Mastering Yoga Sun Salutations with mindfulness

Name: Mastering Yoga Sun Salutations with mindfulness
Rating: 5.0 (4 reviews)

Perfect alignements in Sun Salutations (Surya Namaskar) variations A & B (Hatha & Ashtanga yoga)

Created byKarine Or

Last updated 3/2024

English

What you'll learn

Efficient Progress in Yoga Practice
Better Posture and Body Awareness in Daily Life
Enhanced Body Mechanics
Enhanced Physical Well-Being
Deeper Mind-Body Connection
Spiritual Growth and Self-Discovery

Course content

4 sections • 41 lectures • 2h 14m total length

Introduction0:57
Namaste and welcome !

Thank you for your interest in improving your life with Yoga basic routine and looking forward the perfect alignement.
Welcome to "Yoga Mastery: "Master the Sun Salutation - Surya Namaskar" on Udemy! I'm Karine, and I'm delighted to embark on this transformative journey with you. For the past 24 years, I've immersed myself in the world of yogic sciences, evolving from a dedicated practitioner into a seasoned yoga sciences expert (yoga psychology counselor. yoga instructor and Ayurveda).
In addition to my expertise in yoga, I'm also an international life and personal development coach, specializing in Neuro-Linguistic Programming (NLP). As a trainer, I've had the privilege of guiding individuals in cultivating essential soft skills and embracing mindfulness in their daily lives.
Whether you're seeking to understand the differences between the different practices of the Sun Salutation, understand the correct alignments, enhance your personal development journey, or simply find balance in this fast-paced world, I'm here to empower you. Let's embark on this holistic adventure and join me in unlocking your full potential.
Learning objectives5:16
Namaste my dear Yogis !

Topics and objectives of this course:

We will focus on Surya Namaskar (Sun Salutation) because this sequence encompasses foundational asanas that serve as the cornerstone for more advanced postures. Mastering the precise alignment of each posture within the Sun Salutation not only deepens your practice but also provides a comprehensive blueprint for aligning yourself in other, more advanced yoga postures.

1 - Surya Namaskar Variations: Explain the different variations of Surya Namaskar found in Hatha yoga and Ashtanga Vinyasa yoga, their asana names in English and Sanskrit.
2 - The Foundations of Alignment: Learn the fundamental principles of alignment in yoga, including the importance of breath, engagement, and balance. Understand how proper alignment can prevent injuries and enhance the effectiveness of your practice.
3 - Mind-Body Connection: Cultivate a deeper mind-body connection by integrating alignment principles with mindfulness and breath awareness. Experience the holistic benefits of yoga beyond physical postures.
4 - Self-Practice and Self-Care: Yoga routine practice for hurry people with no time.
By the end of this course, you will have the knowledge and practical skills to master body alignment in yoga Sun Salutation flows, promoting physical well-being, mental clarity, and a deeper connection to your practice. Join me on this transformative journey to elevate your yoga practice to new heights!
Alignment, breathing and mindfulness in asanas14:58
Asana
Asana (Sanskrit word) means 'physical body posture' . There are 3 steps to an asana:
Moving into the asana
Staying into the asana
Moving out of the asana
Breathing
Each step has to be done with the proprer breathing. Breathing is deep and mindful.
Breathing components:
Inhalation (Pooraka)
Holding (Anta Kumbaka)
Exhalation (Rechaka)
Suspension (Bahir Kumbaka)

Rules of combining movement and breathing

Inhale with movements that open the front of the body (like 'Raised arms pose')
Exhale with movements that compress the front of the body (like bending forward)
Inhale while doing flexion
Exhale while doing torsion/twisting
Mindfulness
Mindfulness encourages you to be fully present in the moment. This means being aware of your breath, sensations, thoughts and emotions as you move through each asana. Awareness allows you to experience the practice more deeply and fosters a sense of presence and mindfulness that extends beyond your yoga mat into daily life.

Alignment
The human body possesses an inherent state of ideal alignment. When the body approaches or maintains this optimal alignment, it experiences enhanced joint mobility and a surplus of energy.
Practicing yoga asanas with correct body alignment is essential for several reasons:

