing Technique
Proper breathing technique for best results. For poses where the body folds - exhale, for poses where the body arches or extends, inhale.
B: The Asana Sequence
There are many variations on the Sun Salutation. The Sun Salutation A consists of the following asanas (poses). Typically a proficient instructor will queue you to the proper breath and posture during the practice. Historically, instructors would provide hands-on assists, but due to potential injury physical assists have become increasingly less popular. Sun Salutation is a sequence of around twelve yoga asanas connected by jumping or stretching movements, varying somewhat between schools. The standard sequence is as follows:
