Yoga, Hatha Yoga, is an ancient practice that was born in India. This is the physical discipline of continuous learning and challenging of our bodies. Yoga helps us improve our breathing, strengthens our body and clears our minds. There are many reasons for its popularity through the centuries. One of the most well-known sequence of poses is the salutation to the sun. Developed in the modern era of yoga, during which time asana was influenced by gymnastics and other types of exercises, we share how to perform the yoga sequence of the salutation to the Sun.
Yoga Basics:Â Salutation to the Sun Sequence= Surya Namaskar
Follow these steps to achieve the salutation to the sun. Ideally, this sequence should be practiced with the first rays of the sun.
- Mountain: stand with your feet together, parallel, and palms lightly pressed together. Make sure the crown of your head lifts up and your chin is parallel to the floor.
- Arms and palms up: staying in the same position, inhale and lift your arms together above your head. Reach to the sky with your thumbs locked up.
- Forward Fold: exhale and bend downwards, placing your palms on the floor, and slightly bending knees if necessary. Place your head between your legs.
- High Lunge: inhale and step the right foot into a high lunge. Make sure your left knee is over your ankle, not leaning forward or behind it. Check your shoulders to make sure they’re back and down.
- Plank: bring your other foot back to a plank position. Your body should be one straight line, in a push-up position. Breathe in.
- Caterpillar: exhale and bend your knees and elbows to the floor, lower your chin and chest to the floor, as well. Arch your back and bring your hips to the sky.
- Upward facing dog: inhale into upward facing dog by straightening your arms, bringing your chest forward and leaning on the tops of your feet.
- Downward facing dog: exhale into downward facing dog by bringing your hips back up to the sky, pressing your hands and feet to the floor, and let your head hang from the neck.
- High Lunge: inhale back into high lunge, like in step 4. Pay attention to your knee and ankle, and lock down your back foot and hips.
- Forward Fold: exhale and bring your back foot to the front to repeat step 3.
- Arms and palms together: inhale back, repeat step 2.
- Mountain: exhale and go back to initial position.
Watch a video that instructs how to practice the salutation to the sun.
Our body is so amazing and as we learn to move and breathe better than better, even our way of looking at life improves. This basic yoga sequence can also benefit your dance moves, strengthen your core, arms, back and improve your overall posture.
At Bella Diva Dance, we offer yoga classes for both dancers & non-dancers alike, male & female, all ages & from any background.
Our Prices:
$52.00 for a 4 Week Month
$65.00 for a 5 Week Month Series
$15.00 Drop-In rate if space is available
Read more about our yoga class.