Sun Salutations Sequences: How to Perfect Your Flow

Sun Salutations Sequences: How to Perfect Your Flow

Following a yoga lifestyle is the most beneficial and healthy exercise to acquire a healthy mind and body. In addition to various yoga poses and kinds, sun salutation is yet another series of yoga sequences that enables a person to have a flexible body with a sound and calm mind.

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If you are new to the yoga lifestyle and want to perfect your flow in the sun salutations, then don’t worry, as we will discuss below what sun salutations are, their benefits, and how you can perfect your flow in them.

What are Sun Salutations?

The Sun Salutation, also known as Surya Namaskar, is a set of postures that align, strengthen, and warm the entire body. Imagine a hammer that is also a screwdriver and a saw; that is how it functions as an all-purpose yoga tool.

You’ll warm up quickly if you move swiftly through the sequence by changing into the next pose every time you inhale or exhale. Start with 5 or 6 repeats and work your way up to 12 or more, or start a timer with 3 minutes and work your way up to 10 or more as you go.

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Going gently is more soothing, while moving swiftly is more stimulating. Whatever method you choose, the sequence can be used as a warm-up for a lengthy session or as a conscience mini-practice on occasions when your exercise time is limited.

Benefits of Sun Salutations

Like any other yoga form, sun salutations also have numerous and incomparable benefits that can positively transform your mind and body.

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Here are some of the most beneficial factors of performing sun salutations regularly:

  • Your flexibility improves as you shape your arms, shoulders, abdominals, and legs. You tone your entire body for optimal benefit while maintaining a raised heart rate.
  • You can improve your sleeping patterns healthily and securely by performing Surya Namaskar daily. You usually start eating well and feeling better every day after practicing. You get stronger, more agile, and more self-assured in your body.
  • The thyroid and neurological systems are both stimulated by Sun Salutation. Menstrual cycles are stabilized, and hormone production is controlled. Sun Salutation improves your mood and aids with relaxation and stress relief.
  • When practicing the Sun Salutation, you must develop your concentration and focus by first learning the various positions that make up the entire sequence and then doing them consistently without stopping.
  • The Sun Salutation exercises your entire body, massages your internal organs, and increases blood flow to help with digestion and purification.
  • Sun Salutation lowers cholesterol and blood sugar levels, which aids in weight loss. Surya Namaskar burns many calories in one set, even more if you repeat it 12 times.
  • A wonderful morning workout to boost your metabolism is the Sun Salutation. Get out of bed, sip water, and begin your yoga session. Your flexibility, strength, and stamina will increase and burn many calories.
  • You will feel rejuvenated, renewed, and refreshed after this intense workout. Sun salutation is an excellent method to get ready for the remainder of the day.
  • Sun Salutation
  •  strengthens the endocrine, metabolic and immunological systems. It encourages good health and improves the effectiveness of fat burning.
  • Surya Namaskar’s practice regularly preserves health and lowers the risk of cardiovascular disease. It is an extremely beneficial yoga sequence that offers practitioners several advantages.
  • Sun Salutation strengthens the entire body from top to bottom. Your hormone balance, muscles, and organs like the brain, heart, liver, gut, kidneys, stomach, and pancreas benefit from the sequence.
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How to Perform the Perfect Flow of Sun Salutations

While not all yoga lineages use these labels to describe identical sequences, the three most well-known Sun Salutations are categorized by the alphabets A, B, and C. The sequence C is, however, a more modified version of sequence A, which is why you can see below the complete sequence flow of A and B Sun Salutations sequence:

Poses for Sun Salutation A Sequence

Following are the sequence-wise poses for Sun salutation A:

The Standing Mountain Pose

  • Place your arms at your sides and stand on top of your mat. Your feet can be close together or spaced apart by hips.
  • Make sure your shoulders, knees, and ankles are all in the same place.
  • Rotate your upper arm bones to meet each other with your hands facing forward while keeping your arms at your sides to open your chest.
  • Keep your chin level with the ground.

The Arms Extended in Mountain Pose          

  • Raise your arms in the air and toward your ears as you inhale.
  • The peak of this exercise may include a minor backbend in some lineages.

The Standing Forward Bend Pose

  • Move your arms down, stretching wide, and lean forward at the hips as you exhale.
  • Put your hands on blocks, the floor, or the outside of your thighs.
  • Let your head hang down.

The Half Forward Bend Pose

  • Push your chest to the front and push your torso halfway up while inhaling. Maintain a long spine.
  • Your hands could be on blocks, your outer legs, or the flat ground outside your feet.