Injury Prevention: Proper alignment reduces the risk of strain, sprains, and other injuries. It ensures that your muscles, joints, and ligaments are in the optimal position to support your body during each posture.
Efficiency and Effectiveness: Correct alignment allows you to engage the intended muscle groups, which ensures that you receive the full benefits of each asana. It promotes strength, flexibility, and balance more effectively.
Balanced Energy Flow: Yoga philosophy emphasizes the flow of energy (prana) within the body. When you align your body correctly, you open up energy pathways (nadis) and chakras, allowing energy to flow freely, which can enhance your physical and mental well-being.
Structural Integrity: Over time, practicing asanas with proper alignment helps improve your posture and overall body alignment, not only during yoga but in your everyday life.
Progression: Correct alignment serves as the foundation for more advanced postures. Mastering basic alignments is essential before moving on to more complex asanas.
Therapeutic Benefits: Correct alignment ensures that you target the right areas for relief and healing.
Holistic Biomechanics
Holistic – “characterized by the belief that the parts of something are interconnected and can be explained only by reference to the whole..”
Biomechanics – “the study of the mechanical laws relating to the movement or structure of living organisms.” --> which means : Don't use the body to get into the pose, use the pose to get into the body.
A human being is made of body, mind, spirit, intellect, emotions and energies. All need to be involved in any activity whether it is doing yoga, eating your meal, working....

Further Info
You might want to check about Tirumalai Krishnamacharya (18 November 1888 – 28 February 1989), yoga teacher and Ayurvedic healer who is the father of modern yoga. His main and famous students were Sri K. Pattabhi Jois, BNS Iyengar, BKS Iyengar and Indra Devi.
Hatha Yoga VS Ashtanga yoga8:52
Introduction

Hatha Yoga and Ashtanga Yoga (also named Ashtanga Vinyasa and is different from 'Vinyasa yoga') are two distinct styles of yoga, each with its own characteristics, principles, and approach to practice.
There are differences between these 2 styles of yoga and the name of the asanas (even if the postures are similar). Some postures of Surya Namaskar in Hatha yoga differ from the postures in Surya Namaskar (A&B) of Ashtanga yoga. See the illustration resources provided in lectures 6,7,8

1. Origins

Hatha Yoga: Hatha Yoga Ha = sun, Tha=moon), hence, focus on the importance to balance the energies is one of the oldest and foundational forms of yoga. It dates back to ancient texts like the Hatha Yoga Pradipika (is one of the most important and influential texts in the field of yoga philosophy and practice, written in the 15th century CE ).
The exact authorship of the "Hatha Yoga Pradipika" is unclear, but it is traditionally attributed to the sage Swatmarama) and focuses on physical postures (asanas) and breath control (pranayama) to balance the body and mind.

Ashtanga Vinyasa Yoga: Ashtanga Vinyasa Yoga (Ashta=8, Anga=limbs), also known as Ashtanga Yoga, was popularized by Pattabhi Jois in the 20th century. It is a more modern and structured style of yoga that follows a specific sequence of asanas and vinyasas transitions. Vinyasa transitions are repeated many times during the sequence for ballistic stretching.
2. Structure and Sequence

Hatha Yoga: Hatha Yoga is often described as a gentle and slower-paced practice. It does not follow a fixed sequence, and classes can vary widely in terms of the postures taught. It is a more adaptable style, making it suitable for all levels, including beginners.

Ashtanga Vinyasa Yoga: Ashtanga Yoga follows a predetermined and rigorous sequence of postures divided into primary, intermediate, and advanced series. Each series builds on the previous one, and students must master one series before progressing to the next. It is known for its challenging and physically demanding nature. Ashtanga yoga must be practised 6 days within 7. First serie is 1H30 lengh.
3. Focus

Hatha Yoga: Hatha Yoga places a strong emphasis on physical alignment, flexibility, and balance. It aims to create harmony between the body and mind, promoting overall well-being.

Ashtanga Vinyasa Yoga: Ashtanga Yoga prioritizes strength, endurance, and purification. The practice involves intense physical postures and dynamic movements, with a focus on building heat to cleanse the body and mind.
4. Breath and Vinyasa

Hatha Yoga: While breath control (pranayama) is a component of Hatha Yoga, it may not be as central as it is in some other yoga styles. The pace of breath can vary, and there is more flexibility in how breath is integrated into the practice.

Ashtanga Vinyasa Yoga: Ashtanga Yoga places a strong emphasis on the coordination of breath (ujjayi pranayama) with movement (vinyasa). Each asana is linked to a specific breath count, creating a flowing and dynamic practice.
5. Intensity

Hatha Yoga: Hatha Yoga is generally considered a gentler and more accessible style of yoga. It is suitable for practitioners of all levels, including those who are new to yoga or have physical limitations.

