Have you ever ever gone via a actuality examine on your Surya Namaskar apply? Surya Namaskar for learners is usually mistaken as a mere bodily exercise that’s carried out as a preliminary apply for an extra yoga session.
Understanding Surya namaskar past its bodily postures turns out to be useful to keep away from the frequent errors that each newbie commits.
Each aspirant has been instructed that Surya Namaskar is the core of yoga since a lot of the conventional texts declare that no yogic session is taken into account profitable till the Solar is worshipped. Nevertheless, frequent errors learners usually are likely to make by avoiding a number of elements of this apply, i.e., both pose alignment, breath coordination, mantra chanting, or conscious vinyasa.
Due to this fact, this piece of knowledge is framed for the learners to keep away from the frequent errors and grasp the 12 poses of Surya Namaskar.
10 frequent Surya Namaskar errors
Each particular person has a unique life-style thus completely different physique approaches for yoga. Nevertheless, each newbie tends to aim these frequent blunders whereas training Surya Namaskar.
1. Improper warm-up
Surya Namaskar entails the complete physique which calls for power and suppleness. Rookies usually lack each and leaping proper into the poses of Surya namaskar results in worse penalties, viz, muscle cramp, harm, and so forth.
Due to this fact, earlier than commencing into surya namaskar apply, embody mild stretches, head, shoulders, wrists, knees, and hips rotation into your warm-up routine to reinforce the vary of movement and lubricate the most important joints of the physique.
2. Underestimating the importance of breath syncing
All of the 12 poses of Surya Namaskar are organized in a selected sequence following a set respiration sample.
Rookies usually are likely to both lose the importance of synchronizing the breath with the strikes or ignore it for sake of completion of the rounds. It is not going to fulfill the specified outcomes and in the end lose the essence of Surya Namaskar for which it’s thought of the King of the yoga poses.
The respiration sequence of Surya namaskar is a should with a purpose to get most of its fruitful advantages. The sequence often begins with one deep inhale and exhale in standing tadasana, then every pose of the sequence is adopted within the inhale-exhale cycle. In the long run, the sequence ends at exhalation in standing tadasana place.
3. Ignoring the spinal raise within the half-lift poses
There are specific transitional poses within the Surya Namaskar apply that learners are likely to neglect or don’t acknowledge properly. Particularly, skimming over the Ardha Uttanasana whereas lifting the torso from the Uttanasana is a standard mistake.
This not solely restricts the practitioner from lengthening the backbone and reaping all of the attainable advantages but additionally exerts pressure on the neck as a result of much less oxygen consumption and swift transition.
So, subsequent time you attain the switching part from Uttanasana to Ashwa Sanchalanasana take a breath in to raise the entrance of the chest and place your fingertips on the ground or the palms on the shins. Then, proceed the apply as such.
4. Dropping spinal integrity
The backbone needs to be solely engaged all through the whole Surya namaskar sequence and it’s inevitable to take care of spinal integrity. Nevertheless, in poses like plank learners often attain improper spinal alignment by dropping the decrease backbone to the ground. This incorrect alignment of the backbone to realize the plank results in decrease again ache.
Due to this fact, if a foul again is one thing that you’re left with, each time you permit your yoga mat following the Surya Namaskar, then that is the error that you’re trying. To maintain the backbone erect, press the toes and palms to the ground and preserve the abdominals and higher physique engaged.
5. Unable to discriminate between the Cobra and Upward-Dealing with Canine Pose
This error is sort of frequent amongst learners in addition to superior practitioners. Individuals usually get confused between the cobra and upward canine pose which leads them to one thing in between, which is of no use.
Mastering every pose individually is thus a pre-requisite to keep away from such a scenario. Within the case of cobra and upward canine, specialists counsel mastering the cobra first that in the end prepares the physique for the superior upward-facing canine pose.
