Sun Salutation Practice - Surya Namaskar

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The main thing to do before starting the practice is to warm up your body by doing a series of stretches that will help you prepare for the session.

Hello, my name is Silvia Jaén and I welcome you to my yoga session

Today we are going to practice the salutation to the sun or Surya Namaskar for this we are going to start stretching a little, warming up the body and then we will continue with several rounds of Surya Namaskar

To begin with we are going to get on our knees

Place your palms on the floor and from here go stretching your arms and legs little by little

Separate your heels from the ground as much as possible and if there is ease, bring the heels down, pushing them towards the ground

Lengthen your spine as much as you can with your head very loose

Put your knees on the floor, toes together and separating the knees a little from each other, you stretch the spine expiring you lengthen yourself forward until little by little you bring your forehead to the ground

Lengthen the sides a lot

Breathe calmly and from here with a very good base of the hands, separating the fingers well from each other, you return the posture to the previous posture separating the heels from the ground, get well on the balls of the feet, Release your head completely and finally bring your heels to the ground

Well, look forward put your knees on the ground, the insteps and remain seated on the heels

Once this is done, if your knees bother you, as we have commented on other occasions, you can sit on your buttocks comfortably if not you don't hold this position

Bringing the sacrum towards the heels, let the lumbar area stretch to rest the pelvis towards the floor, Interlace your fingers and turn your palms

Stretch your arms well

Go up little by little as you take the air and pull the arms well up to the sky, lengthening the sides a lot, breathe

Lower your arms in front of you, take the opportunity to release the air, change the crossing of your fingers

Remember that the first crossing is the one that comes out easy, the second is the one that you have to think a little more, run your finger a position

Turn the palms of your hands stretch your arms well and little by little with an inspiration you see your arms rising towards the sky

Very long sides

Slowly with an exhalation lower your arms

Slide your hands in front of you on the ground spread your fingers well

Again, separate the knees off the mat

Go walking with your feet towards forward, until they are between your hands and with your hands on your waist inspiring you stretch your back well and stay looking forward

We begin with the salutation to the sun or Surya Namaskar

From Tadasana spreading wide the soles of your feet with firm legs, hands to chest in Namaste, stretch your spine well and let the gaze be wide

Breathe breathe in and stretch your arms towards the sky and when stretching, hands at the sides of your feet, trunk completely loose and relaxed head

Right leg behind in a big step, ankle, left knee on the same line, right leg very stretched, spine forward and upward

Keep breathing

Supporting the hands on the ground left leg back inclined plane and support the knees, chest and forehead

inhale, spreading the insteps, push with your hands and from there spine forward and up

Resting your knees on the ground push with your hands stretching arms and legs, Adomuka

Right leg forward, if it is not possible in a big step, support the opposite knee on the ground and help yourself with this hand to bring your foot between your arms

Stretch your spine well, breathe

With the next expiration bring the left foot between the hands

Trunk and head completely relaxed, Uttanasana

Breathe in and stretch your arms forward

Up and when exhaling, Namaste at chest level

We make it a little more fluid

Feet and legs together and active

Hands at chest level in Namaste

breathe in and stretch your arms exhaling, hands on the sides of the feet, head and trunk fully loosen

Firm legs, brethe in

Right leg behind in a big step stretching the spine well, opening the chest and shoulders

Rest your hands on the floor, inclined plane, don't let the posture collapse

Hold it steady and when releasing the air knees chest and forehead on the ground

Breathe in

Extends the insteps stretches the spine forward and up and bending your legs stretch your arms, your legs, loose head, Adho Mukha Svanasana

With your legs very firm, push the floor and spine forward and up with your hands

Put your knees on the ground Adho Mukha Svanasana

Breathe in, right leg between your hands

Stretch your spine, shoulders away from the ears

Bring your left foot forward, head and trunk toward the soil

Breathe in and stretch your spine forward and up

As you breathe out, hands together at chest level

With the other leg, left leg, Namasté and firm legs, upright spine, breathe in, stretch your arms to the sky

You breathe, you stretch forward, loose trunk and head, with very firm legs

Breathe in, left leg back in a big step

Shoulders away from your ears, open your chest wide and keep your right ankle and knee on the same line

Support your hands on the floor

Right leg behind in a big step

Firm legs, arms very stretched out, knees, chest and forehead

Breathe in, with very firm legs, spine forward and up, resting your knees on the ground, Adho Mukha Svanasana

Left leg between your hands with a inspiration stretch your spine again, let the left hip go down, bring your right foot between your hands, trunk and head very loose

