If you are a teacher, offer such options to your students, reminding them of alternatives as you move through sun salutation. Use milder poses in place of more challenging ones.Then repeat parsvottanasana on the other side when taking the left leg back before proceeding with the traditional sun salutation. After staying for about two breaths, take the front leg back to downward dog, and proceed with the sun salutation (through plank, chaturanga dandasana, and upward facing dog). If your lower back or hamstrings are tight, keep the front knee bent. Work on flexibility by adding postures such as pyramid pose ( parsvottanasana) to your sun salutation: Each time the leg goes back for lunge, turn the back foot in 45 degrees and exhale, beginning to straighten the front leg as you exhale.To stretch the hips and legs, add hip-opening asanas such as parivrtta anjaneyasana (revolved runner’s lunge/low lunge) between the poses of a traditional sun salutation.Use traditional sun salutations as part of a warm-up, doing only four to six rounds after some simple dynamic stretches and asanas.Are the shoulders scrunching up toward the ears in upward dog ( urdhva mukha svanasana)? Are you (or your students) so focused on getting your heels to the floor in downward dog that you compromise the length of the spine? Take time to adjust your alignment (or your students’) in the basic postures found in sun salutation.Remember to stay focused on the breath, and find moments of stillness while moving. Try staying for a few breaths in each posture before moving to the next.
Seasoned practitioners may wish to try eight-second inhalations and exhalations. Try four-second inhalations and exhalations to experience the subtleties of each movement. Use specific breath counts to move more slowly (or to help your students do so).Here are a few tips for either varying your approach to sun salutations or modifying the sequence: I enjoy creating new sequences based on the traditional sun salutation, but I also don’t hesitate to replace it with other sequences. But sun salutations may also lead to excessive strain on the back, wrist, shoulders, and knees if done too fast, too many times, or especially without focusing on mindful movement. Sun salutations are great, combining some of the most beneficial poses in yoga (including the favorite of many, downward facing dog, or adho mukha svanasana).
#KNEELING SUN SALUTATION SEQUENCE HOW TO#
When I asked for feedback at the end of one such class, one student said she would have preferred more rounds of faster moving sun salutations-and this was from a beginner who had just completed her third class.īeing focused on weight loss and fitness has compelled many practitioners to prioritize quantity, over quality. The most common question I’m asked as a teacher is how to lose weight by doing yoga, and the standard belief is that this comes from doing multiple rounds of sun salutations. However, having served as a substitute yoga teacher, I have observed that traditional sun salutations often dominate the practice of yoga in some classes. As a vinyasa flow teacher, I often use sun salutations as a warm-up before moving on to more challenging sequences or asanas.
Chances are that even if you miss your usual, full-length yoga practice, you’ll still find time to squeeze in a few sun salutations or surya namaskar.
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