Anti-Gravity 'Salute to the Sun' plus an easier and harder version by Simon Borg-Olivier

There are many ways of doing posture and movement. I think it is important to always check you can get into any position without the help of external forces such as gravity. In this video I demonstrate three ways to do the main spinal movements of the Salute to the Sun (Surya Namaskar) using the same breathing sequence, the same spinal movements and the same postures but with different orientations to gravity.

GENERAL INSTRUCTIONS FOR SURYA NAMASKAR:
*** 1. Ekam, inhale, urdhva hastasana ('arms above head' posture) (trunk and neck in extension)
*** 2. Dve, exhale, uttanasana ('hands to the floor, head to knee' posture) (trunk and neck in flexion)
*** 3. Trini, inhale, lolasana (raise the head and perhaps lift the feet off the floor to handstand) (trunk in flexion, neck in extension)
*** 4. Chatvari, exhale, chataranga dandasana ('push-up' position) (straight trunk)
*** 5. Pancha, inhale, urdhva mukha svanasana ('upward-facing dog' posture) (trunk and neck in extension)
*** 6. Shat, exhale, adho mukha svanasana ('downward-facing dog' posture)
*** 7. Sapta, inhale, lolasana ('jump' or 'balance on arms') (trunk in flexion, neck in extension)
*** 8. Astau, exhale, uttanasana ('hands to the floor, head to knee'' posture) (trunk and neck in flexion)
*** 9. Nava, inhale, urdhva hastasana ('arms above head' posture) (trunk and neck in extension)
*** 10. Dasa, exhale, samasthiti (standing erect with neutral spine)


METHOD 1: Supine 'Salute to the Sun' (Supta Surya Namaskar):
This is one of the variations of the supine Salute to the Sun I used to practice a lot when I broke my arm a few years ago and I could not put my hands on the floor for 5 months. This version uses the core to move the entire body and makes the entire body work against gravity in a way that prepares the body with active movements to eventually lift to handstand effortlessly.

METHOD 2: Regular 'Salute to the Sun' (Supta Surya Namaskar):
This is the usual method that people use for surya namaskar but the difference I demonstrate here is that for Trini (inhale) the trunk remains flexed (instead of becoming extended as many people teach and practice) while the head lifts to extension. This was as Sri K Pattabhi Jois intended, and this is a very strong core-activating posture that once mastered in the supine version of surya namaskar is a key to developing the ability to lift slowly into handstands as well as the key to relieving lower back pain.

METHOD 3: Standing 'Salute to the Sun' (Supta Surya Namaskar):
This is potentially the simplest version of the 'salute to the sun' but it may be the best for most people to practice as it is the safest and least stressful, yet it safely moves the spine through its full range of flexion and extension movement and thus nourishes the spine, trunk and internal organs.


These three methods of practicing Surya Namaskar constitute one of the best ways to work to develop bandha, drishti and ujjayi pranayama for Ashtanga vinyasa yoga. You can also use these practices to develop the ability to be 'firm but calm' ('sthira sukham asana), and learn to do energising but potentially stressful activities in a peaceful, relaxing and loving way.

If you would like to learn more please join our live or online training at http://yogasynergy.com/training .

We have many online courses you can do from anywhere in the world and also live 200 hour teacher training courses in Goa India, The next courses are scheduled for November 2016 (200 hour) and March 2017 (300 hour) in Goa, India, where this video of me was filmed.

Please also check out our blog at http://blog.yogasynergy.com for over a hundred articles with video links and you can also download our free 108 page e-book on 'How to Enhance your Health and Longevity'.

Anti-Gravity 'Salute to the Sun' plus an easier and harder version by Simon Borg-Olivier bianca brandolini d'adda
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