Breathe in, stretch your arms and spine forward and when exhaling Namaste at chest level

One more lap with a single instruction and a little more fluid

Namaste at chest level, you breathe in, you stretch your arms up when exhaling hands on the sides of the feet

Leave the trunk loose and your head

Right leg behind inspiring, stretch the spine well, take the other leg behind, inclined plane, very firm legs and arms

Knees chest and forehead when inspiring

breathe in, stretch the spine forward and up

brethe out, stretch your arms, spine and legs

Head loose

Breathe in, right between your hands

Stretch the spine well, the other foot forward

Very loose trunk and head breathe in, stretch your arms stretch them as much as you can

The spine grows towards the sky and when you breathe out Namaste

Breathe in, it grow well above, breathe out forward releasing the trunk and head

breathe in, left leg behind, stretching the spine

The other foot, inclined plane

Keep legs, arms firm and when you breathe out knees, chest and forehead

Breathe in, stretch your spine, turn, arms and legs outstretched, head loose

Breathe in, left leg forward, stretch the spine well forward and up

Bring the right foot between your hands, trunk and head very loose to the ground

Breathing in, stretch well forward up and when stretching, hands together

We make one last round this time, I'm just going to mention the breathing

We make it a little more fluid, from Tadasana

Exhale inhale turn

Breathe in right, the other foot

Breathe, breathe, turn

Breathe in right, exhale, you breathe in, breathe out

Hands together, breathe in, exhale

You breathe left, the other foot, exhale, breathe in, breathe out

Inhale left, exhale, breathe in and out

Hands together

Stay here for a few moments feeling the calm now in the body

Feeling the rhythm of the heart what has worked and the whole body as has been filled with energy

Let the breathing calm little by little and so does the rhythm of your heart

Good, and from there, Tadasana

Slowly sit down

Cross legged put your hands in front of you

Walk as far as you can forward on your fingertips, support yourself, stretch your spine well and little by little, we are not going to try to stretch the spine so much this time, but we are simply going to go down

Put your hands, forearms on the ground, little by little even round a little your back, as it falls, let the head loose and let the whole body loosen

If the head does not touch the ground you can make two fists with your hands and support the forehead over the fist first

With your fist let the skin of the forehead go down towards the point between the eyebrows

What we will achieve with this is that little by little the brain slows down and goes settling more in a relaxation

Keep your eyes closed

Slowly, try to keep your eyes closed, change the crossing of the legs and repeat

First put your fingertips on the ground open your chest wide and then you go forward

Without the intention of stretching the spine too much you make two fists with your hands, like on the other side

Rest the point between the eyebrows on the first fist and with your fist help yourself so that the skin from the forehead goes down to the point between the eyebrows

Eyes completely closed

Head completely abandoned on the fists

With the help of your hands with your eyes for the moment, get up place your hands on your knees with your back very straight

Give an extra stretch to the column

Support your hands on the sides of the hips and little by little open your eyes until the gaze is forward

Boost the whole posture, from the fingers push to the sky and breathe

Very well

We are going to take a blanket to prepare the final relaxation

A blanket to place under your head

Lie on your back and prepare Savasana

With your hands, separate the buttocks well from each other, hug yourself so that the skin on the back of the sides opens and a wider and broader back is on the ground

Pick up the skin from the arm

Drop your feet to the sides and take 2 deep breaths, then breathe normally

Leave feet and legs on the ground close your eyes completely

Very important for the brain to rest and relax

Feel the feet fall sideways how the legs loosen deeply as you breathe out

Now feel the space that your pelvis occupies, the volume it has, its weight and leave it on the ground

All the organs that are softened and deeply loosen, they rest within it

Your broad back, with enough space to loosen deeply

The chest rests on it the internal organs rest on it

Drop your shoulders, your arms and your hands

Drop them deep down into the ground

Little by little, feel your whole body more on the ground it is loosening more and more, from the outside in

The skin of the face relaxes, the skin softens

Every expression softens

All your actions become sweeter

Head, relax

The whole body relaxes

Go making your breath deeper

Begin to gently move your feet and legs, hands, and arms

Do whatever movement or stretch your body asks for and feels like doing

Very slowly go spinning on either side

Lie with arms and legs gathered and with the help of your hands little by little get up, and sit in easy pose

With your hands on your knees, straighten your back, take your shoulders far back

Feel your posture firmer, stronger and at the same time in deep calm inside

Hands at chest level in Namaste

Hari om tat sat

Thank you very much

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Audio:

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