SURYA NAMASKARA A/ SUN SALUTATION A UNTUK PEMULA (BEGINNER TO INTERMEDIATE)

Summary

This video script provides a step-by-step guide to performing Surya Namaskar, also known as the Sun Salutation, a beneficial yoga sequence for enhancing flexibility and breathing. The sequence is ideal for morning or evening practice and involves various poses such as plank, downward dog, and cobra, with a focus on breath control. The script emphasizes the importance of fluid movement, aligning the body with the breath, and maintaining proper posture throughout the practice to gain maximum physical and mental benefits.

Takeaways

• 😀 Surya Namaskara (Sun Salutation) is a beneficial yoga practice to improve flexibility and breathing.
• 😀 It is recommended to perform Surya Namaskara either in the morning or evening for maximum benefits.
• 😀 Start by standing at the edge of the mat with both feet facing forward and hands by your sides.
• 😀 Inhale and raise both arms upwards, looking up, then exhale and bring hands back down towards the mat.
• 😀 Bend slightly at the knees, try to touch your belly to your thighs, and inhale while holding the feet.
• 😀 Exhale again, then step both feet back into a plank position, lowering your knees to the mat.
• 😀 From the plank, lower your chest and chin, then lift your chest while inhaling and looking upwards.
• 😀 Raise your hips upwards, exhale, and push your hips high towards the sky, with feet hip-width apart.
• 😀 Jump your feet forward, bringing them closer to your hands, then stand up straight with arms raised and eyes looking up.
• 😀 Complete the sequence by bringing your hands together in front of your chest and lowering them to your sides.
• 😀 Surya Namaskara is often repeated in a fluid sequence to maintain movement and focus throughout the practice.

Q & A

What is the Surya Namaskar and when is it best practiced?

Surya Namaskar, also known as Sun Salutation, is a series of yoga poses that help improve flexibility and breathing. It is best practiced in the morning or evening for maximum benefits.

What are the key benefits of performing Surya Namaskar regularly?

Regular practice of Surya Namaskar helps improve flexibility, enhances breathing capacity, and strengthens various muscle groups.

What is the starting position in Surya Namaskar?

The starting position is standing at the edge of the mat with both feet facing forward, and the arms resting by the sides of the body.

How should the hands and body move during the first phase of Surya Namaskar?

In the first phase, inhale and raise both hands overhead, with the gaze directed upwards. Exhale and bring the hands down to the mat, bending the knees slightly while trying to bring the abdomen closer to the thighs.

What is the correct posture for the plank position?

In the plank position, both legs are extended backward, with the body in a straight line, and the knees should be off the mat. The chest and chin are lowered while keeping the body in a strong, straight line.

What is the significance of the breath control in Surya Namaskar?

Breath control is essential in Surya Namaskar. Inhaling and exhaling in sync with the movements helps improve lung capacity, oxygenate the body, and maintain a steady flow of energy throughout the practice.

How is the downward dog position (Adho Mukha Svanasana) performed in Surya Namaskar?

In the downward dog position, after raising the hips upwards, the feet should be positioned shoulder-width apart, and the hands should be shoulder-width apart. The body forms an inverted 'V' shape, with the head between the arms and the gaze directed towards the navel.

What is the benefit of bringing the abdomen closer to the thighs in Surya Namaskar?

Bringing the abdomen closer to the thighs during Surya Namaskar helps stretch the spine and improves flexibility in the hamstrings, hips, and lower back.

How does the sequence end in Surya Namaskar?

The sequence ends by returning to a standing position, with the hands brought together in front of the chest, and the body aligned. The arms are then lowered back down to the sides.

What variation is mentioned in the script for Surya Namaskar, and how does it differ from the traditional version?

A variation of Surya Namaskar is mentioned, called 'Surya Namaskar AU7'. This variation includes similar movements but with slight adjustments in body alignment, such as more emphasis on the plank position, chest lowering, and foot placement.