Linking breath to movement - The Sun Salutations
Sun Salutations offer full-body health benefits
One of the hardest things to master in a yoga class is linking the breath to movement.
Especially in vinyasa class, each movement is meant to be tied to an inhale or exhale
… breathe in, look forward, breathe out, fold over your legs, breath in, step back, breath out, downward dog….
But students can sometimes find themselves out of sync with the teaching cues, and occasionally gasping for air (guilty!).
While it requires lots of practice - and grace - the practice of moving with your breath is a powerful one. When we move with our breath, we elevate our awareness and are forced to be present in the moment. This intense focus on our movement leads to all other thoughts melting away. At least for a little while.
This mental white space is what sets yoga apart from other forms of exercise as it “yokes” together the body, mind and spirit.
Are you ready to try it?
LINKING BREATH TO MOVEMENT
One foundation of a vinyasa style class is the series of poses known as “Sun Salutations,” or Surya Namaskar.
This series, originally designed to honor the sun, is usually performed after a warm up period, and is repeated several times. We’ll break down these movements, and how they are linked to the breath so that the next time you step on your mat, you’ll be ready to move through them with ease!
One tip before you begin… think of using the inhale to expand your body, and exhale to contract. So in movements where you are lifting, you will breathe in, and moments when you settle into a stretch you will breathe out.
Below we walk through surya namaskar as taught in “Light on Yoga,” by B.K.S. Iyengar.
Let’s begin.
a guide to breathing through sun salutations
Start in Tadasana (Mountain pose)
Breathe in, lift the arms, urdhva hastasana
Breathe our, bend at your hips, uttanasana (forward fold)
Breathe in, step or hop back to plank
Breathe out, chaturanga dandasana, or lower knees, chest and chin to the floor
Breathe in, upward facing dog or cobra
Breathe out, downward facing dog
Breathe in, step or hop to the front of your mat
Breathe out, forward fold
Breathe in, urdhva hastasana
Breathe out, tadasana
BENEFITS OF SURYA NAMASKAR
Life on earth does not exist without the sun, and many cultures and religions worship the sun for its power. The sun god takes on many different names, such as Apollo in Greek Mythodology, Ra in Egyptian mythodology and Surya in the vedic period of India.
Suryanamaskar, which are commonly called “Sun Salutations,” came about as a way to worship the sun god through chanting and movement. The sequence of movements is packed with both spiritual and physical benefits.
Practicing sun salutations will not only build strength in the arms and chest, but the dynamic movements in the series stimulate blood circulation and promote healthy joints. The National Institute of Health lists regular practice of suryanamaskar as a way to stimulate the internal organs and ensure proper and efficient functioning of the muscles and joints of the body. Some of the other benefits of suryanamaskar listed by the NIH are:
Improved digestion
Increased mobility and spinal health
Improvement in physical fitness and stamina
Improved muscle strength and endurance
Toxin elimination through increased kidney function
In addition, the emphasis on linking the breath to the movement is credited with creating balance between the circulatory, respiratory and endocrine systems within the body and improving overall mental health.
If you are looking for a sure way to fire up the body and enjoy the benefits of a yoga practice, the sun salutations are a great place to start. You can find sun salutations in many of the Yoga4Everybody classes including:
Core Flow
Core Focused Vinyasa
Level 1 Yoga
Mixed Levels Yoga
Morning Flow Yoga
Check out the full schedule, or ask any of the Yoga4Everybody teachers and staff for guidance to find the right class for you. We offer many different packages for building a strong and consistent yoga practice.
See you on the mat!
Namaste