Ashtanga Vinyasa Yoga: Ashtanga Yoga is known for its intensity and physical demands. It can be challenging and may not be suitable for beginners or those with certain physical limitations.
Your body, your yoga25:30
Your body, your yoga. You are totally unique. We all look different from outside and so we are from inside. We have different muscle proportions, insertion length, body segment lengths.
There is no 1 unique way to do an asana but there is your own way. There are positions you can do now, there are postures you will be able to do and there are postures you will never be able to do.
We will not deep dive into anatomy, there are many books for that. This lecture is only to give you an overview and have a better understanding of your body.
Quiz
Summary - What you have learned
- You have learned what is an 'asana' (physical posture) and the 3 steps of an asana
- You have learned the 4 breathing components and the breathing rules
- You have learned the importance of body alignment in your yoga practice
- You have learned the differences between Hatha Yoga and Ashtanga Yoga
- You have learned that there is no 1 unique way of doing an asana and you need to adapt your yoga practice to your body

Learning objectives0:39
In this section, we will learn the correct alignement and breathing for Surya Namaskar's asana (Hatha yoga).
Surya Namaskar, a venerable practice within the realm of Hatha Yoga, stands as a graceful ode to the sun, symbolizing the source of life and vitality. This series of asanas, or postures, seamlessly strung together, serves as a harmonious blend of physical exercise, breathwork, and spiritual mindfulness.
In Hatha Yoga, Surya Namaskar is revered for its holistic benefits, catering to the well-being of both body and mind. The sequence typically consists of twelve asanas (meaning postures), each synchronized with the breath, creating a rhythmic flow that encourages a deep connection between movement and the life force within. By paying homage to the sun, practitioners tap into the symbolism of light, energy, and rejuvenation, infusing their practice with a sense of vitality and gratitude.
Surya (meaning Sun) Namaskar (meaning salutation) in Hatha Yoga is more than a physical exercise; it becomes a moving meditation. As practitioners flow through each posture, they embark on a journey of self-discovery, fostering a profound connection to the present moment. This ancient practice not only enhances flexibility, strength, and balance but also serves as a gateway to inner tranquility, aligning with the core principles of Hatha Yoga's quest for harmony between body, breath, and spirit.
Whether practiced as a standalone routine or integrated into a broader yoga practice, Surya Namaskar in Hatha Yoga offers a timeless and transformative experience, inviting individuals to embrace the radiant energy within and connect with the essence of the sun's life-affirming power.
Hatha Yoga Surya Namaskar - Full demonstration3:18
Full demonstration of Surya Namaskar (Sun Salutation).
Breakdown of the sequences with alignment emphasis will be done in the next lectures.
1 - Pranamasana - asana 15:40
Pranamasana is the first asana of the Surya Namaskar sequence.
"Pranam" means prostration and “asana” means posture.
2 - Hasta Uttanasana - asana 23:59
Hasta Uttanasana is the second asana of the Surya Namaskar sequence.
“Hasta”, means hand “Ut” means intense, “Tan” means stretch and “asana” means posture.
3 - Pada Hastasana - asana 31:57
Padahastasana is the third asana of the Surya Namaskar sequence.
4 - Ashwa Sanshalasana - asana 42:45
5 - Chaturanga Dandasana - asana 52:57
6 - Ashtanga Namaskara - asana 62:04
7 - Bhujangasana - asana 72:05
8 - Parvatasana - asana 84:20
9 - Ashwa Sanshalasana - asana 91:58
10 - Pada Hastasana - asana 101:45
11 - Hasta Uttanasana - asana 111:34
12 - Pranamasana - asana 121:06
Hatha Yoga - Surya Namaskar quiz
Summary - What you have learned
Assignement - Sun Salutation of Hatha yoga

