Sun Salutations (Surya Namaskar)
The Sun Salutations (Surya Namaskar) are typically done at the start of a yoga asana practice. These vinyasas move every muscle and joint in your body to help get your blood moving, increase heat and increase energy. Use these to work on connecting movement with breath.
Classical Surya Namaskar
The Classical Surya Namaskar is a gentle way to get moving but also has great movements to help open hips and deeply stretch your ankles and Achilles tendons if you add a slight modification.
When in the low crescent pose, move your front heel closer to your hip and bring your torso weight forward, being mindful of how it feels to you. Just remember to keep your front heel on the floor for stability.
Surya Namaskar Series A and B
Learning Series A will provide you the tools necessary for connecting many of the Standing as well as Seated poses in a vinyasa. The Lower part of the series is used to add intensity, stamina, and heat during seated poses.
From a seated pose (like Janusirsasana) come forward onto your belly and into Plank. Move through Plank into Chattaranga, Up Dog, Down Dog, then hop back to seated and do the next side of the seated pose. Between seated poses, incorporate the full vinyasa.
Series B traditionally incorporates Warrior I (Virabhadrasana I) but you can get creative. Open into Warrior II or move through the Dancing Warrior Sequence (below). Move into different Triangle (Trikonasana) poses.
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