Alignment, Breath & Drishti Cues for Classical Sun Salutation
Classical Sun Salutation (Surya Namaskar (classical)) belongs to the Surya Namaskar posture family and engages the Full Body, Back, Hamstrings at an intensity of approximately 4.0 METs. The twelve-position hatha salutation using knees-chest-chin and cobra rather than chaturanga and upward dog. Gentler on the shoulders.
- Breath Rhythm: Maintain One breath per movement throughout the 240-second hold so nervous system tone remains steady.
- Visual Focal Point (Drishti): Direct the gaze toward Varies to quiet peripheral distraction and stabilize balance.
- Primary Anatomical Focus: Concentrates mechanical load and mobility across Full Body, Back, Hamstrings.
- Minimum Recommended Age: 5 years (60 months).
Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)
In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:
- Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
- Pitta Effect: Neutral (0) — keep the jaw, temples, and abdomen soft when holding for 240 seconds.
- Kapha Effect: Strongly Pacifies (-2) — link into dynamic flows or longer holds when seeking metabolic stimulation.
Contraindications & Safety Precautions
- Low back injury
- High blood pressure
