• Hi! I’m Monica
  • The Facebook Group
  • Blog
    • Daily Life
    • Instruction
    • Recipes
    • Spiritual Book Club
    • Yoga Challenges
    • Happiness Project
  • Private Yoga Lessons
  • Resources, Yo(gi)
  • Contact

The Yogi Movement with Monica Stone

Ready To Start Your Practice?

Enter Your Name & Email To Get Your Guided Meditation, Yoga Practice, Journal Download & 14 Days of Freedom!

Sun Salutations for Beginners to Start Your Practice

July 28, 2014 By Monica Stone 4 Comments

Surya Namaskara or Sun Salutations are what build the foundation for the Ashtanga Yoga practice. These are a series of postures and movements that build strength and flexibility in the whole body. This flow of postures teaches the practitioner how to steady and expand the breath and lung capacity, keep a one pointed concentration, and sets the tone for the practice as a moving meditation.

It’s common in the beginning to not be able to do each movement for a full inhale or exhale, and as a result, the practitioner often becomes out of breath. This is normal and totally okay. It’s the consistent practice that will eventually lead to a steady and even breath, and then the Sun Salutation becomes delightful and enjoyable. 

Below are my suggestions on how to work on Sun Salutations when you’re working to get to a point of steadiness and control:

1. Learn The Sequence:

First things first. Learn the sequence. There are 9 vinyasas, and the breath should always be in and out through the nose, and never held. In the beginning, don’t worry so much about staying in the vinyasa count. If you need to take an extra breath in plank or upward dog, then do it. First learn the sequence, then after you’ve been doing it for about two weeks, start making an effort to steady the breath, pay attention to the drishti, and then focus on the bandhas.  Baby steps. 

2. Don’t Rush and Enjoy The Process:

Sun Salutations speed up the heart rate and wake up parts of your body that aren’t used on a regular basis. Because of this, they can be tiring, so there is a tendency to rush the movement.

Pay attention to how you practice Sun Salutations because this is a reflection of your tendencies off the mat. Are you rushing through your Sun Salutations like you rush through life? Are you always trying to get somewhere rather than being in the moment?

Second, are you practicing with control and effort, or do you flop to your belly when come into Chautaranga? Let the breath take you through the movements, and stay in control of your body. Don’t move ahead of your breath, and don’t speed the breath up to move faster.

Just enjoy the feeling of your body waking up with the sun. This slow and steady breath should be the breath you strive for in your whole practice. 

4. Think of Sun Salutations as a Spiritual Practice vs. a Warm Up:

Nothing warms the body like a Sun Salutation. Just remember that this is the toughest part of the practice for most people. If you can get through this, you can get through anything.

As your practice becomes more regular, it’s easy talk yourself into to cutting down the Sun Salutations because you feel warmed up. Even though the Sun Salutations will make you sweat, they are a spiritual practice, and not exercise. There is a difference, see below:

suryanamaskara_coverPattabhi Jois wrote a book called Surya Namasaka discussing how Sun Salutations are their own practice all together.

“The practice of Surya Namaskara, or Sun Salutations, has come down to us from a long distant past, and is capable to rendering human life heavenly and blissful. By means of it, people can become joyful, experience happiness and contentment, and avoid succumbing to old age and death.

This tradition includes vinyasa, rechaka (inhale) and puraka (exhale), meditation, drishti, and the bandhas. And this alone is the method which should be followed when learning Surya Namaskara, as yogis declare from experience indeed, the Sun Salutations done without following the rules mentioned above are little more than exercise, and not true Surya Namaskara.”

5. If you’re short on practice time, always do Sun Salutations:

If you’re new to Ashtanga, or short on practice time, just start with Sun Salutations. Traditionally, one would do five Surya Namaskara A and five Surya Namaskara B. Then, move on to the closing three postures and Savasana. You can also click here for a post I wrote on how to modify your practice when life gets busy!

If you haven’t learned anything besides Sun Salutation A, then just do:

A. 10 Sun Salutation A:

You’ll see in the picture and video I mention dropping to your knees. Eventually you want to do the whole Sun Salutation with your knees off the ground. Feel free to drop to the knees if you’re feeling weak or exhausted at the beginning. As time goes on, challenge yourself and try to keep your knees off the ground on the first one. When that becomes manageable, then add on another one, etc. 

B. 10 minutes of Savasana: 

This is so important! All of the good energy you built up in the practice will circulate through your whole being and prepare you to take on the day. 

Feel free to PIN this for future reference:

Surya A

Good Luck & Namaste!love-monica.jpg

Filed Under: Instruction

Monica Stone

About Monica Stone

Monica is a lover of all things yoga, a vegetarian, an avid tea drinker, and never gets sick of soup and noodle dishes. She teaches yoga, practices daily, and runs a Spiritual Book Club in Orlando, FL. She likes to challenge the strict rules of yoga, and makes it accessible for everyone - especially people who suffer from daily life and work stress.

