Sun Salutation A (Surya Namaskar A) is a foundational sequence in yoga, often used to warm up the body and focus the mind. Here’s a description of a variation of this pose sequence:
1. Mountain Pose (Tadasana)
- Stand at the front of your mat with your feet together, grounding down through all four corners of your feet.
- Engage your thighs, lift your kneecaps, and draw your belly in towards your spine.
- Bring your hands together in prayer position (Anjali Mudra) at your heart center.
2. Upward Salute (Urdhva Hastasana)
- Inhale, and sweep your arms out to the sides and up overhead, reaching toward the sky.
- Slightly arch your back, gazing up towards your hands, and lengthen through your entire body.
3. Standing Forward Bend (Uttanasana)
- Exhale, hinge at your hips, and fold forward, bringing your hands to the mat or your shins.
- Relax your head and neck, allowing your spine to lengthen.
4. Halfway Lift (Ardha Uttanasana)
- Inhale, lift your torso halfway up with a flat back, bringing your fingertips to the mat or your shins.
- Draw your shoulder blades down your back and look forward slightly.
5. Plank Pose (Phalakasana)
- Exhale, plant your hands on the mat, and step back into a high plank position.
- Engage your core, keeping your body in a straight line from head to heels.
6. Chaturanga Dandasana (Four-Limbed Staff Pose)
- Exhale, lower your body halfway down, keeping your elbows close to your sides.
- Keep your body straight, engaging your core and legs.
7. Upward-Facing Dog (Urdhva Mukha Svanasana)
- Inhale, roll over your toes and straighten your arms, lifting your chest forward and up.
- Press through your hands and the tops of your feet, lifting your thighs off the mat.
8. Downward-Facing Dog (Adho Mukha Svanasana)
- Exhale, tuck your toes, lift your hips up and back, coming into Downward-Facing Dog.
- Spread your fingers wide and press firmly into the mat, lengthening your spine and pressing your heels towards the floor.
9. Halfway Lift (Ardha Uttanasana)
- Inhale, step or jump your feet to the front of the mat and lift halfway up with a flat back.
10. Standing Forward Bend (Uttanasana)
- Exhale, fold forward, relaxing your head and neck.
11. Upward Salute (Urdhva Hastasana)
- Inhale, sweep your arms out to the sides and up overhead, reaching toward the sky.
12. Mountain Pose (Tadasana)
- Exhale, bring your hands back to prayer position at your heart center, returning to Mountain Pose.
This variation of Sun Salutation A emphasizes mindful movement and breath, offering a full-body stretch and strength-building sequence that is great for any level of yoga practitioner.