Learning Objectives0:56
In this section, we will learn the ansanas and their correct alignement and breathing for Surya Namaskar A asanas of Ashtanga yoga serie.
Surya Namaskar A, the Sun Salutation A sequence, is a fundamental and invigorating component of Ashtanga Yoga, a dynamic and disciplined form of yoga. Comprising a series of linked postures synchronized with breath, mainly Ujay breath, Surya Namaskar A serves as a dynamic warm-up at the beginning of the Ashtanga Yoga practice. Its name, which translates to "Sun Salutation," pays homage to the solar energy that is believed to symbolize life force and vitality.
This sequence is a graceful flow of twelve distinct postures, seamlessly transitioning from one to another. Each movement is synchronized with either an inhalation or exhalation, creating a harmonious dance that promotes both physical and mental well-being. Surya Namaskar A not only enhances flexibility, strength, and balance but also serves as a moving meditation, promoting mindfulness as practitioners cultivate a deep connection between breath and movement.
As the foundational sequence of the Ashtanga Yoga primary series, Surya Namaskar A establishes the rhythm and flow that characterizes this dynamic practice. Practitioners often find that the regular inclusion of Surya Namaskar A not only prepares the body for more challenging postures but also serves as a meditative gateway, fostering a holistic approach to physical and spiritual wellness within the Ashtanga Yoga tradition.
Ujayi Breath2:45
Ujjayi breath is a breathing technique used in Ashtanga yoga. The word "Ujjayi" is derived from the Sanskrit words "uj" (meaning "to expand" or "to rise") and "jayi" (meaning "victory" or "conquer"). This breath is characterized by a subtle sound created by gently constricting the back of the throat, resulting in a soft, audible whispering or hissing sound.
To practice Ujjayi breath:
1- Inhale deeply through your nose, creating a gentle constriction in the back of your throat. expanding your lungs fully.
2- Exhale slowly and audibly through your nose, creating a gentle constriction in the back of your throat.
As you continue the breath, try to make both the inhalation and exhalation smooth and controlled.
Focus on the sound of your breath (from your throah), using it as a point of concentration during your yoga practice.
Ujjayi breath helps to enhance concentration, build internal heat, and create a sense of calm and focus. It is particularly beneficial in practices like Vinyasa flow (which is a part of the Surya Namaskar in Ashtanga) where the breath is synchronized with movement to promote a flowing and meditative experience.
Ashtanga yoga Surya Namaskar A - Full demonstration1:33
In Ashtanga Yoga, (also called Ashtanga Vinyasa yoga), "Surya Namaskar A" refers to the first of two traditional Sun Salutation sequences used as a warm-up in the Ashtanga yoga system. Surya Namaskar A is performed at the beginning of an Ashtanga practice to build heat, focus the mind, and prepare the body for the more intense series of asanas (postures) that follow. This sequence is sometimes also referred to as "Sun Salutation A."
Surya Namaskar A in Ashtanga Yoga consists of nine specific postures that are performed sequentially in a flowing and rhythmic manner. Here are the steps involved in Surya Namaskar A:
Tadasana (Mountain Pose): Stand tall at the front of your mat with your feet together, palms pressed together at your chest in a prayer position.
Urdhva Hastasana (Upward Salute): Inhale and raise your arms overhead, arching your back slightly and looking upward.
Uttanasana (Standing Forward Bend): Exhale as you bend forward from your hips, keeping your spine straight, and reach for your toes or the floor.
Ardha Uttanasana (Half Standing Forward Bend): Inhale and lift your upper body halfway, lengthening your spine.
Chaturanga Dandasana (Four-Limbed Staff Pose): Exhale and step or jump back into a plank position, lowering your body to a push-up-like position.
Urdhva Mukha Svanasana (Upward-Facing Dog Pose): Inhale as you arch your chest upward, lifting it off the ground while keeping your hands and the tops of your feet on the mat.
Adho Mukha Svanasana (Downward-Facing Dog Pose): Exhale and push your hips upward, forming an inverted "V" shape with your body.
Ardha Uttanasana (Half Standing Forward Bend): Inhale as you step or hop your feet forward, lifting your upper body halfway and lengthening your spine.
Uttanasana (Standing Forward Bend): Exhale and fold forward from your hips again, reaching for your toes or the floor.
After completing Surya Namaskar A, practitioners often transition into Surya Namaskar B, which is a more extended sequence involving additional postures like Warrior Poses (Virabhadrasana) and chair pose (Utkatasana). Both Surya Namaskar A and B are repeated several times at the beginning of an Ashtanga yoga practice to create heat, improve flexibility, and synchronize breath with movement. These sequences serve as a foundation for the primary series of asanas in the Ashtanga system.
1 - Samasthitih1:24
2 - Urdhva Hastasana1:32
3 - Uttanasana1:40
4 - Ardha Uttanasana1:50
5 - Phalakasana2:07
6 - Chaturanga Dandasana3:21
7 - Urdhva Mukha Svanasana2:33
8 - Adho Mukha Svanasana4:11
9 - Ardha Uttanasana2:35
10 - Uttanasana1:09
11 - Urdhva Hastasana1:06
Summary - What you have learned
Assignement

