SURYA NAMASKAR - SUN SALUTATIONS
by Jimmy Barkan
www.barkanmethod.com

Introduction:

The most important difference between Hot Yoga and other styles of Hatha Yoga is alignment, even more so than the use of heat. One position that’s especially unique in Hot Yoga is curling or rounding the spine. We round the spine in the Rabbit pose, standing and floor Head to Knee pose and the posture of the month, Standing Separate Leg Head to Knee pose. The curling motion helps to extend the vertebra, which increases range of motion.

Beginners:

Bend your front outstretched leg up as much as you need so the forehead makes contact with the knee the entire time. Separate your hands only a few inches apart just in front of your extended foot and push against the floor to eventually straighten the leg. Use the breath to your advantage. The breath takes up room in your body, exhaling allows for greater flexibility. Push against the floor at the very end of the exhale when you are “breathless”.

Intermediate:

The primary purpose in this posture is not to straighten the outstretched leg; it’s in rounding the spine. Rounding the spine helps us access the internal organs; spleen, pancreas, kidneys, etc. To better access the internal organs look up toward the stomach and really tuck your chin to the chest. There is a tendency (assuming your practicing the right side) for the right hip to drop and the left hip to slide back. First soften your hips and then bring the right hip up and the left hip forward to square.

Advanced:

Now that both legs are straight, bring your palms together only a few inches in front of your extended foot so as you straighten your arms you’re able to round your spine completely. A rule of thumb to remember as you advance in your practice; “no extra movement” and “economy of motion”. In other words, stop fooling around and eliminate any unnecessary idiosyncrasies. This is a good pose to practice discipline. Create a checkpoint during each transition; when turning toward the right wall check and see that your arms are straight and your hips and shoulders are square, then tuck your chin and proceed down into the position. Same thing coming up; face the right wall, checkpoint, face the center, checkpoint, face the left wall, checkpoint, etc, etc, etc. By being efficient with movement and energy your practice will become effortless, the true sign of an advanced yogi!

In Spirit;
Jimmy Barkan