Sun Salutation Poses Online
Surya Namaskar, or Sun Salutation is often thought of and categorised as a good warm-up routine. But truth be told, it’s astoundingly more than that.
The postures that constitute the Sun Salutation offer us a complete practice that balances strength, flexibility, and mindfulness.
But do be cautioned when executed incorrectly, the Surya Namaskar Poses can lead to straining the body or getting it to a state of imbalance. It would be helpful to bring our attention to exploring some common mistakes in the practice of the Sun Salutation and how to correct them.
Mixing Up the Breath Coordination
One of the most common errors while doing Sun Salutation Poses is, not syncing our breath with our movements. In the Surya Namaskar, we are continuously and alternately moving between backward and forward bends.
In backward bending our chest expands and we need to draw air into the open expanded lungs or in other words, we need to inhale deeply.
When we bend forward we compress the chest and the lungs within and we need to push out the stale air (carbon dioxide) from the depths of our lungs, cleansing the lungs, or in other words, we need to exhale fully.
In one of the postures in the middle of the exercise, ‘Ashtanga Namaskar’ also known as ‘Salute with eight limbs’, we need to pause and hold our breath briefly.
If we do not follow this correct breathing rhythm, we foil the magic and benefits of this practice and we may find ourselves struggling from posture to posture, much like swimming against the tide.
Incorrect Alignment in Downward Dog (Adho Mukha Svanasana)
A rounded back, bent knees, or collapsed shoulders are signs of poor alignment. To fix these we must keep the spine long, tailbone lifted, and heels pressed into the ground or then reaching toward the ground. We need to press through our palms and spread our fingers wide for stability.
Essentially we are aiming to energise the body. With the hands and feet pressing into the floor, with the limbs simultaneously extending upwards, we are drawing the energy into our body. Lack of knowledge on how to place the body correctly with proper breathing, awareness and intent, we will just be underperforming to a huge extent and therefore losing most of the benefits. So a good knowledgeable teacher is crucial.
Straining the Lower Back in Cobra (Bhujangasana)
Many push too hard in Cobra, compressing the lower spine and overextending the neck. To avoid this we need to understand a key principle of backbends, which is to keep the back muscles in a state of deep, deep relaxation as we arch the spine back. This allows us to smoothly lead the body into these challenging positions without straining any part. We need to keep our elbows slightly bent and pulled into the body, shoulders pressed down and away from the ears, and engage the core to protect the lower back.
Rushing Through the Sequence
Speed should be increased very gradually, without compromising on the performance of the postures. Rushing through postures without awareness increases the risk of injury. To gracefully move through the sequence, we must focus on mindful transitions because Surya Namaskar is in fact a moving meditation, and every pose deserves attention to detail.
Not Engaging the Core
If we are not mindful of engaging the core, then this key area of the body remains loose and sloppy. A steady core is the fulcrum of practically every yoga posture. The core is from where the energy transitions between the upper and lower parts of the body. A strong, engaged core is fundamental for correct and stable performance of yoga postures. To achieve this, tuck the tailbone inwards into the body so the lower back is stable and doesn’t swing into a swayback, overarched position. Also keep the navel drawn inwards during performance of the Sun Salutation as this supports the spine and improves balance.
Final Thought
Surya Namaskar is a powerful daily ritual when done correctly. Mistakes are natural, but mindful practice and guidance from a yoga teacher can help practitioners towards honing and improving their skill and technique more and more. For a thorough understanding of Surya Namaskar start your journey with Yoga with Sapna today!