Surya Namaskara

Surya Namaskara is an ancient way to begin the day with the worship of the sunrise. This page is dedicated to ancient prayer flows to and deep appreciation for each day.

Tree Pose Sun Salutation

This Sun Salutation shows a challenging step back from Tree pose and Warrior 3 pose. There is also a challenging transition forward from Reverse Half Moon pose to Tree pose. This Salutation is shown as a complete flow. It may be more desirable to hold postures for longer or flow each time and hold. Some combinations are below.

1. Flow through each of the standing postures moving on each inhalation and moving on each exhalation.

2. Exhale into each of the standing postures holding each inhalation and moving on the exhalations.

3. Hold each of the standing postures for 1 full breath.

4. Hold each of the standing postures for 5 full breaths.

5. Combine all the techniques.

Tip
Bend the supporting knee during these transitions. It is easier to control the upper body this way and momentum seems to carry the body in the right direction.

Tip to Protect the Wrists
Stop short of bringing the shoulders over the wrists when moving the bodies weight forward from Downward Dog. The Plank Pose does not look as straight when this is done but the wrists are not compressed as much and the arms get toned just as well. This is another reason to go into Eight Limb Pose (Knees touching aiding in support) instead of Four Limb pose (without the knees touching). Keep your joints safe and healthy. Don't wear them down. We want to practice for the rest of our lives..

Click to enlarge

The first posture Tadasana with the hands placed together.

Tip
Visualize a line of energy traveling from the heels up the spine and through the top of the head. Exhale all the air leaving only a little in the lungs.

Inhale stretch the arms up in a circular motion. Exhale take the palms together and bend the elbows. Bend the right knee and place the sole into the inside of the supporting leg.

Sometimes its nice to push gently with the heel and pull the toes back on the bent leg. Energy lengthens along the calf and changes around the adductor muscles. The load is lightened on the hip extensors. Basically it can make it easier to hold the leg up.

Inhale into Warrior 3. Raising the back leg will be easy if the upper body is used correctly. Always add an internal rotation to the back leg so that the hips align well horizontally. Usually there is a feeling in the adductor muscles when done deep enough. These are the muscles on the inside of the upper leg.

Bend the left leg on the transition for more control and a better transition. Transition to a lunge like pose on the step back.

Exhale back to Downward Dog.

Inhale forward into Plank Pose Remember the tip. Leave the shoulders slightly back so that the wrists feel the upper bodies weight more evenly. (A deeper pose is shown because it looks better.) Exhale into Eight Limb Pose.

Enter nice and slow so that the arms are toned well. When this posture is done slowly the arms are toned much better than moving fast through Chaturangasana.

Inhale into Cobra pose . Enter light boundaries in the early stages of the sequence. Open up when the spine signals the body. Look up to stretch the spine around the shoulders.

Exhale into Downward Dog. Try raising the pinky fingers off the mat. This often corrects the distribution of weight on the palms. The force is usually greater on the outer parts of the wrists and palms.

Inhale forward to Plank Pose You can also stay in Downward Dog for a breath and then raise into One Leg Downward Dog.

Exhale back into One Leg Downward Dog.

The leg can be raised higher if the pelvis is tilted and the hips are taken out of horizontal alignment. The forces down the arms become uneven when this is done but provides for a larger motion when swinging the leg forward.

Inhale Step the left leg forward between the arms. It may be better if the bent knee opens outward a little. It allows more space for the element of air to flow but moves the leg out of good alignment.

Exhale raise the left arm up into this variation of Reverse Extended Side Angle.

Rotate the left arm forward while inhaling.

Exhale into Reverse Half Moon.

Think of energy running from the raised leg all the way through the top of the head. Allow energy to flow. This way the pose will always look good.

Inhale into Tree pose once again.

Bend the knee of the supporting leg on the transition. It really makes the transition smooth and easy.

Exhale into Half Lotus Chair Pose.

Grab the foot if it is easier for you and place it over the other thigh.

Inhale back into Tree Pose.

Exhale into standing.

Tadasana

Vrksasana

Virabhadrasana3

Downward Facing Dog pose

Adho Mukha Svanasana

Downward Facing Staff Pose

Adho Mukha Dandasana

Astangasana

Bhujangasana

Downward Facing Dog pose

Adho Mukha Svanasana

Downward Facing Staff Pose

Adho Mukha Dandasana

Downward Dog

Eka Pada Adho Muka Svanasana

Lunge Pose

Parsvottanasana asana

Parivrtta ParsvaKonasana

Parsvottanasana asana

Parivrtta Ardha Chandrasana

Yoga Positions Tree pose

Vrksasana

Tadasana

This months pranayama is Ujjayi stage 3 before practice for at least of 5 minutes and Bhramari stage 1 for 12 minutes after. Meditation and the Element of Air This months meditation uses
the element of air to empty the mind and remove thoughts.

Teacher Tips
If you are a teacher try sequencing this in the slow to fast method. Demonstrate slowly the first few times and work up to a faster smoother flow. This is one of the most effective ways to teach yoga students new sequences and keeps a good flow. It may be a good idea not to explain too much. Your students are probably more interested in a flowing class that makes them feel good. Teach all the aspects of the postures over many classes. This way you save some information for another day. At first moving from one balancing pose to the other may be challenging but after some time you will flow with ease.

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