Avoid Injury in Surya Namaskar

Surya Namaskara (Sun Salutations) are a wonderful way to heat up stiff muscles, increase circulation, build strength, open up the body, and generate energy preparing you for a deeper asana practice. Its no wonder they’re normally found towards the beginning of a Yoga sequence.

You can also think of the Suryas as a physical mantra. And while there is potency in repetition there is also the potential for repetitive stress injuries and the hamstrings, shoulders, wrists, neck, and low back are all at risk if one doesn’t do them with care.

The Suryas are essentially a series of forward and back bends all moving in the sagital plane, meaning that the body comes into flexion and extension but it never moves from side to side (coronal plane) and never twists (transverse plane). This makes the Suryas very imbalanced where our bodies are concerned. This is why it is very important to not introduce other potentials for injury.

To safely perform Sun Salutations, we need abdominal and upper back strength, as well as shoulder and hamstring flexibility. Upper body and arm strength as well when performing the “jump back to Chaturanga”. It is extremely important that you land with bent arms in Chaturanga rather than jumping back to Plank and straight arms. The reason for this is that bent elbows will absorb the weight whereas straight arms will jolt the shoulders damaging them over time.

The following are a list of modifications to various postures that make up the Surya Namaskar. There is no shame in taking a modification while striving for the full pose over time. And there is no shame taking a modification if our body is exhausted and not performing to the level it was yesterday.

Modifications

Uttanasana (Forward Fold Pose) & Ardha Uttanasana (Half Forward Fold Pose)

• If you have tight hamstrings, first try taking the feet hip-width apart, if you still cannot touch the floor with a straight back, place the hands lightly on the shins so the arms aren’t hanging in space or slightly bend the knees.

Adho Mukha Svanasana (Downward Facing Dog Pose)

• If you have tight hamstrings, try taking the legs wider apart. If that doesn’t work, you can slightly bend the knees though the wider stance should be tried first.
• If you have tight shoulders you can turn your hands out slightly

Chaturanga Dandasana (Four Limb Staff Pose)

• If your lacking the strength to perform Chaturanga with a neutral spine and broad shoulders, come into plank and lower slowly all the way to the floor passing through Chaturanga. Another option is to come to the knees before lowering to and holding Chaturanga.

Urdhva Mukha Svanasana (Upward Facing Dog Pose)

• If Upward Dog is too extreme, do Bhujangasana (Cobra Pose) instead. Other options are taking the legs wider than hip-width, or curly the toes under.
• If you have tight shoulders, you can turn hands out slightly just like in Adho Mukha Svanasana

Virabhadrasana I (Warrior I Pose)

• Low Crescent Lunge with the knee on the floor or a High Crescent Lunge with the back heel lifted and back leg Straight.

Remember to practice Ahimsa (non-violence) when doing Yoga. We want to feel the pain of exertion not the pain of doing our body harm. So take modifications when needed. If you’re having a tough day or the practice becomes harder, acknowledge that and act accordingly.

Avoiding injury so we can continue to practice is paramount!

Namaste.