Stand straight, with spine erect and shoulders relaxed. If you want to incorporate Surya Namaskar in your classes, use these simple instructions for a well-rounded and fluid practice. By doing so, you not only help your students warm up their spines, but it’s a great way to boost body's energy for practice. As a result, it is highly recommended to start every practice of yoga asana with Surya Namaskara. Modern: Shorten the stance to bring the majority of the stretch to the back of our legs and glutes.ĭuring Sun Salutations, you use hundreds of muscles, regulate the breathing, and center your thoughts. Downward-Facing DogĬlassical: Keep the feet and hands in plank position and aim to bring your chest toward the knees. Lowering to the matĬlassical: Move the spine to gently stretch your thoracic and cervical spine. Stepping back to plankĬlassical: Move through a low lunge position with the chest lifted and pelvis pushing forward. Modern (Ashtanga Vinyasa): Back is elongated and knees should be straight. Standing forward bend positionĬlassical (Hatha): Back is rounded and knees are soft, providing a gentle stretch along the spine. Here are a few other key differences to keep in mind when practicing these two sequences. These 12 steps truly aid in warming up and lubricating the spine for movement, while the modern version practiced in Ashtanga Vinyasa Yoga provides more of a cardiovascular challenge. The classical version of Sun Salutations in Hatha Yoga tradition sees the spine flow through a range of beneficial movements which allow for extension and flexion. Read more: How Yoga Can Improve Digestion – 8 Yoga Poses for Better Digestionĭifferences Between Classical & Modern Surya Namaskar This aids the elimination processes of the body. Surya Namaskar is also beneficial for digestive health and other systems of the body as the asanas interact with the organs of the body directly, by applying pressure, massaging, stretching and toning the muscles. The cardiac muscles also improve through this rhythmic breathing and movement. This i mproves oxygenation of the body, especially the heart and brain. Through the r hythmic breathing of Sun Salutations, the oxygen content of the blood is increased. Their function is to move oxygen and carbon dioxide (CO2) molecules into and out of the bloodstream. Alveoli are tiny, balloon-shaped air sacs that work as basic respiratory units. Increased Oxygenationĭuring Sun Salutations, more alveoli of the lungs are expanded, stimulated and then cleansed. It also enhances the resting cardiovascular parameters, such as systolic blood pressure, diastolic blood pressure and pulse pressure. Surya Namaskar helps improve blood circulation and strengthen heart function. Other physical benefits include: Improved Blood Circulation Fast-paced rounds of Surya Namaskar are beneficial for your cardiovascular health and can aid in weight loss. A slowed pace helps increase body flexibility, while a medium pace builds muscle tone. Surya Namaskar can be done in a 3-speed variation: slow, medium, or fast. Creates space in body and mind and in that space you find ‘balance’ and the opportunity for spiritual growth.Although Surya Namaskar can be practiced at any time of the day, it is best to practice at sunrise as sun rays help revitalize the body and the mind.Makes the body stronger and more flexible.Through working with the physical body, releasing tension and trauma stored in the body, you create space in yourself and, through that space and balance, the opportunity for spiritual growth. This alludes to the opposites in our lives, such as yin and yang, light and darkness, hard and soft, vigorous and gentle.Ī yoga class described as ‘Hatha’ will typically involve a set of physical postures (yoga poses) and breathing techniques, practised more slowly and with more static posture holds than perhaps a Vinyasa flow or Ashtanga class. In Sanskrit, “Ha” represents sun and “tha” represents moon. Most contemporary, physical forms of yoga are derived from Hatha yoga, including Iyengar and Ashtanga, which on the face of it may seem very different. This is a great place to start if you are new to yoga or if you want to deepen your practice because you get the time and space to become familiar with yoga poses. A Hatha class will often include breathing techniques and meditation as well as asana. Hatha yoga is usually a slower-paced practice where poses (asana) are held for a few breaths.
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