The Half-Plank Position

  • Take a step back into Plank Pose and descend halfway, or leap right into Chaturanga, as seen below, as you exhale.
  • Then, while keeping a neutral spine, bend your elbows halfway or as lower as you can while still hovering above the ground. Place your wrists underneath your elbows.
  • Legs and feet should always be hip-width apart.
  • Maintain a long back while lifting your belly.

The upward-Facing Dog Pose

  • Roll your toes over so that you push into both feet’ tops as you inhale. Strive to keep your arms straight.
  • As your tailbone extends toward your heels, continue lifting your thighs off the floor. Be sure to activate your abs.

The Downward-Facing Dog Pose

  • Put your feet back in a flat posture, raise your thighs and hips, and straighten your knees as you exhale.
  • Ensure that your arms are solid and straight.
  • Hold for five breaths while looking between your feet.

The Half Forward Bend Pose

  • Stride forward or jump to rest with your feet in between your hands as you exhale.
  • Push your chest forward and push your torso halfway up while inhaling. Maintain a long spine.
  • Your hands could be on blocks, your outer legs, or the flat ground outside your feet.

The Standing Forward Bend Pose

  • Bring your arms to your sides and lean forward at the hips as you exhale.
  • Put your hands on blocks, the floor, or the outside of your thighs.
  • Let your head hang down.

The Arms Extended in Mountain Pose

  • Lift your torso as you inhale, bringing your arms up to meet your ears.
  • The peak of this exercise may include a minor backbend in some lineages.

The Standing Mountain Pose

  • Place your arms at your sides and stand on top of your mat. Your feet can be close together or spaced apart by hips.
  • Make sure your shoulders, knees, and ankles are all in the same place.
  • Rotate your upper arm joints to face each other and keep your hands facing forward while keeping your arms at your sides to open your chest.
  • Keep your chin level with the ground.

How to Perform Sun Salutation Sequence B

Following are the sequence-wise poses for Sun Salutation sequence B:

The Standing Mountain Pose            

  • With your arms at your sides, a stance at the center of your mat. You can place your feet with each other or hip-width apart.
  • To make your body symmetrical, level your ankles, knees, and shoulders.
  • Open your chest by keeping your arms at your sides and turning your upper arm bones towards facing one another with your palms in front.
  • Maintain chin-to-floor alignment.

The Chair Pose

  • Bring yourself into Chair Pose by bending your knees, sitting up straight, and raising your arms straight toward the sky.
  • Keep your spine long and neutral.
  • If doing this strains your neck or shoulders, maintain your shoulders down and lower your arms until you can relax them.

The Standing Forward Bend Pose

  • Straighten your knees, lower your arms, so they are spread wide, and bend your hips forward as you exhale.
  • Put your hands on blocks, the floor, or the outside of your thighs.
  • Let your head hang down.

The Half Forward Bend

  • Push your chest forward and push your torso halfway up while inhaling. Maintain a long spine.
  • Your hands could be on blocks, your outer legs, or the flat ground outside your feet.

The Half-Plank Pose

  • Take a step back into Plank Pose and descend halfway, or leap right into Chaturanga, as seen below, as you exhale.
  • Then, while keeping a neutral spine, bend the elbows halfway or as lower as you can while still hovering above the ground. Place your wrists beneath your elbows.
  • Legs and feet should always be hip-width apart.
  • Maintain a long back while lifting your belly.

The Upward-Facing Dog Pose

  • Roll your toes over so that you push into the tops of the feet as you inhale. Strive to keep your arms straight.
  • As your tailbone extends toward your heels, continue lifting your thighs off the floor. Be sure to activate your abs.

The Downward Facing Dog Pose

  • Put your feet back in a flat posture, raise your thighs and hips, and straighten your knees as you exhale.
  • Ensure that your arms are solid and straight.
  • Hold for five breaths while looking between your feet.

The Warrior 1 Right Side Pose

  • Stride your RIGHT foot forward ahead of your hands while rotating your back foot flat so that your toes point outward and your back foot’s arch lines up with the base of your front foot.
  • On an inhalation, push your pelvis and torso upright while bending your front leg and extending your chest to the side.
  • Reach your arms extended and straight in front of you, parallel to your shoulders. Alternatively, place your palms together in the middle of your chest.

The Half-Plank Pose

  • When you exhale, move back into the plank and begin to lower into Chaturanga while bringing your hands towards the floor on each side of your front foot.
  • Then, with keeping a neutral spine, bend your elbows halfway or as lower as you can while still hovering above the ground. Place your wrists beneath your elbows.
  • Legs and feet should always be hip-width apart.
  • Maintain a long back while lifting your belly.

