Surya Namaskar Series C (Sun Salutation C)
Sanskrit Name: Surya Namaskar Series C (SOOR-yah nah-mah-SKAR) Common Name: Sun Salutation C
Purpose & Benefits (of the entire series): Surya Namaskar Series C is a dynamic sequence that acts as a moving meditation, systematically warming up the entire body, cultivating breath awareness, and invigorating the mind. It's often used as a full-body warm-up or as a continuous flow to build heat and stamina.
Full-Body Warm-Up: Mobilizes every major joint and muscle group, preparing the body for deeper stretches and strengthening poses.
Breath-Movement Synchronization (Vinyasa): Teaches the fundamental principle of coordinating each movement with an inhale or exhale, creating a seamless, rhythmic flow.
Builds Heat & Stamina: The continuous movement increases heart rate and internal body temperature, enhancing circulation and endurance.
Spinal Flexibility: Incorporates a full range of spinal movements (flexion, extension, and gentle elongation).
Focus & Mindfulness: The repetitive nature, combined with breath awareness, helps to quiet the mind, creating a meditative state.
Energetic Invigoration: Honors the sun's energizing qualities, bringing vitality and light into your practice.
The Flow of Surya Namaskar Series C (One Round): (Note: A full round involves repeating the sequence, alternating which leg steps back/forward for the Low Lunge.)
Tadasana (Mountain Pose) - Standing at the Top of Your Mat:
Inhale & Exhale: Stand tall and grounded. Take a moment to establish your Mountain Pose, feeling the roots through your feet and the length through your spine. Cultivate a sense of "Be Here Now."
Urdhva Hastasana (Upward Salute):
Inhale: Sweep your arms out to the sides and overhead, palms facing each other (or touching), gaze gently upwards towards your thumbs. Feel length from your fingertips to your toes.
Uttanasana (Standing Forward Fold):
Exhale: Hinge from your hips, leading with your heart. Fold forward, bringing your hands to the mat beside your feet (or to shins/blocks). Release your head and neck. Soft bend in knees encouraged.
Ardha Uttanasana (Halfway Lift):
Inhale: Press your hands into your shins or fingertips to the mat, lift your chest, and lengthen your spine forward, creating a flat back. Gaze remains down or slightly forward.
Plank Pose (Phalakasana):
Exhale: Plant your hands firmly, step your feet back, coming into Plank Pose. Create one long, straight line from head to heels, engaging your core, arms, and legs.
Ashtanga Namaskar (Knees, Chest, Chin):
Exhale (continued or fresh): Gently lower your knees to the mat. Keep your elbows hugging in close to your ribs as you lower your chest and chin (or forehead) to the mat, keeping hips lifted.
Baby Cobra (Bhujangasana):
Inhale: Slide forward and gently lift your head and chest off the mat, engaging your back muscles. Keep elbows in, shoulders down, and lower ribs on the mat. Pubic bone and tops of feet press down.
Downward-Facing Dog (Adho Mukha Svanasana):
Exhale: Press into your hands and tuck your toes. Lift your hips up and back, returning to your inverted 'V' shape. Take a full breath or two here to reset.
Low Lunge (Anjaneyasana Prep / Ashwa Sanchalanasana) - RIGHT LEG FORWARD:
Inhale: From Down Dog, step your right foot forward between your hands. If it doesn't make it, use your hand to guide it. Lower your left knee to the mat (you can place a blanket under it for padding). Lift your chest, lengthening your spine and gently opening your hips. Gaze forward.
Core Focus: Ensure your right knee is stacked directly over your right ankle. Keep your hips gently sinking forward to stretch the front of the left hip.
Uttanasana (Standing Forward Fold):
Exhale: Step your left foot forward to meet your right foot at the top of the mat. Fold into Standing Forward Fold, releasing head and neck.
Urdhva Hastasana (Upward Salute):
Inale: Press firmly through your feet, engage your core, and sweep your arms out and up overhead, standing tall. Gaze up.
Tadasana (Mountain Pose):
Exhale: Bring your hands to heart center (Anjali Mudra) or release them by your sides. Return to your grounded Mountain Pose, taking a moment to feel centered.
(Repeat the entire sequence, this time stepping the LEFT foot forward in step #9 for the Low Lunge.)
Key Alignment & Focus within the Flow:
Breath is King: Let your inhale initiate expansion and lift, and your exhale initiate contraction and folding.
Long Spine: Constantly seek length, whether extending forward, lifting up, or arching back.
Core Engagement: Gentle abdominal engagement protects your lower back throughout the entire sequence.
Low Lunge: Ensure front knee is stacked over ankle; feel the stretch in the back hip flexor.
Controlled Transitions: Move fluidly and mindfully from one pose to the next, avoiding jerky movements.
