Alignment, Breath & Drishti Cues for Sun Salutation A
Sun Salutation A (Surya Namaskar A) belongs to the Surya Namaskar posture family and engages the Full Body, Shoulders, Hamstrings, Quads at an intensity of approximately 4.5 METs. The nine-movement salutation cycle linking fold, plank, chaturanga, upward dog and downward dog. The engine of every vinyasa practice.
- Breath Rhythm: Maintain One breath per movement throughout the 180-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, Shoulders, Hamstrings, Quads.
- Minimum Recommended Age: 6 years (72 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: Mildly Increases (+1) — keep the jaw, temples, and abdomen soft when holding for 180 seconds.
- Kapha Effect: Strongly Pacifies (-2) — link into dynamic flows or longer holds when seeking metabolic stimulation.
Contraindications & Safety Precautions
- Wrist injury
- High blood pressure
