Learn Sun Salutation - Yogathon
(1 May- 22 June 2024)
You are invited to celebrate summer solstice with International Yoga Day Challenge
As the summer solstice approaches, Sri Sri Yoga and Soham Yoga, renowned yoga and meditation providers, are thrilled to announce a grand celebration of International Yoga Day.
On June 22 2024, from 9:45am to 12:30pm, You are invited to join the Yogathon challenge, a unique event aimed at promoting wellness and unity within the community.
For a nominal donation of £5, participants can partake in a series of rejuvenating yoga sessions, guided by experienced and professional yoga teachers. The event, open to all ages and skill levels, will include yoga, meditation, and relaxation practices suitable for beginners and seasoned practitioners alike.
The Yogathon challenge will feature four variations of the revered Sun Salutations, catering to different needs and abilities. Participants can choose from the seated variation, the cat-cow variation designed specifically for those with back and shoulder pain, the traditional version, or the chair variation for those who require additional support.
The inclusive nature of the event extends to children, who are more than welcome to join in the festivities.
The celebration promises a delightful surprise for attendees—a yoga rave dance. The pulsating beats and lively movements will invigorate the atmosphere, creating a unique and memorable experience for all. After the event, participants will have the opportunity to savour delicious food, adding the perfect touch to an already vibrant day.
Use below link to register for the May Yoga Challenge includes learn Sun Salutation
How the Yoga Challenge Works
Our next official round of the Yoga Challenge starts May 1, 2024, but you can complete it on your own any time you’d like!
Each day, you’ll do a few rounds of Sun Salutation (traditional). You’ll hold each pose for 10 to 20 seconds at least twice. Whenever you need a break from your desk, a minute away from the kids or a stretch in a particularly tight muscle, you can center yourself while moving your body and finding a bit of inner peace.
What Is a Sun Salutation?
Sun Salutations, also called Surya Namaskars or “Sun Salutes” by yogi practitioners, are a 12-posture sequence of flowing movements that offer an entire body stretch, counterbalancing bending of the spine, and an opening of the heart, shoulders, and chest. In Sanskrit, Surya Namaskar means “sun” (Surya) and “to bow down” or “adore.” (Namaskar)
Traditionally, the series is practiced facing the east at sunrise or west at sunset and focuses on Pranayama (breathwork), asana (movement), mantra (chanting), and chakra (energy center) awareness. In the West, the series is commonly practiced as a warm-up at the beginning of a yoga class. The yoga teacher will then lead students through one of the many variations of this sequence.
How to Perform a Traditional Sun Salutation Sequence
Practice this series at least twice, with each foot leading the way once. Always breathe in and out through the nose, and focus on breath coordination when transitioning between poses. Here is a step-by-step guide to the most traditional Hatha yoga version of the Sun Salutation classically taught in India:
- 1. Start in mountain pose (Tadasana). Begin on your yoga mat in Tadasana, rooting all four corners of your feet to the ground, stand tall, roll your shoulders back, and maintain awareness of your breath.
- 2. Move into prayer pose (Pranamasana). Bring your hands together at your heart in Anjali mudra. The thumbs are pressed lightly against the sternum, and each hand is equally pressing against the other with fingers spread wide.
- 3. Enter raised arms pose (Hasta Uttanasana). Next, inhale and enter the raised arms pose (also known as upward salute pose) by lifting your arms overhead, with your palms facing each other.
- 4. Lower into standing forward bend (Uttanasana). On an exhalation, lower your arms down, fold your upper body over your legs (bending your legs if necessary), and feel the stretch in the hamstrings and lower back. Inhale into a halfway lift with a flat back and fingertips on the floor or the shins.
- 5. Come into equestrian pose (Ashwa Sanchalanasana). Exhale and bring the left foot back into a low lunge to broaden the chest and open up the hips.
- 6. Move into low plank pose (Chaturanga Dandasana). Inhale and come into a plank pose (also known as four-limbed staff pose) by bringing your right foot back to meet the left with both of your palms shoulder-width apart to support your weight.
- 7. Salute with eight parts (Ashtanga Namaskara). Exhale and bring the knees to the floor, slide forward, lift the hips slightly, and rest the chin and the chest on the floor.
- 8. Enter cobra pose (Bhujangasana). Inhale and press the feet, legs, and hips into the mat and lift the chest forward and chin off the mat, coming into a slight backbend. While in cobra pose, place little to no weight on your hands, and use the spine muscles to lift your chest.
- 9. Push into downward-facing dog pose (Adho Mukha Svanasana). Exhale and push yourself into downward-facing dog. Bring your hips up and back and allow your head to hang heavy between the hands.
- 10. Return to equestrian pose (Ashwa Sanchalanasana). Inhale and bring the left foot back into a low lunge.
- 11. Enter standing forward bend (Uttanasana). Exhale and step the right foot back to meet the left and fold. Inhale to half-way lift and exhale to fold.
- 12. Move into raised arms pose (Hasta Uttanasana). Inhale, then root your feet on the mat to rise, bringing the hands back over the head.
- 13. Return to prayer pose (Pranamasana). Exhale and bring the hands to the heart in prayer pose.
- 14. Come back into mountain pose (Tadasana). Return to mountain pose, then repeat the sequence with the opposite foot leading the way to complete one round. You may go through as many rounds as you wish to warm up the body.
“Always remember the practice is yours!” Tabilo says. “So give yourself permission to explore, use your props for support [more on those below!] and enjoy your body the way it is today.”
To further emphasize and encourage the use of variations when you need them, some of the illustrations in the challenge calendar below show modified versions of poses. But you can also skip them if you don’t need them! Always do what’s best for your body: If you have an injury, health condition, mobility concern or any other reason that prevents you from practicing a certain pose — or if it just doesn’t feel right for you today — choose one that works better for you insteadJan
How to Join the Yoga Challenge
1. Join Our Challenge Facebook Group
Our community members are here to support and motivate you through this challenge. Tell the group how the day’s pose went, post photos or videos of your practice or share your favorite meme or motivational quote.
2. Grab Your Yoga Mat (and Props)
You don’t need anything but your body for this challenge. But you may want a yoga mat, strap, blocks, towel or bolsters to help ease you into some poses. Don’t have any at home? Shop for nearby
3. Practice
Check your calendar and perform the pose listed each day. Remember to hold it for at least 5 to 10 seconds (or more!). Try to breathe in and out evenly through your nose as you sink into the pose.
May 1 – mountain pose (Tadasana), prayer pose (Pranamasana)
May 2 – raised arms pose (Hasta Uttanasana), standing forward bend (Uttanasana)
May 3 – low plank pose (Chaturanga Dandasana)
May 4 – low plank pose (Chaturanga Dandasana)
May 5 – eight parts (Ashtanga Namaskara)
May 6 – cobra pose (Bhujangasana)
May 7 – downward-facing dog pose (Adho Mukha Svanasana)
May 8- 14 – Chair Sun Salutation
May 15-21 – Seated Sun Salutation
May 22-28 – Lower Back Pain Variation
May 29-31 – Traditional Sun Salutation
Use the Yoga Challenge app to join us for the live Yoga sessions.
Use the Easy Yoga app to practise with speed, count and timing along with Daily Goal and progress.
4. Celebrate Your Success
You made it to the end of the 50-Day Yoga Challenge! Take some time to appreciate that accomplishment — and let us know how it went in our Challenge Facebook Group.
When you’re ready, keep your momentum going with a new challenge