I'm on my mat, now what?

Part 3: Surya Namaskar A (Sun A)

Sun A marks the first chapter of our practice which incorporates a repetitive vinyasa (breath-to-movement) sequence. In Sun A, we begin to work and lengthen major muscle groups that will support an increasing complexity of movement in Sun B and later sections of a 60-minute practice. As the first of the "working" vinyasa components of our yoga practice, Sun A is unique in that movement is often restricted to fewer planes of motion.

In a traditional Sun A, postures focus on the sagittal plane of motion. What in the world does that mean? Well, our bodies have three planes of motion. These planes of motion describe the different directions of movement capable in the human body. The three planes of motion are:

Sagittal: The sagittal plane divides the body into right and left halves. It describes forward and backward movement. An example would be forward fold or a baby backbend. These poses move the body forward and backward, and they impact the right and left half of the body in the same way for a single repetition.

Frontal: The frontal plan divides the body into front and back halves. It describes side to side movement. An example posture would be half moon pose. This side bend moves the body from side to side, but does not include any forward/backward bending or twisting. This posture works the sides of the body differently and must be done on each side (right/left) to complete a full set and feel balanced in the stretch.

Tranverse: This plane of motion divides the body into top and bottom halves, like a belt around your waist. It describes the twisting movement of the body. An open arm twist from mountain pose is a good example of transverse movement. These movements impact the top and lower halves of the body differently.

Restricting movements to one or two planes allows the body to slowly be introduced to activity, and offers the yogi a solid warm-up period before more complex movement. However, yoga is for the yogi, and a Sun A can incorporate whatever postures serve the practitioner best and support movement for postures planned later in class. For example, if you are planning on practicing twists and binds in later portions of the class, it might be beneficial to include an open-arm twist into your Sun A to begin introducing the same muscle movements in a more simplistic form. Personally, a lot of my go-to Sun A sequences involve at least two planes of motion.

To this end, the goals of Sun A are:

1. Warm: Increase heat in the body through ujjayi breath, increased heart rate, and vinyasa movement

2. Loosen: Flex major muscle groups in preparation for later postures

3. Foreshadow: Engage key muscles in simple postures to prepare for the same muscles to be used in more complex postures later in your practice.

In my practice, Sun A lasts about 5-7 minutes and incorporates a short sequence of postures repeated three times. The first round is a slow flow which allows several breaths to each movement. This Sun A "Slow" gently stretches the muscles and fascia (large sheaths of connective tissue that hold muscles and organs in place) that are still warming up to activity. It also allows the yogi time to settle into a pose. As you settle in, you memorize the sensation of proper form and can more rapidly replicate that shape in rounds two and three. After Sun A "Slow" comes Sun A "Flow." Here, the sequence is repeated twice as a true vinyasa, one breath to one movement.

Below is a sample Sun A sequence to get your body moving. Flow on, Yogis!

Sun A Sequence:

Meet in Equal Standing Pose.

Inhale: Mountain Pose

• Ground down through the entire sole of both feet. Lift your arms overhead. Rotate your pinky fingers in. Draw your shoulder blades back and down. Tuck your core slightly and stack shoulders, hips, and knees. Gaze forward.

Exhale: Baby Backbend.

• Cactus your arms. Gaze upward and lean back from your upper chest. Shift your hips slightly forward for balance. Draw your shoulder blades behind you.

Inhale: Mountain Pose.

Exhale: Forward Fold.

• Hinge at the hips and with a straight spine bring your hands to meet the mat. Relax your head down.

Inhale: Halfway Lift.

• Straighten your spine. Bring your hands to the mat, your shins, or thighs for support. Shift your weight forward to stack your hips over your knees. Gaze down to maintain a neutral spine.

Exhale: Squat and Curl

• Rise to tippy toes. Sink your hips down to meet your heels. Curl into a tiny ball. Option to wrap arms around knees for a balance challenge. Draw belly button to spine for stability, and push into all ten toes.

Inhale: Plant your hands in front of you.

Exhale: High to low plank.

• step, jump, or float back and flow through your vinyasa: from high plank lower to a 90-degree bend in your elbows, arms tucked at your sides.

Inhale: Upward Facing Dog

• From low plank, flip your feet and push into your hands to extend your arms long. Shine your chest forward, draw your shoulder blades back and down. Press through the tops of your feet to hover your knees off the mat.

Exhale: Downward Facing Dog.

• Repeat this flow 3 times. Once slowly, and twice as one breath to one movement. From downward facing dog, return to mountain pose by stepping forward into a forward fold and rolling up to standing.

- Namaste -

- Jen