Energetic / Mindful Focus (for the series):
Moving Meditation: Allow the rhythmic flow of breath and movement to quiet the mind and bring you fully into the present moment.
Building Internal Heat: Feel the gentle warmth (agni) building in your core as you move, invigorating your entire system.
Honoring Transitions: Recognize that the spaces between poses are just as important as the poses themselves.
Gratitude: Offer a silent gesture of gratitude with each "salutation" to the sun's life-giving energy.
Ayurvedic Considerations (for the series):
Vata (Air & Ether): Practice slowly and mindfully, emphasizing smooth, continuous transitions. Avoid rushing, which can aggravate Vata. Focus on deep, grounding breaths to balance Vata's mobility.
Pitta (Fire & Water): Can embrace the heating aspect of the flow. Encourage a steady, precise pace, avoiding aggression or competition. Focus on breath to manage internal heat and channel energy.
Kapha (Earth & Water): Excellent for generating warmth, stimulating circulation, and breaking up stagnation. Kapha types can explore a slightly more vigorous pace and a fuller range of motion to invigorate the system.
Common Mistakes & Tips for Students (for the series):
Rushing the Flow: The most common mistake. Encourage students to let their breath dictate the pace, not the other way around.
Holding Breath: Remind students to keep the breath flowing continuously.
Losing Alignment in Transitions: Emphasize maintaining core engagement and proper stacking (e.g., shoulders over wrists in Plank) throughout.
Forgetting the Low Lunge: Remind them of the specific leg that steps forward in each half of the round.
Not Modifying: Always encourage modifications (e.g., knees down in Plank, hands to blocks in forward folds/lunges) to make the practice accessible and safe.
Progression & Variations from Baby Cobra
Once students feel strong and comfortable in Baby Cobra, they can explore these deeper backbends. Emphasize that listening to their body and choosing the right variation for their spine that day is paramount.
1. Full Cobra Pose (Bhujangasana)
Purpose & Benefits: A deeper spinal extension that builds more significant back strength and opens the chest more expansively than Baby Cobra.
How to Progress:
From the Baby Cobra starting position (hands under shoulders, elbows in, legs active), inhale and begin to lift your chest higher, extending through your mid-spine.
You will use a bit more pressure from your hands, but still emphasize lifting with your back muscles. Your lower ribs may still be on the mat, or just barely lift off, but your hips and pubic bone remain firmly grounded.
Straighten your arms a bit more, but keep a soft micro-bend in your elbows.
Keep your shoulders rolled back and down, away from your ears. Gaze softly forward or slightly up, maintaining a long neck.
Key Differences from Baby Cobra: Higher lift, more active arm engagement for support, deeper spinal curve. Hips stay grounded.
Alignment Cues: Shoulders away from ears, elbows hug in, pubic bone roots, legs active (inner thighs roll up), lift from the heart.
Common Mistakes: Pushing solely with arms, locking elbows, lifting hips off the mat, crunching lower back.
Ayurvedic Consideration: More heating than Baby Cobra. Pitta types should avoid pushing too deep. Vata should prioritize length. Kapha can benefit from the more invigorating lift.
2. Upward-Facing Dog (Urdhva Mukha Svanasana)
Sanskrit Name: Urdhva Mukha Svanasana (oord-vah MOO-kah shvah-NAH-sah-nah)
Purpose & Benefits: A powerful full-body backbend that strengthens arms, shoulders, and back, actively opens the hip flexors and chest, and is highly invigorating.
How to Progress (from Ashtanga Namaskar / Baby Cobra transition):
From Ashtanga Namaskar (Knees, Chest, Chin), or from lying on your belly with hands under shoulders, inhale.
Press firmly into your hands (shoulders directly over wrists) and the tops of your feet.
Engage your leg muscles to lift your thighs and hips completely off the mat, so only your hands and the tops of your feet are touching the floor.
Straighten your arms fully (without locking elbows), drawing your chest forward and up through your arms.
Actively roll your shoulders back and down, creating a wide collarbone space. Gaze straight forward or slightly up.
Keep your inner thighs gently rotating upwards.
Key Differences from Cobra: Hips are lifted completely off the mat, legs are active and lifted, arms are straight. This is a much more intense backbend and strengthening pose.
Alignment Cues: Shoulders over wrists, arms straight but not locked, thighs lifted, chest open and forward, gaze soft. Avoid collapsing through the shoulders.
Common Mistakes: Sagging hips, locking elbows, shrugging shoulders to ears, collapsing into lower back, lazy legs (thighs on mat).
Ayurvedic Consideration: Highly invigorating and heating. Vata types should ensure stable shoulders and not push too aggressively. Pitta should focus on the opening and fluidity. Kapha can benefit from the strong lift and warmth.