« Room Of Beauty: An Organic Spa Experience to Nourish Your Soul (And Giveaway)!
Treats From My Foodie Pen Pal July 2014 »

Hi! I’m Monica

Monica StoneWell hello there! I'm Monica. I'm a yoga & meditation teacher (and junkie). I teach yoga practices that are quick and effective for the busy person who just needs a few minutes of quiet time in their day. Click around and you'll find quick meditation tips for calming the mind to simple stretches to relieve stress and tension. If you are sick of being intimidated by yoga or just confused by all of the different styles out there - then this page is for you. Yoga helps me daily & I know it will help you too! I'll show you how! Welcome to The Yogi Movement :)

Start Your Yoga Practice With Me!

Join the 14 Day Yoga Challenge & Get Your Free Yoga & Guided Meditation Download & Journal With Daily Activities to Find Balance, Clarity, and Purpose.

  • Email
  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • RSS
  • Twitter
  • YouTube

Testimonials

  • Jaime ShearerJaime ShearerYoga Student Since 2012

    Monica is dedicated to her own practice and the true path of yoga - the one of personal experience - which makes her an outstanding teacher. She is warm and easy to talk with, and she allows the student to have their own experience on the mat. She explains postures and breath in ways that are understandable so that the student "gets it." She makes yoga real and tangible in ways that truly serve the student. Work with Monica. You'll be glad you did.

  • Jacob AbercrombieJacob AbercrombieYoga Student Since 2011

    have always wanted to try yoga, but was always nervous. Monica took that fear away and made me feel like i was the only one in class with a room full of strangers. She is able to work with multiple students during the same move and still make it a personalized class for one.

  • Serena JonesSerena JonesYoga Student Since 2010

    Monica has been a highly influential teacher to me. She creates a safe environment for learning and practice. I have always felt grounded in her classes, and she pushes me beyond my own expectations. She inspires and motivates! I can't imagine my life without sharing a path with her!

  • Angela OrofinoAngela OrofinoYoga Student Since 2011

    Monica is a caring, wise, thoughtful, and talented yoga instructor. She has an in-depth knowledge of the philosophy and spirituality of Ashtanga yoga. My previous yoga experience had mostly just been at my local gym. Luckily, last year I found Monica. She has been guiding my practice at least once a week since then. As a newcomer to Ashtanga yoga, Monica made me feel comfortable and had the patience to teach me the basics. She also encouraged me to start an at home practice so that I was able to obtain a deeper understanding of Ashtanga. Monica is always encouraging and lets me know in subtle ways when she feels that I am ready to move deeper into my practice. I feel that the growth in my practice over the last year has been tremendous. Not only do I notice the change in me but others around me do as well. I am so grateful to have found Monica!

  • Sasha TamarSasha TamarYoga Student Since 2012

    I’ve come across many a yoga instructor over the years, but Monica stands out as genuinely amiable, as she glows with an infectious inner light, and highly devoted to and passionate about her practice. Her dedication to Ashtanga as a lifestyle is very clear, and creates for a contagious motivating force. Every time I’ve practiced with her, she eagerly transmits her devotion and passion of Ashtanga and meditation to everyone in class; she makes the most fledgling beginner feel at home, and simultaneously challenges the more advanced students. While I only practice Ashtanga with her, I know she provides therapeutic yoga sessions as well as meditation. And, if her methods of guiding students out of the Ashtanga vigor into the more meditative savasana are indicative of her meditational techniques, I’d recommend her to anyone

Check Out The Latest Posts..!

How to get out of a rut and back to your old self again by Monica Stone, Yoga Instructor in Orlando, FL at theyogimovement.com
Most of the yoga you do should be outside of the studio by theyogimovement.com
Here's how I modify my ashtanga practice yoga with shoulder pain or injury..
Have you ever heard of the 4 seals of dharma? They are the 4 things that make you a buddhist, and all emotions are painful is the first one. That sounds crazy! What about love and happiness? How is that painful? Well haven't you ever had love and lost it? What if you got a brand new car & then got into a car accident right after? Or simply, what if you won an award, and then a few hours go by? The high goes away, right? All emotions lead to pain... but here's why it's actually a good thing... keep reading...
Two years ago I quit my day job. I didn't have a plan, and I started losing money fast! I did everything to run and grow my business, but it was so hard on my own. I don't suggest not having a plan. All of those people who preach quitting your day job do not tell the whole story. Let me help... !
There are so many misconceptions about why we practice yoga postures. I want to erase all of the rules and requirements and bring the fun back into yoga. Yoga is for everyone, and it works for you however you need it. Read more about my theory here!

All Blog Posts Here…

Check Out My Sauce Site! Learn to Make Incredible & Simple Sauces With Me!

Proudly Partnered With:

FitFluential Is Fitness Found


Legendary support for a lifetime of practice with the Manduka PRO

Insta-Love

This error message is only visible to WordPress admins

Error: No connected account.

Please go to the Instagram Feed settings page to connect an account.

Copyright © 2022 · glam theme by Restored 316

  • Home
  • Start Here
  • Contact
  • Policies
  • Web Site Agreement / Terms of Service