Surya Namaskara (Sun Salutation) is the basis of numerous yoga practices. It establishes the link of movement and breath, and creates coherence between body, mind and spirit. Surya namaskara energizes the whole body, balances and stimulates all the body systems and glands. Classical sun salutation comprises of flow of postures through gentle backbends, lungs Utthita Chaturanga Dandasana. Regular practice of Surya Namaskar has immense mind-body benefits. There are several types of Surya Namaskara that have progressed over the years and these have some similarities.
Hatha vs Ashtanga Surya Namaskara: Benefits, Breathing & Traditional Alignment
Hatha yoga Surya Namaskara is quite popular and relatively easy in all other traditional technique of Surya Namaskar. It is made up of twelve different spinal positions giving various vertebral movements to the spinal column. Hatha yoga is a general type that includes most yoga styles. It is a conventional system that includes the practice of asana (yoga postures) and pranayama (breathing exercises), which can aid to bring peace to the mind and body, and enable practitioners for deeper spiritual practices such as meditation. In present situation, the phrase hatha is used in wide spectrum. Traditional Hatha yoga recommends the practice of Surya Namaskar either before the dawn or as close to sunrise as possible while facing east.
Ashtanga Yoga, also called as Ashtanga Vinyasa Yoga is stemmed from the eight limbs of yoga which is quoted in the Patanjali’s Yoga Sutras. Power Yoga and Vinyasa yoga are derivatives of Ashtanga Vinyasa Yoga. There are two variations of Surya Namaskar in Ashtanga yoga namely Surya Namaskar A and Surya Namaskar B. A series is easier that B and when taken together, five rounds of each can be considered as full yoga practice.
Understanding Vinyasa Flow in Ashtanga Yoga
Vinyasa denotes to synchronization of breath and movement, which turns static postures into self-motivated movement. The duration of one inhale or exhale decides the amount of time needed in changing between asanas. The postures or asanas in Ashtanga Yoga are held for a number of breaths. Different to Hatha yoga where the focus is to gain the perfect body alignment, in Ashtanga Yoga, the main focus is on the breath and the changes between the asanas. Ujjay the breathing style is used in Ashtanga Yoga, which is a relaxed style of breathing done using the diaphragm. This breathing is a sound which echoes in the throat. This particular style of breathing is maintained during the entire Ashtanga yoga in harmony with the movements.
Ashtanga and Hatha yoga surya namaskar both are excellent for human body and mind. Hatha focusses mainly on the Asana (positions) which are the third of eight limbs of Ashtanga Yoga. Ashtanga tends to be a significantly quicker paced as compared to Hatha. This is because the emphasis is not focussed on the individual Asana. Breathing control (Pranayama) is practiced in both surya namaskar. An Ashtanga practice is disciplined and in every practice, it begins with a series of sun salutations and a standing sequence that includes the poses triangle, Revolved Triangle, Side Angle, Revolved Side Angle, Wide Forward Folds, Balancing Postures, Chair, Warrior I and Warrior II.
The more vigorous Surya namaskars are associated with Ashtanga but variations can be practiced in any style of Hatha by changing the speed or adding alternative postures to the basic form or set.
Read More: ASHTANGA YOGASANA: PRIMARY SERIES
How Hatha and Ashtanga Surya Namaskara Bring Mind-Body Alignment
In essence, it is well settled in traditional literature that Yogis are known since centuries for regulating breath to calm mind and body. Surya namaskar is effective yoga practice to maintain peace and become healthy. Hatha and Asthtanga surya Namskar are aligned in a way that both control breathing. In Ashtanga surya namaskara, by synchronizing breath with movement, the practitioners bring body and mind into alignment, creating a context in which it is easier to move beyond physical and psychological barrier. Hatha surya namaskara is an effectual way to relaxed stretching, simple breathing exercises, and meditation.