In cobra pose, whole legs, pelvis, and even ribs lie on the bottom. Plus, the fingers are positioned on the ground consistent with the center of the chest. The palms are then pressed on the ground, the elbows are saved bent whereas the chest is lifted and the backbone is prolonged reasonably. Nevertheless, the upward-facing canine pose is carried out maintaining the legs and pelvis off the ground.
6. Extending the knees past the toes within the low-lunge
Whereas transitioning from Downward-facing canine pose to the low lunge, it’s difficult to convey the foot ahead between the fingers with out hyperextending the knees.
The goal muscle tissues of low-lunge are the hip-flexors which don’t get any profit if the knees are hyperextending. Alternatively, it will exert strain on the knees and trigger ache.
For this, one should first drop the knees first earlier than stepping the foot ahead to be positioned between the fingers.
7. Specializing in the variety of rounds
“High quality all the time guidelines over the amount”, this golden rule can be utilized over right here. Due to this fact, don’t rush to extend the variety of cycles in your Surya Namaskar apply.
As a newbie in solar salutation apply, doing solely two rounds following the right approach is sufficient to acquire the advantages. Growing the variety of rounds too usually tends to lose the proper strategy of training the 12 Surya Namaskar poses.
Due to this fact, attempt to carry out two rounds of Surya Namaskar on alternate day s and steadily improve to 2 rounds per day. Then, additional, improve your units maintaining 12 rounds day by day the last word objective.
8. Leaving the cycle incomplete
Surya Namaskar is a cyclic apply that begins and ends within the Prayer pose. Nevertheless, learners generally don’t perceive its significance and assume that the simple poses just like the Prayer pose or Raised arms pose may be skipped.
It is very important full the primary spherical of Surya Namaskar earlier than stepping in direction of the second, in any other case an incomplete cycle is taken into account insignificant.
9. Going via the 12 units in a single go
12 units comprising of 9 rounds every is taken into account as the standard approach of Surya Namaskar. Generally, learners take this as a problem to undergo all 9 rounds in a circulate.
This isn’t the proper approach of approaching Surya Namaskar. Don’t forget that it isn’t a contest. Like every other yoga apply, it’s all about exploring oneself and acknowledging one potential.
Keep away from the worry of shedding the momentum and take breaks at any time when wanted. Reaching the ground to chill out within the baby pose or respiration deeply to achieve power within the down canine pose is beneficial.
10. Training in depth rounds with out mindfulness
For an efficient Surya Namaskar apply, full mind-body consciousness is a should. Nevertheless, learners usually discover it difficult to maintain the thoughts centered on the postures, breaths, and approach.
To keep away from this error, finest approach is to chant to respective mantra for every pose and concentrate on the breath whereas transitioning between the poses.
Tricks to make Surya Namaskar a simple method
Some key factors that each newbie should know to apply Surya Namaskar with curiosity and enjoyable are:
- Apply Surya Namaskar within the night hours to get began. That is so, as a result of, within the morning the stiff muscle tissues are usually not able to undergo such an intense exercise. Nevertheless, within the night hours, muscle tissues and joints are extra versatile.
- Attempt to apply it in an outside setting to attach with the atmosphere. If it isn’t attainable, then, training it indoors that too in a ventilated and spacious environment will do.
- Keep in mind the proper respiration sample by starting with inhaling whereas arching the again to carry out Hasta Uttanasana after which exhaling when switching to the subsequent pose.
- Together with correct warm-up, the Surya Namaskar apply have to be adopted by a correct cooling down sequence. Some enjoyable poses just like the baby’s pose, thunderbolt pose, and the corpse pose is a should to convey the physique temperature again to regular.
- Make Surya Namaskar a constant apply and keep away from skipping it to have it constructive impression on min, physique, and soul.
Conclusion
Surya Namaskar for learners should not sound that daunting and complicated when practiced following this method to keep away from any mistake.
Together with mastering the 12 poses of Surya Namaskar, align your physique and thoughts, and don’t forget to chant and breathe to get pleasure from this apply whereas making probably the most out of it.
