Presentation on theme: "Hatha Yoga Sun Salutations Aimee Rogers LRC 530. My Qualifications I received my Hatha Yoga Certification through the Mind, Body, and Health Department."— Presentation transcript:
My Qualifications I received my Hatha Yoga Certification through the Mind, Body, and Health Department at the Community College of Aurora in Aurora, Colorado. Community College of Aurora Community College of Aurora I am also a Certified YogaKids Facilitator. YogaKids In addition, I am a Registered Yoga Teacher through Yoga Alliance. Yoga AllianceYoga Alliance
Yoga Facts Yoga originated in India. The language of yoga is Sanskrit; each pose has both a Sanskrit name and an “English” name. Currently, there are numerous different types of yoga in the United States. For example, Bikram Yoga consists of 26 poses done twice in a heated room. Ashtanga Yoga is vigorous and is often referred to as Power Yoga. Hatha Yoga is a gentle style of yoga that does not prescribe to any spiritual beliefs. The Beatles speeded the “West’s” interest in yoga.
Sun Salutation Facts The Sanskrit name for Sun Salutations is Surya Namastar. Yoga poses are called asanas, when several asanas are done together in a flow it is called a vinyasa. Sun Salutations are a vinyasa. There is some disagreement about the origin of Sun Salutations; some say they were developed 2.500 years ago, others say in the early 20 th Century. Sun Salutations are done to honor the sun. There are many different styles of Sun Salutations.
The Sun Salutation Poses I will provide a picture and instructions for the twelve asanas of Sun Salutations.
Mountain (Tadasana) Stand at the front of your mat Feet hip-width apart Feel balanced on both feet; don’t lean forward or side-to- side Engage your quadriceps Roll Shoulders back Chest out Head high
Backbend Maintain the alignment of Mountain pose Inhale arms above head Do a slight backbend
Forward Bend Continue to maintain the alignment of Mountain Exhale folding forward Think about “diving your heart forward” If necessary, bend knees in order to touch the ground
Lunge Inhale Step right foot back as far as possible Ensure that left knee has not gone past ankle (This can cause hyperextension of the knee.)
Plank Continue to inhale Step left foot back to join right foot Drop hips Maintain a straight back Think about a “push-up” position
Devotional Exhale Drop knees from plank Sit back on knees Extend arms
Cobra Continue exhaling Two choices for transitioning to stomach: –Bring “nose along ground”; more difficult –Bring body forward and lower to ground; modified push-up Tighten arms to sides Tighten legs and buttock Inhale lifting upper body off ground Do not push yourself up Exhale down
Downward Facing Dog Curl toes under Inhale Push hips up in the air Think about being a straight line from hips to fingertips Reach heels towards the ground
Lunge EEEExhale SSSStep right foot forward IIIIf foot is not back to where it began in Mountain, walk foot forward EEEEnsure that right knee is not past ankle
Forward Bend Continue exhaling Step left foot forward to join right foot Bend knees slight and “glue” chest to thighs before rising
Backbend Inhale Lift up from Forward Bend Lif arms above head Maintain Mountain alignment
Mountain (Tadasana) Exhale Lower arms Return to Mountain alignment with feet hip- width apart and weight evenly distributed
Instructions continued Repeat but begin by stepping left foot back Repeat but begin by stepping left foot back Repeat but begin by stepping left foot back Tip: When stepping forward into the second lunge, always step forward with the foot that you initially stepped back with. Sun Salutations need to be done in even numbers so that both legs get an even stretch. Sun Salutations can be done slowly and meditatively as a warm-up or they can be done vigorously as a cardiovascular exercise.
Namaste I honor the place in you where the entire universe resides. I honor the place in you of light, of love, of truth, of peace. I honor the place within you where if you are in that place in you, and I am in that place in me, there is only one of us.