Omkar Yoga Shala

Hatha Yoga Surya Namaskar — a steady practice of breath, movement, and awareness.

Move slowly enough to feel every transition, keeping the body organised and the breath smooth. The purpose is not to rush through the sequence, but to develop greater awareness with every round.

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Small mistakes repeated in every round of Classical Hatha Yoga Surya Namaskar can gradually affect the quality of your practice.

Pay attention to your alignment, move with awareness, and let the breath guide each transition rather than rushing through the sequence.

Refining the basics is what makes every Sun Salutation more effective.

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The transition from Malasana to Crow Pose begins with balance, not strength.

Keep the weight moving forward into the hands, engage the core, and let the feet become light naturally.
A controlled shift makes the lift much smoother.

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In Uttanasana, avoid locking the knees or pushing them backward.

Keep the knees gently engaged or slightly micro-bent to support the joints and allow the pelvis to move more freely.
A stable foundation helps the spine stay long throughout the forward fold.

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Adhomukha to Ashwasanchalanasana.

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In Prasarita Padottanasana, the goal isn’t to get the head to the floor by making the stance wider.

If the feet are too far apart, the outer edges of the feet often lift, making the foundation unstable.
Instead, choose a distance where both feet stay firmly grounded and the legs remain active.

Once the base is stable, allow the spine to lengthen and gradually move deeper into the forward fold.

A grounded foundation always comes before greater depth.

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In Adho Mukha Svanasana, don’t rush to straighten the knees.

If the hamstrings are tight, forcing the legs straight will often make the spine round.
Instead, bend the knees and focus on lifting the hips while lengthening the spine from the hands to the tailbone.

Once the back feels long and spacious, you can gradually begin to straighten the legs without losing the alignment.

A long spine is always more important than straight knees.

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📘 Online Yoga Teacher Training (200H)
→ Starting 15 August 2026

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Jumping from Uttanasana to Chaturanga Dandasana begins with a controlled weight shift, not with the jump itself.

First, transfer your weight from the feet into the palms.
Look slightly forward, lean the shoulders ahead of the wrists, and then lightly jump back into a High Plank with the elbows already slightly bent. From there, lower with control into Chaturanga Dandasana.

Breaking the transition into these steps makes it smoother, lighter, and much more controlled.

The jump is not about speed—it’s about timing and balance.

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📘 Online Yoga Teacher Training (200H)
→ Starting 15 August 2026

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The transition from Urdhva Hastasana to Uttanasana sets the quality of the entire forward fold.

Instead of reaching for the floor, keep your attention on maintaining the length of the spine.
Hinge from the hips, keep the chest broad, and allow the torso to move forward before moving down.

A straight spine creates a healthier and more effective Uttanasana than simply trying to fold deeper.

Depth comes with time. Alignment comes first.

⭐ Learn more with Omkar Yoga Shala

📘 Online Yoga Teacher Training (200H)
→ Starting 15 August 2026

🏞️ In-Person Yoga Teacher Training – Rishikesh