Hatha Yoga Sun Salutations
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Transcript Hatha Yoga Sun Salutations
Hatha Yoga Sun Salutations
Aimee Rogers
LRC 530
My Qualifications
I received my Hatha Yoga Certification through
the Mind, Body, and Health Department at the
Community College of Aurora in Aurora,
Colorado.
I am also a Certified YogaKids Facilitator.
In addition, I am a Registered Yoga Teacher
through Yoga Alliance.
Yoga Facts
Yoga originated in India.
The language of yoga is Sanskrit; each pose has both a
Sanskrit name and an “English” name.
Currently, there are numerous different types of yoga in
the United States. For example, Bikram Yoga consists
of 26 poses done twice in a heated room. Ashtanga
Yoga is vigorous and is often referred to as Power Yoga.
Hatha Yoga is a gentle style of yoga that does not
prescribe to any spiritual beliefs.
The Beatles speeded the “West’s” interest in yoga.
Sun Salutation Facts
The Sanskrit name for Sun Salutations is Surya
Namastar.
Yoga poses are called asanas, when several asanas are
done together in a flow it is called a vinyasa. Sun
Salutations are a vinyasa.
There is some disagreement about the origin of Sun
Salutations; some say they were developed 2.500 years
ago, others say in the early 20th Century.
Sun Salutations are done to honor the sun.
There are many different styles of Sun Salutations.
The Sun Salutation Poses
I will provide a picture
and instructions for the
twelve asanas of Sun
Salutations.
Mountain (Tadasana)
Stand at the front of your mat
Feet hip-width apart
Feel balanced on both feet;
don’t lean forward or side-toside
Engage your quadriceps
Roll Shoulders back
Chest out
Head high
Backbend
Maintain the alignment
of Mountain pose
Inhale arms above head
Do a slight backbend
Forward Bend
Continue to maintain the
alignment of Mountain
Exhale folding forward
Think about “diving your
heart forward”
If necessary, bend knees
in order to touch the
ground
Lunge
Inhale
Step right foot back as
far as possible
Ensure that left knee has
not gone past ankle (This
can cause hyperextension
of the knee.)
Plank
Continue to inhale
Step left foot back to join
right foot
Drop hips
Maintain a straight back
Think about a “push-up”
position
Devotional
Exhale
Drop knees from plank
Sit back on knees
Extend arms
Cobra
Continue exhaling
Two choices for transitioning
to stomach:
– Bring “nose along ground”;
more difficult
– Bring body forward and lower
to ground; modified push-up
Tighten arms to sides
Tighten legs and buttock
Inhale lifting upper body off
ground
Do not push yourself up
Exhale down
Downward Facing Dog
Curl toes under
Inhale
Push hips up in the air
Think about being a
straight line from hips to
fingertips
Reach heels towards the
ground
Lunge
Exhale
Step right foot forward
If foot is not back to
where it began in
Mountain, walk foot
forward
Ensure that right knee is
not past ankle
Forward Bend
Continue exhaling
Step left foot forward to
join right foot
Bend knees slight and
“glue” chest to thighs
before rising
Backbend
Inhale
Lift up from Forward
Bend
Lif arms above head
Maintain Mountain
alignment
Mountain (Tadasana)
Exhale
Lower arms
Return to Mountain
alignment with feet hipwidth apart and weight
evenly distributed
Instructions continued
Repeat but begin by stepping left foot back
Tip: When stepping forward into the second
lunge, always step forward with the foot that you
initially stepped back with.
Sun Salutations need to be done in even numbers
so that both legs get an even stretch.
Sun Salutations can be done slowly and
meditatively as a warm-up or they can be done
vigorously as a cardiovascular exercise.
Namaste
I honor the place in you where the entire universe
resides.
I honor the place in you of light, of love, of truth,
of peace.
I honor the place within you where if you are in
that place in you, and I am in that place in me,
there is only one of us.