In addition to Ashtanga Yoga Sun Salutation, Hatha Yoga Sun Salutation is also common and popular. Among other things, it is also practiced in Sivanada Yoga and Anusara Yoga. It is not fundamentally different from the Ashtanga Yoga Sun Salutation. Below we explain the Hatha Yoga Sun Salutation step by step.
1, Mountain type
Starting position: Stand upright at the beginning of the mat with your hands on your chest in prayer pose.
2. Arm Lift
Inhale: Raise your arms above your head.
3. Stand and bend forward
Exhale: Bend forward from your hips, keep your back straight, and rest your hands and feet on the mat. If your hands can't reach the mat, use a yoga block or bend your legs.
4. Horseback riding
Inhale: Take a big step and place your right foot on the mat and your right knee on the ground. Make sure your left knee is now just above your ankle. Lift the ribcage.
5. Plate type
Hold your breath: Apply pressure to your hands and pull your left foot back as well. At the same time, lift your right knee and straighten your legs in the plank pose.
6. Eight-body throwing ceremony
Exhale: Place your knees, chest, and chin on the mat. Arms close to the body.
7. Cobra Pose
Inhale: Roll your shoulders back. Lift the ribcage. The little cobra just needs to lift the upper body with the strength of its back, and the hands do not bear any weight here. A large cobra that pushes itself higher with its hands. You can put your hands a little farther away to reduce the pressure on your back.
8. Dog Ceremony
Exhale: Push your hips high, straighten your legs and do downward facing dog.
9. Horseback riding
Inhale: Place your right foot forward between your hands, as in Pose 4 (the picture shows the left pose).
10. Stand forward bend
Exhale: Place your left foot next to your right foot so that you bend forward to reach the starting point of the mat.
11. Arm Lift
Inhale: Stand up straight with your back straight and lean back slightly.
12. Mountain Ceremony
Exhale: Straighten your back and place your arms at your sides. Palms facing forward.
Then repeat this sequence with your left leg.
What other sun salutations are there?
In addition to Sun Salutation A and B and Sivananda Sun Salutation (which we said above), there are other variations of Sun Salutation.
Power Yoga Sun Salutation
The Power Yoga Sun Salutation usually corresponds to the Ashtanga Yoga Sun Salutation.
Anusara Yoga Sun Salutation
Hatha Yoga Sun Salutation is also practiced in Anusara Yoga. However, Sun Salutation is fairly freely integrated into Anusara Yoga and therefore does not necessarily appear in every class or is only practiced at the beginning of the course.