Learn and do Yoga Sun Salute video home yoga practice. The Suryanamaskar (traditional yoga Sanskrit name) is energising. Develop mobile agility – defined as flexible strength, and mental focus. Ideal for surfers, athletes and physical integrated spirituality. Essentially the sequence is a dynamic repetition of a set of classic yoga postures that naturally releases the flow of life force into, and within the body. There are many variations and versions of the Sun Salute practice. I made two complimentary versions of the sequence:
● Power -up
There is an Inspiration and Instruction (with voice and onscreen) video for each.
Watch the 2 inspiration videos, each under 3 minutes, to get a feel of what the practice entails.
Warm-up is at the beginner level, and to prepare for the Power-up, advanced level.
How to use the Sun Salute videos
Do not practice the Sun Salute without expert supervision if you suffer from any physical disability or illness. Only attempt the Power-up sequence if you are in excellent physical condition.
Start your practice with the Warm-up version. Beginners should go slow, and learn with patience, step-by-step. You may have to do the Warm-up version for several weeks to develop the flexibility and strength required for the Power-up.
Always do at least two rounds of the Warm-up before going to the Power-up.
Do a minimum of 4 rounds of the Warm-up if you’re only doing the Warm-up.
Or do 2 rounds of each, with the combination of 4 rounds, totalling approximately 10 minutes total.
You may also increase the rounds to as many as you can manage. Stop when you begin to struggle maintaining the prescribed breathing.
Do Yoga Sun Salute Warm-up: Instruction
6 minutes takes you through 2 rounds (4 sets) of practice.
Watch, listen and learn the basics of the sequence using the instruction videos.
The first set of round 1 focus is on the rhythm of the inhale and exhale.
The second set focus is on some details of the positions.
The first set of round 2 is faster, focus on breathing and positions.
The second set talks you through the practice, without onscreen instruction.
1 Round consist of a left foot set and a right foot set.
Inhale on back bends.
Exhale on forward bends.
Look for smooth, flowing breaths.
Don’t loose confidence attempting got get all the details right. Just keep on moving methodically, with awareness of breath an movement, with the bigger picture of the practice in mind.
Video following soon – April 2015.
Keep doing it!
Best practice suggestion: do the Sun Salute with discipline, for example regularly, 3 times per week, for 10 minutes, before work or gym. Don’t forget that the sequence is excellent preparation for activities such as surfing, in fact a whole disciplines of yoga for surfers or yoga for rock climbers etc. exists.
When you are completely familiar with the routine you may practice it without the instruction and experiment with your own variations and combinations.
Once you have a feel for the sequence it is fun to play the soundtrack for the Sun Salute videos while practicing.
The music is from Eastern Sun on the Bliss Yoga Music album.
A link to a printable pdf training manual to follow.
This will included stills from the video sequence with step-by-step instruction – March 2015.
Why I have been practicing this sequence for 25 years
Johann Kotze, Music & Yoga
Muizenberg, Cape Town,
4 March 2015.
Below video is of a traditional version of the Suryanamaskar, performed as a morning rite, on the river Ganges, Varanasi, India. I took the video on a yoga tour in 2014.