Copy of Yoga Sun Salutations at Mill Lake Park

Workshop: Surya Namaskar / Sun Salutations (Hatha Yoga)

What is Surya Namaskar?

Surya Namaskar, or Sun Salutation, is a sequence of 12 yoga poses that has been practiced for centuries. It's a dynamic and energizing practice that combines strength, flexibility, and balance. The name itself translates to "salutation to the sun," symbolizing the energy and vitality it bestows.

The 12 Asanas of Surya Namaskar

Each round of Surya Namaskar consists of 12 asanas, performed sequentially from left to right and then repeated on the other side. Here's a breakdown of the poses:

1. Pranamasana (Prayer Pose): Begin by standing with your feet together and palms pressed together at your chest.
2. Urdhva Hastasana (Upward Salute): Inhale and raise your arms overhead, palms facing each other.
3. Uttanasana (Standing Forward Bend): Exhale and bend forward from your hips, reaching for your toes.
4. Anjaneyasana (Low Lunge): Inhale and step your right foot back, bending your left knee.
5. Chaturanga Dandasana (Plank Pose): Exhale and lower your body into a plank position.
6. Adho Mukha Svanasana (Downward-Facing Dog): Inhale and lift your hips, pushing back into downward-facing dog.
7. Urdhva Mukha Svanasana (Upward-Facing Dog): Inhale and push your chest forward, lifting your hips.
8. Chaturanga Dandasana (Plank Pose): Exhale and lower back into a plank position.
9. Anjaneyasana (Low Lunge): Inhale and step your right foot forward, bending your left knee.
10. Uttanasana (Standing Forward Bend): Exhale and bend forward from your hips, reaching for your toes.
11. Urdhva Hastasana (Upward Salute): Inhale and raise your arms overhead, palms facing each other.
12. Pranamasana (Prayer Pose): Exhale and return to the starting position, palms pressed together at your chest.

Static vs. Dynamic Surya Namaskar

In this workshop, we'll explore both static and dynamic variations of Surya Namaskar. Static practice involves holding each pose for a longer duration, focusing on deep breathing and alignment. Dynamic practice involves flowing through the poses seamlessly, building strength and stamina.

The Philosophy of Surya Namaskar

Surya Namaskar is rooted in the ancient Indian philosophy of yoga. It is believed to harmonize the body, mind, and spirit, promoting balance, vitality, and inner peace. By honoring the sun, we connect with a source of natural energy and light.

• Understand the philosophy behind this ancient practice and its connection to the sun.
• Experience the physical and mental benefits of Surya Namaskar, including improved flexibility, strength, balance, and stress reduction.
• Discover the historical significance of Surya Namaskar, including its connection to the legendary Hanuman.
• Practice Surya Namaskar in a supportive and inspiring environment at Mill Lake Park's grass.

• Some Cool Facts:
• • Surya Namaskar has been practiced for centuries in India.
  • There are various styles and modifications of Surya Namaskar.
  • The name "Sun Salutation" reflects its connection to the sun.
  • Surya Namaskar combines physical movement with mental focus.
  • The practice can be adapted to suit different fitness levels.
• The Legend of Hanuman:
• Hanuman, a Hindu deity, is associated with Surya Namaskar.
• His devotion to the Sun God is believed to have inspired his practice.
• Hanuman's dedication to Surya Namaskar is said to have enhanced his abilities.

Workshop Structure:

• Gentle warm-up and stretching
• Introduction to Surya Namaskar and its benefits
• Guided practice of Surya Namaskar in both static and dynamic variations
• Practice of additional gentle yoga asanas
• Deep relaxation through Savasana (Corpse Pose)

Please arrive 15 minutes early to settle in and prepare for the workshop.

Whether you're a seasoned yogi or new to the practice, this workshop is designed to equip you with the knowledge and skills to practice Surya Namaskar effectively on your own.

Host or Publisher Madhav Sachdeva