The Upward Facing Dog Pose

  • Roll your toes over so that you are pushing into the tops of your feet as you inhale. Strive to keep your arms straight.
  • As your tailbone extends toward your heels, continue lifting your thighs off the floor. Be sure to activate your abs.

The Downward Facing Dog Pose

  • Put your feet back in a flat posture, raise your thighs and hips, and straighten your knees as you exhale.
  • Ensure that your arms are solid and straight.
  • Hold for five breaths while looking between your feet.

The Warrior 1 Left Side Pose

  • Then, rotate your back foot flat so that your toes are pointed toward the side, and your back foot’s arch is parallel to the base of your front foot. Step forward with your LEFT foot between your hands.
  • On an inhalation, push your pelvis and torso upright while bending your front leg and extending your chest to the side.
  • Reach your arms extended and straight in front of you, parallel to your shoulders. Alternatively, place your palms together in the middle of your chest.

The Half-Plank Pose

  • When you exhale, move back into the plank and begin to lower into Chaturanga while bringing your hands towards the floor on each side of your front foot.
  • Then, while keeping a neutral spine, bend your elbows halfway or as low as you can while hovering above the ground. Place your wrists beneath your elbows.
  • Legs and feet should always be hip-width apart.
  • Maintain a long back while lifting your belly.

The Upward Facing Dog Pose       

  • Roll your toes over so that you are pushing into the tops of your feet as you inhale. Strive to keep your arms straight.
  • As your tailbone extends toward your heels, continue lifting your thighs off the floor. Be sure to activate your abs.

The Downward Facing Dog Pose

  • Put your feet back in a flat posture, raise your thighs and hips, and straighten your knees as you exhale.
  • Ensure that your arms are solid and straight.
  • Hold for five breaths while looking between your feet.

The Half Forward Bend Pose

  • Ascend your mat with a step or a jump.
  • Push your chest forward and push your torso halfway up while inhaling. Maintain a long spine.
  • Your hands could be on blocks, your outer legs, or the flat ground outside your feet.

The Standing Forward Bend Pose       

  • Take your arms down, stretching wide, and lean forward at the hips as you exhale.
  • Put your hands on blocks, the floor, or the outside of your thighs.
  • Let your head hang down.

The Chair Pose        

  • Bring yourself into Chair Pose by bending your knees, sitting up straight, and raising your arms straight toward the sky.
  • Keep your spine long and neutral.
  • If doing this strains your neck or shoulders, maintain your shoulders down and lower your arms until you can relax them.

The Standing Mountain Pose

  • Place your arms at your sides and stand on top of your mat. The feet can be close together or spaced apart by hips.
  • Make sure your shoulders, knees, and ankles are all in the same place.
  • Rotate your upper arm bones, so they face one another with your hands facing forward while keeping your arms at your sides to open your chest.
  • Keep your chin level with the ground.
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How to Perfect your Flow for Sun Salutations?

A Sun Salutation is performed similarly to a dance move. Except for holding the downward dog stance for a few breaths, each pose should transition seamlessly into the next. Start flowing from one pose to another after the initial round once the body has warmed up. Only maintain each stance for as long as it takes to inhale or exhale, and switch to the following pose. Be ready to feel warm and a little out of breath after performing five or six Sun Salutations.

Related Questions   

Here are some related questions regarding sun salutations:

What are sun salutations?      

Sun salutations are yoga poses done under the sunlight, which warm and provide a nourishing experience to your mind and body.

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What are the benefits of performing sun salutations?

Like yoga, sun salutations also have numerous physical, mental, behavioral, and lifestyle benefits.

How can a beginner start performing sun salutations?

As a beginner, one can start with performing 5 to 6 poses daily and gradually increasing them with time and increased strength.

What are the sequences for sun salutations?

There are three sun salutations sequences: A, B, and C. All the necessary sun salutation sequences are mentioned above.

How can one perfect their flow for sun salutations sequences?

You can perfect by flow by moving from one pose to another without any break. Keep your momentum slow for a calm yoga experience.

Conclusion

Sun Salutations are a great way to acquire a healthy lifestyle while having a toned body with a calm mind. In this article, we have discussed sun salutations, their benefits, their sequences, and how you can perfect the flow.

Sources:

https://www.lifewrangling.com/sun-salutation-for-beginners/https://www.healthline.com/health/fitness/sun-salutation-sequence#bottom-line

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