Get Email Updates from Google
The Sun Salutation A Vinyasa Yoga Sequence (Surya Namaskar)
The Sun Salutation A is a vinyasa that combines a series of yoga postures performed in a single flow of movements in harmony with the breathing.
The regular practice of the Sun Salutation improves your core body strength, flexibility and cardiovascular fitness. It helps to burn body fat, tone the muscles and improves breathing capacity. It stimulates circulation and works the lymphatic system helping the body to get rid of toxins.
Start standing upright, feet together positioning the hands in prayer.
Take a deep breath in and lift the arms up, open the chest and bend backwards slightly.
On the next exhalation bend forwards with the palms touching the floor, you may need to bend the knees.
Breathe in and extend the back gazing forwards.
Breathe out and step or jump back to the plank position.
Breathe in and bring the pelvis down to the cobra position (knees touching the floor) or upward facing dog position (knees not touching the floor – the toes can be either tucked in or stretched out putting less pressure on the lower back). Keep the shoulders down and the chest open.
Breathe out lifting the pelvis up into the downward dog position, lifting from the pelvis.
Bend the knees, breathe in and on the next exhalation step or jump up into a standing position keeping the torso bent downwards.
Breathe in lifting the torso and arms up slowly. Open the chest bending backwards slightly.
Breathe out and bring the arm down in prayer.
You can repeat this sequence as many times as you like. Breathing normally through out.
Avoid the Sun Salutation if you have hernia, hypertension or venous blood clots.
- Yoga Asana Sequences and Workouts
- Sun Salutation A – Video Workout
- Yoga Asanas, Postures and Exercises
- Introduction to Yoga
Tweet Me!Recommended Reading
• The Sun Salutation B Vinyasa Yoga Sequence (Surya Namaskar)
• Yoga Lesson – Asana Sequences and Workouts
• Ustrasana – Camel Yoga Pose
• Standing Forward Bend Yoga Workout Sequence
• The Sun Salutation (Surya Namaskar) A Yoga Warm Up
