Greeting to the Sun with Yoga

dog with head down greeting the sun

Greeting to the Sun with Yoga

What is the most popular yoga sequence in the world? Of course Surya Namaskar or Greeting to the Sun.

Not without reason it has become the basis in yoga practice. After mastering it, further development thanks to yoga is going downhill, we know our capabilities and limitations well, and those who persevere are well aware of why they choose yoga.

Regularly practicing the Greeting of the Sun brings great benefits for physical and mental health, including:

  • stretches and strengthens the muscles of the spine,
  • regulates the breathing and work of internal glands,
  • improves circulation and digestive processes.
  • maintains well-being and vital energy.

Below you will find photos of all asanas included in the Greeting to the Sun A with small tips.

greeting the sun
Try to Sunburst A at least 3 times, preferably 5 times.

Asanas that make up the Sun Greeting series A

Tadasana – Mountain position

tadasana greeting the sun

1. Stand upright and with your back extended. Distribute body weight evenly across the inside and outside edges of the feet. Balance the weight between your toes and heels.

2. Press the inside edge of the heel to the ground – where the heel ends and the sole begins to arch. The back of the knees should be open evenly. Imagine lengthening your legs up.

3. Pull the bridge up. Expand your collarbones and shoulders. Keep your shoulder blades inward and extend them. Do not push the lower ribs forward. A look ahead.

4. Tadasana is an opening position for most standing sequences, but it can also be practiced separately. Hold it for 30 to 60 seconds, breathing calmly.

Read More: Yoga Teacher Training India

Urdhva Hastasana

Urdhva Hastasana greeting the sun

1. Standing in the Mountain Position – pull your belly button in as you breathe in, and raise the pubic bone as you breathe out. Taking another breath, straighten your arms up, palms together. Try not to push your arms forward or pull them to your ears.

2. Press your hands firmly together – first the bases, then the middle parts, and finally the fingers.

3. Tilt your head back slightly, but try not to squeeze the back of your neck. Focus on your thumbs.

4. Do not push the lower ribs forward. Pull them down towards the pelvis and inward towards the spine. Extend the tailbone towards the floor.
5. Expand your chest, your stomach muscles tight all the time. Hold for 30 to 60 seconds, breathing calmly.

Uttanasana

Uttanasana greeting the sun

1. Standing in Urdhva Hastasana – on the exhale, lean forward from the hip joints (not from the waist). Going down, open the space between the pubic mound and the sternum. All focus is on lengthening the front part of the torso while moving.

2. Inhale, place your whole hands on the floor on the outer sides of the feet. If you can, wrap them around your ankles on the exhale or lay them at the outer sides of your heels. Keep your knees straight.

3. On exhale, press the entire foot surface firmly to the floor. Turn the front of your thighs slightly inwards. Try to touch the head with your knees.
4. Tighten your stomach muscles. Hold for 30 to 60 seconds, breathing calmly.

Ardha Uttanasana

Ardha Uttanasana greeting the sun

1. Coming out of Uttanasana – inhale straighten your elbows and lift your torso away from your thighs. Try to keep as much distance as possible between the pubic bone and navel.

2. On the exhale, push your palms (or only fingertips) to the floor.

3. Push the bridge slightly forward. For ease you can bend your knees gently.

4. Tilt your head slightly and look gently forward, but do not apply pressure to your neck.

5. Tighten your stomach muscles. Hold for 30 to 60 seconds, breathing calmly.

 

Read More: 200 Hour Yoga Teacher Training in Rishikesh

Tips for beginners:
If you do not touch the floor with your knees straight, you can bend them gently or put books under each hand on the edge of each foot.

 

Kumbhakasana – Board Position

position of the board greeting the sun1. Coming out of Ardha Uttanasana – kneel on the floor, hands shoulder-width apart, transfer part of your body weight to them. On the exhale, push your hands firmly to the floor. The elbows should be straight, facing the inner parts towards each other.

2. Inhale, lengthen your spine, pull your neck up, but keep it flush with your back. A look at the floor. On the exhale, strain your stomach muscles.

3. Inhale, lift your knees up, transfer your weight evenly between your hands and toes. Keep strong, straight body, legs, back, neck in line. Control your hips so they don’t fall too low. Stomach muscles tense all the time. Do not push the buttocks up.

4. Shoulders should be just above the wrists. Gradually try to twist the inside of the elbows forward and strain the arms triceps. Extend your back and turn your shoulder blades sideways. Pull your buttocks together. Point the tailbone towards the heels.

5. Hold for 30 to 60 seconds, breathing steadily.

Chaturanga Dandasana – Stick Position

 

stick position greeting the sun
1. You can get to the position of the stick from the position of the board, bending your elbows or (for ease) lie on your stomach.

2. If you lay down on your stomach: elbows on the body, hands on the floor under the shoulders, wrists on the line of the lower ribs. Your fingers should be pointing forward. Roll your toes, feet up to your hips.

3. On the exhale, press your fingers and the base of your hand firmly onto the mat. Inhale, raise your knees, lift your thighs as high as possible, and then turn their front part inwards. Fold the tailbone, legs straight.

4. Tighten up your stomach muscles on the exhale. All body weight should rest on the hands and toes. Do not lift your buttocks too high, keep your back and neck in line. Back of legs taut. Pull your elbows to your torso.

5. Hold for 30 to 60 seconds, breathing steadily.

Tips for beginners:
If you can’t keep your body on low bent elbows, bend it only partially or stay in the Plank position – until you are able to do the full position of the Stick.

 

Urdhva Mukha Svanasana – Dog with Head Up

dog with head up greeting the sun

1. Lie on your stomach. On the exhale, stretch your toes and lift your hips up.

2. Stretch your legs, the tops of your feet resting on the floor. Feet on the width of the hips.

3. Bent elbows on the body. Spread your hands on the mat next to your waist so that your forearms are perpendicular to the floor.

4. Straighten out your arms while exhaling and lift your torso at the same time. Legs a few centimeters above the floor.

5. Legs must be straight and taut at the knees, arms should be down and away from the ears. The entire body weight should rest on the hands and the upper side of the feet.

6. Hold for 30 to 60 seconds, breathing calmly.

Read More: Yoga Teacher Training in Rishikesh

Tip for beginners:

If you cannot enter the Dog position with your head up, start with the Cobra Position – Bhujangasana . In this position, your legs rest on the ground (however, your muscles are still tense!). Although you support your hands, try to engage your back muscles as much as possible.

greeting the sun cobra position
The Cobra Position is a great alternative to the Dog with Head Up position. Use this small conversion for as long as necessary

 

Adho Mukha Svanasana – Dog with Head Down

dog with head down greeting the sun

1. The last item included in the Greeting to the Sun is Dog with Head Down. Starting from the Dog with the Head Up – keeping your hands on the floor, on the exhale, roll your toes, raise your hips up and tilt back slightly.

2. At first, the knees may be slightly bent and the heels raised slightly above the floor. When you gain experience, remember to straighten your knees and put your whole feet on the floor.

3. Raise your hips as high as possible. Pull the brace towards the mat, do not stretch your neck. Look at the toes. Try to straighten your knees and elbows as much as possible. Keep your shoulder blades apart.

4. On the exhale, stretch out your whole body as if you were trying to stretch. Relax your neck, head between your elbows. Tighten your stomach muscles. Hold your position, breathe through your nose.

5. Hold for 30 to 60 seconds, breathing steadily.

Read MOre: YTT India

Tip for beginners:
If you have problems with this position, you can help yourself slightly bending your knees.

position the Dog

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