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200Hrs Yoga Teacher Training

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Afternoon Asana. Sun Salutations

Sun Salutations

The beginning of many yoga classes starts with Sun Salutations, in Sanskrit, Surya Namaskar

Surya Namaskar, Salute to the Sun or Sun Salutation, is essentially a predetermined series of movements that begins and ends in Tadasana (Mountain Pose).

The breath, as always in Yoga practice, is the guide in this sequence. The rhythm of the breath will mark the rhythm of the movement, coordinating and synchronizing both.

The sun salutation is considered a moving meditation. Thanks to its cyclic design, we can repeat it as many times as we want, always ending at the starting point.

Many Yoga classes begin with Surya Namaskar, it is an excellent way to warm up the body and prepare it for the other asanas.

The sun salutation is also used in Vinyasa sequences, we will see that later!

This sequence can also be applied as a practice in itself. You can start your day with just a few sun salutations, and believe me, you will notice the difference and it won’t take more than 5-10 minutes.

There are many, many variants of sun salutations: it depends on the school, the lineage, and the teachers. The sequence may be similar but vary in some details.

In this class we will study the following version:

“Tadasana” – Mountain Pose 

“Utthita Tadasana” – Extended Mountain Pose 

“Uttanasana” – Standing Forward Fold Pose

“Ardha Uttanasana” – Half Standing Forward Bend

“Utthita Ashva Sanchalasana” – High Lunge pose  

“Phalakasana” – Plank Pose 

“Ashtanga Namaskar” – Knees, chest and chin Pose 

“Urdvha Mukha Svanasana” – Upward facing dog 

“Adho Mukha Svanasana” – Downward facing dog