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10 Widespread Errors in Surya Namaskar Follow And How To Keep away from Them

surya namaskar common mistake
Picture: Canva

Have you ever ever gone by means of a actuality test to your Surya Namaskar follow? Surya Namaskar for newbies is commonly mistaken as a mere bodily exercise that’s carried out as a preliminary follow for an extra yoga session.

Understanding Surya namaskar past its bodily postures is 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 many of the conventional texts declare that no yogic session is taken into account profitable till the Solar is worshipped. Nevertheless, frequent errors newbies usually are likely to make by avoiding a number of parts of this follow, i.e., both pose alignment, breath coordination, mantra chanting, or aware vinyasa.

Subsequently, this piece of data is framed for the newbies 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 distinct way of life thus completely different physique approaches for yoga. Nevertheless, each newbie tends to aim these frequent blunders whereas practising Surya Namaskar.

1. Improper warm-up

improper warm up sun salutation
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Surya Namaskar includes the whole physique which calls for power and adaptability. Rookies usually lack each and leaping proper into the poses of Surya namaskar results in worse penalties, viz, muscle cramp, damage, and so on.

Subsequently, earlier than commencing into surya namaskar follow, 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 specific 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 to be able to get most of its fruitful advantages. The sequence normally begins with one deep inhale and exhale in standing tadasana, then every pose of the collection is adopted within the inhale-exhale cycle. In the long run, the sequence ends at exhalation in standing tadasana place.

3. Ignoring the spinal carry within the half-lift poses

spinal lift half forward bend surya namaskar
Picture: Canva

There are particular transitional poses within the Surya Namaskar follow that newbies are likely to neglect or don’t acknowledge nicely. Particularly, skimming over the Ardha Uttanasana whereas lifting the torso from the Uttanasana is a typical mistake.

This not solely restricts the practitioner from lengthening the backbone and reaping all of the attainable advantages but in addition 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 carry the entrance of the chest and place your fingertips on the ground or the palms on the shins. Then, proceed the follow as such.

4. Dropping spinal integrity

The backbone ought to be fully engaged all through the whole Surya namaskar sequence and it’s inevitable to take care of spinal integrity. Nevertheless, in poses like plank newbies normally 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.

Subsequently, 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 hold the abdominals and higher physique engaged.

5. Unable to discriminate between the Cobra and Upward-Dealing with Canine Pose

cobra pose bikram yoga
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This error is sort of frequent amongst newbies in addition to superior practitioners. Folks 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 state of affairs. Within the case of cobra and upward canine, consultants 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 palms 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 protecting the legs and pelvis off the ground.

6. Extending the knees past the toes within the low-lunge

low lunge mistake surya namaskar
Picture: Canva

Whereas transitioning from Downward-facing canine pose to the low lunge, it’s difficult to deliver the foot ahead between the palms with out hyperextending the knees.

The goal muscle tissue of low-lunge are the hip-flexors which don’t get any profit if the knees are hyperextending. Alternatively, this may exert stress 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 palms.

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. Subsequently, don’t rush to extend the variety of cycles in your Surya Namaskar follow.

As a newbie in solar salutation follow, doing solely two rounds following the right method is sufficient to acquire the advantages. Rising the variety of rounds too usually tends to lose the proper strategy of practising the 12 Surya Namaskar poses.

Subsequently, attempt to carry out two rounds of Surya Namaskar on alternate day s and progressively improve to 2 rounds per day. Then, additional, improve your units protecting 12 rounds daily the last word purpose.

8. Leaving the cycle incomplete

surya namaskar practice guide
Full cycle of surya namaskar

Surya Namaskar is a cyclic follow that begins and ends within the Prayer pose. Nevertheless, newbies generally don’t perceive its significance and assume that the straightforward poses just like the Prayer pose or Raised arms pose might be skipped.

You will need to full the primary spherical of Surya Namaskar earlier than stepping in the direction of the second, in any other case an incomplete cycle is taken into account insignificant.

9. Going by means of the 12 units in a single go

12 units comprising of 9 rounds every is taken into account as the normal means of Surya Namaskar. Generally, newbies take this as a problem to undergo all 9 rounds in a circulation.

This isn’t the proper means of approaching Surya Namaskar. Don’t forget that it isn’t a contest. Like every other yoga follow, it’s all about exploring oneself and acknowledging one potential.

Keep away from the worry of dropping the momentum and take breaks each time wanted. Reaching the ground to loosen up within the little one pose or respiration deeply to achieve power within the down canine pose is really helpful.

10. Working towards intensive rounds with out mindfulness

For an efficient Surya Namaskar follow, full mind-body consciousness is a should. Nevertheless, newbies usually discover it difficult to maintain the thoughts targeted on the postures, breaths, and method.

To keep away from this error, greatest means is to chant to respective mantra for every pose and give attention to the breath whereas transitioning between the poses.

Tricks to make Surya Namaskar a straightforward strategy

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Some key factors that each newbie should know to follow Surya Namaskar with curiosity and enjoyable are:

  • Follow Surya Namaskar within the night hours to get began. That is so, as a result of, within the morning the stiff muscle tissue will not be able to undergo such an intense exercise. Nevertheless, within the night hours, muscle tissue and joints are extra versatile.
  • Attempt to follow it in an out of doors setting to attach with the setting. If it isn’t attainable, then, practising it indoors that too in a ventilated and spacious environment will do.
  • Bear 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 following pose.
  • Together with correct warm-up, the Surya Namaskar follow have to be adopted by a correct cooling down sequence. Some stress-free poses just like the little one’s pose, thunderbolt pose, and the corpse pose is a should to deliver the physique temperature again to regular.
  • Make Surya Namaskar a constant follow and keep away from skipping it to have it optimistic influence on min, physique, and soul.
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Surya Namaskar for newbies should not sound that daunting and complicated when practiced following this strategy 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 follow whereas making probably the most out of it.



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