Demystifying Surya Namaskar, the Sun Salutation(s) - Part IV: Common Mistakes
As with any exercise there are appropriate ways to “work out” without causing injury.
Inadequate Warm-Up
Leaping immediately into the Surya Namaskar sequence without a warm up can result in muscle cramps, damage, and so on. This is why we Include gentle stretches, head, shoulders, wrists, knees, and hips rotation in practice warm-up before adding Surya Namaskar.
Improper Breath
The 12 positions are performed in a specific order and with a set breathing pattern. Coordinating the breath with the movements is key to achieving the benefits.
Improper Posture
Ignoring Spinal Lift - In the Surya Namaskar practice, there are a few transitional positions that students sometimes overlook or ignore. A typical mistake is skipping over the Ardha Uttanasana (halfway lift) while elevating the torso from Uttanasana (forward fold); or rounding the back. This not only prevents the practitioner from fully stretching the spine and receiving all of the advantages, but it also puts tension on the neck.
Failing to Use Abdominal Core Strength - It is difficult to retain spinal integrity if the abdomen and spin are not fully engaged during the Surya Namaskar sequence. Students often achieve poor spinal alignment by dropping their abdomen towards the floor in postures like planks. This can cause lower back pain.
Extending the knees beyond the toes - Hyperextending the knees towards the back of the mat in Downward facing dog can reduce flexibility for the proceeding poses. Hyperextending, can put pressure on the knees and produce pain.
Focusing on the number - Students should always work at their own pace. It is not necessary to rush to increase the amount of Surya Namaskar cycles in your practice. And trying to keep up with someone who is speeding through the practice is unnecessary. It is your practice and it’s not a competition.
Practicing extensive rounds - You can benefit from just 15 minutes of yoga practice. You do not have to compete. Stay mindful and listen to your body and give it what it needs as you advance over time.