Learning objectives1:34
In this section, we will learn the correct alignement and breathing for Surya Namaskar B's asana (Ashtanga yoga).
Surya Namaskar B, an integral part of the Ashtanga Yoga system, represents a dynamic and empowering extension of the foundational Surya Namaskar A sequence. As a continuation of the Sun Salutation series, Surya Namaskar B builds upon the core principles of breath, movement, and mindfulness, amplifying the transformative potential of the Ashtanga practice.
Comprising seventeen invigorating postures seamlessly woven together, Surya Namaskar B introduces additional asanas that challenge and enhance both strength and flexibility. This sequence maintains the rhythmic synchronization of breath and movement, fostering a holistic experience that unites the physical and spiritual dimensions of yoga.
Incorporating powerful poses such as Utkatasana (Chair Pose) and Warrior I and II, Surya Namaskar B intensifies the cardiovascular and muscular engagement, offering practitioners a comprehensive workout for the entire body. This dynamic sequence serves as a bridge between the warm-up of Surya Namaskar A and the more advanced postures of the Ashtanga primary series, making it an essential component in progressing through the Ashtanga Yoga system.
As practitioners flow through the fluid motions of Surya Namaskar B, they not only cultivate physical strength and flexibility but also deepen their connection to breath and concentration. Embracing the philosophy that yoga is a moving meditation, this sequence becomes a transformative journey that aligns the body, mind, and spirit, embodying the essence of Ashtanga Yoga's holistic approach to well-being.
Ashtanga yoga Surya Namaskar A - Full demonstration2:01
2 - Utkatasana3:24
8 - Virabhadrasana 16:51
Ashtanga Yoga - Surya Namaskar B quiz
Summary - What you have learned
Assignement

Requirements

Yoga mat
Internet connection
Yoga props : blocks, yoga cushion, yoga strap (optional)

Description

Course Description:

Welcome to "Yoga - Mastering Sun Salutations with mindfulness" your gateway to a profound journey of self-discovery and holistic wellness. Whether you're a beginner, a senior seeking gentle movement, or simply someone looking to enhance your yoga practice, this comprehensive Udemy course is designed to empower you with the knowledge and skills to elevate your Surya Namaskar experience to new heights.

The course is in English and I have a french accent.

Why This Course?

In yoga classes, I often observe students grappling with confusions as they attempt asanas incorrectly, missing out on the numerous benefits while inadvertently putting themselves at risk of injury. Recognizing this common challenge, I've taken the initiative to craft an alignment-focused course, beginning with a solid foundation: Surya Namaskar.

Notably, the diversity of Surya Namaskar variations can add an additional layer of bewilderment. In this course, we will not only address these variants but also provide clarity by unveiling their names and distinctions.

What You'll Learn:

Master Each Asana: We will break down Surya Namaskar (Hatha yoga) Surya Namaskar A and B (Ashtanga yoga), pose by pose, ensuring that you not only understand each posture but also master its alignment. You'll learn how to perform them with grace, precision, and intention.
Unlock Health and Energy Benefits: Discover how each asana within Surya Namaskar can enhance your physical health, boost energy levels, and promote overall well-being. You'll learn to harness the revitalizing power of this ancient practice.
Deepen Your Knowledge of your body: Gain a comprehensive understanding of your body, how it relates to each asana, and how alignment can prevent injuries and promote optimal function.
Cultivate Mindfulness: Aligning your body correctly in each posture fosters a profound mind-body connection. You'll learn to synchronize your breath and movement, cultivating mindfulness and reducing stress.

Who Is This Course For?

Yoga Beginners: Start your yoga journey with a strong foundation in alignment and understanding of your body.
Seniors: Gentle, safe movement for those seeking holistic wellness.
Anyone Seeking Mindful Wellness: Harness the power of Surya Namaskar for vitality and inner peace.

Who this course is for:

Yoga Beginners - Those new to yoga can establish a strong foundation by learning proper alignment from the start.
Intermediate Yogis - Practitioners with some experience in yoga can refine their alignment to take their practice to the next level.
Individuals with Physical Challenges - Those with physical limitations or injuries can benefit from learning alignment techniques to modify poses and practice safely.
Athletes - Athletes from various sports can use yoga asana alignment to improve their flexibility, balance, and overall athletic performance.
Stress Management Seekers - Individuals looking to manage stress and anxiety through yoga can benefit from a course that emphasizes alignment and mindfulness in practice.
Holistic Health Enthusiasts - People interested in holistic well-being and self-care can explore alignment as a means of improving physical, mental, and emotional health.
Seniors - Older adults seeking gentle movement and balance can benefit from alignment-focused yoga as it provides a safe and accessible form of exercise.

Mastering Yoga Sun Salutations with mindfulness

What you'll learn

Explore related topics

Course content

Introduction6 lectures • 56min

Section 2 - Surya Namaskar Sequences in Hatha yoga15 lectures • 36min

Section 3 - Ashtanga Yoga - Surya Namaskar A asana's alignment15 lectures • 29min

Section 4 - Ashtanga Yoga - Surya Namaskar B asana's alignment5 lectures • 14min

Requirements

Description

Who this course is for: