Surya Namaskar

Sanskrit:

Surya - The sun, a reference the the solar deity in the Vedic tradition
Namaskar - A salutation, particularly to a deity. Comes from the root word, Namas which means 'to bow to' or 'to adore'. Related to namaskarasm, a salutation to another person.

Sun Salutation

In the Vedas there are references to the many benefits of prosperity and good health gained from a daily practice of praising sun god. Physical prostrations to the sun were not only a gesture of absolute surrender, but a vehicle to maintain the health of the body.

In some of the Vedic hymns it was suggested that Suyra Namaskar be a daily practice for devout Hindus. Sun salutations are an integral part of the practice of Ashtanga Vinyasa Yoga.

There are many different variations of Surya Namaskar, all share a focus of moving with the energy of the breath. In a complete sun salutation the series is done two times, alternating the movement of the first leg that is either stepped forward or back to finish a full salutation.

Classical Surya Namaskar

• Begin in Tadasana with hands in Anjali Mudra
• Bring the arms overhead (urdhva hastasana) on an inhalation
• With the exhalation move to Uttanasana
• Inhale up onto finger tips, with a flat back (Ardha Uttanasana)
• Exhale, step back with one foot into a lunge (begin with right foot, second time through begin with left)
• Inhale the arms overhead into a full lunge, either high or low
  
• Exhale, step back the front foot into Plank pose and lower through Chaturanga Dandasana
• Inhale up into Bhujangasana
• Exhale, lifting up into Adho Mukha Svanasana and inhale through
• Exhale, the first foot forward between the hands into a lunge
• Inhale the arms overhead
• Exhale, stepping into Uttanasana
• Inhale, coming up to Tadasana, Urdhva Hastasana
• Exhale, returning hands to Anjali Mudra

Surya Namaskar A

• Begin in Tadasana with hands in Anjali Mudra
• Bring the arms overhead (urdhva hastasana) on an inhalation
• With the exhalation move to Uttanasana
• Inhale up onto finger tips, with a flat back (Ardha Uttanasana)
• Exhale, jumping or stepping back into Plank pose and lower through Chaturanga Dandasana
• Inhale up into Urdhva Mukha Svanasana
  
• Exhale, lifting up into Adho Mukha Svanasana and hold through 5 complete breaths
• Exhale, jumping forward to Uttanasana
• Inhale, coming up to Tadasana, Urdhva Hastasana
• Exhale, returning hands to Anjali Mudra

Surya Namaskar B

• Begin in Tadasana with hands in Anjali Mudra
• Bring the arms overhead and bend knees into Utkatasana on an inhalation
• With the exhalation move to Uttanasana
• Inhale up onto finger tips, with a flat back (Ardha Uttanasana)
• Exhale, jumping or stepping back into Plank pose and lower through Chaturanga Dandasana
• Inhale up into Urdhva Mukha Svanasana
  
• Exhale, lifting up into Adho Mukha Svanasana
• Inhale first foot up between hands and up into Virabhadrasana I
• Exhale, jumping or stepping back into Plank pose and lower through Chaturanga Dandasana
• Inhale up into Urdhva Mukha Svanasana
  
• Exhale, lifting up into Adho Mukha Svanasana
• Inhale second foot up between hands and up into Virabhadrasana I
• Exhale, jumping or stepping back into Plank pose and lower through Chaturanga Dandasana
• Inhale up into Urdhva Mukha Svanasana
  
• Exhale, lifting up into Adho Mukha Svanasana and hold through 5 complete breaths
• Exhale, jumping forward to Uttanasana
• Inhale, coming up to Utkatasana
• Exhale, return to Tadasana, hands in Anjali Mudra

Benefits:

• In addition to the benefits from each posture individually, practice of Surya Namaskar also helps by energizing and warming the body, which may help to expel toxins
• Vigorous nature of the series may help tone and slim the body overall
• Reduces stress and anxiety
  

Contraindications:

• People with back injuries should be careful with this pose, may want advice of physician.
• Women after the third month of pregnancy, although this may vary greatly
• Those suffering from high blood pressure should seek the advice of a physician
• As this vinyasa is very warming people with multiple sclerosis may need to do series much more slowly in order to not feel the affects of heat in the blood.
  

Bhujangasana

Sanskrit:

Bhujanga - A serpent (usually referred to as a cobra)

Cobra Pose

Benefits:

• Improves spinal pain, including sciatica, through toning of the spine
• Full expansion across the chest, including the heart and lungs
  
• May help relieve disc compression
• Stimulates the abdominal organs
• Helps ease fatigue and stress
  

Contraindications:

• People with back injuries should be careful with this pose, may want advice of physician.
  
• Pregnant women may not be able to practice the pose after the second or third month.
  
• Carpel tunnel syndrome symptoms may be aggravated by pose, however, wrists can be supported with a wedge, rolled up mat or blanket.
  

Ardha Matsyendrasana

Sanskrit:

Ardha - Half
Matsyendra - Lord of the Fishes

Matsyendra is referenced as one of the founders of Hatha Yoga. In a story it is said that while visiting an island Shiva was explaining Yoga to his consort Parvati. He noticed a fish near the shore was listening to everything that was said with intense concentration and stillness. Shiva realized that the fish had learned Yoga, sprinkled some water upon it so that the fish attained a divine form, and thus became Matsyendra, the Lord of the Fishes.

Half Lord of the Fishes Pose

Benefits:

• Increases circulation around the abdominal organs.
• Improves the flexibility and strength of the spine, shoulders and neck.
• May help to relieve stiffness and pain in the back and hips, including sciatic pain.
• May help relieve menstrual cramps.
• Regular practice may keep prostate and/or bladder from growing enlarged.
  

Contraindications:

• People with back injuries should be careful with this pose, may want advice of physician.
  
• Pregnant women may not be able to practice the pose after the second or third month.
  
• Full pose might need to be avoided if a person is suffering from any ailments of the digestive system due to the deep contracting of the abdominal muscles.

Chaturanga Dandasana

Sanskrit:

Chatur - Four
Anga - A limb
Danda - Staff

Four-Limbed Staff Pose

Benefits:

• Strengthens the arms
  
• Develops power and mobility in the wrists
• Tones the muscles of the abdomen and core
  

Contraindications:

• Those suffering a wrist injury or carpel tunnel syndrome may be able to do pose with the use of props to help alleviate pain. Props like blocks (foam or cork so cushion is provided), foam wedges, or specially made props like "Gripitz" can be tried. If these props do not help the pose may be further modified by lowering the knees first to relieve pressure and strain on the wrists.

Technique:

• Start from table position, on hands and knees. The knees directly under the hips.
  
• With the hands directly under the shoulders spread out the fingers with each middle finger in alignment with the wrist. Press firmly through the fingers, rolling the thumb and the first finger towards one another. Shrug the shoulders down the back.
• First come into "plank" pose by lengthening out through the right leg and pressing through the heel. Then lengthen out through the left leg, pressing through both heels equally with both legs straight. Push the front of the thighs into the thighbones.
  
• Lengthen through the arms and turn inner elbows so they "face" each other.
• Keeping the shoulder blades moving towards the tailbone, open across the upper back.
• Neck and throat should be equally open. Extend through the crown of the head.
• Draw the belly in and up towards the heart center.
  
• Tuck the elbows in towards the body and inhale deeply.
  
• On an exhalation bend the elbows and slowly lower the body until it is a few inches, parallel above the floor.
• After holding briefly let the body lower completely to the floor.
  

Dandasana

Sanskrit:

Danda - Staff

Staff Pose

Dandasana is the foundation for all seated postures just as Tadasana is the foundation for all standing postures.

Benefits:

• May help to relieve digestive issues, including bloating from gas.
• Helps to improve posture by strengthening the back and providing some stretch to the shoulders and chest.
  

Contraindications:

• Those suffering a wrist injury should press fingertips to the ground at hips rather than the whole palm
• People with lower back pain may need to use a blanket for support under the sit-bones