The first 3 sessions  of this Short Course break down the twelve steps of Surya namaskar, and then put them together again.
Surya Namaskar can be an energising and strengthening practice, It is especially suited to morning and cold weather, and not so well suited to a hot climate or as an evening practice.

Although absolute beginners may work with this Course, it does go into some of the finer points and nuances of each of the steps of Surya Namaskar, which might not make complete sense to Beginners. People with shoulder, wrist and back weakness are advised caution, although some adaptations are possible to work around these weaknesses without aggravating them.  Surya namaskar is not recommended for women during menstruation and pregnancy, and for anyone with recent abdominal surgery or other conditions like diarrhoea and dysentery, those with heart ailments, and anyone with any debilitating condition.

You will find 3 Short Courses for Surya Namaskar in our recorded classes library.  These are for the 3 levels – Experienced Beginners, Intermediate and Gentle Levels.  This is how they are organised.  You are encouraged to explore these other Courses as well to get a wider and more interesting perspective on Surya Namaskar:
For the Experienced Beginner Level: the 12 steps are broken down across the 3 sessions, and in each session, time is spent in preparing for the positions.  Simpler adaptations are shown, but they are without the use of any props.
For the Intermediate Level: After the first session which is common between the Experienced Beginner and the Intermediate levels, the other 2 sessions of the Intermediate level explore how Surya Namaskar can be integrated into our asana practice beyond just repetitions of  a certain number of cycles.  The second session integrates Surya Namaskar in a short practice session preceded and followed by inversions, while the third session integrates a variety of asanas within the Surya Namaskar itself.
For the Gentle Level:  Adaptations are shown using supports and props

All sessions in this Short Course start with preparatory actions, in most cases, adaptations are shown for the positions which people usually find difficult to do.

This Short Course includes 2 FREE Resources – a 15 min dialogue discussing various aspects of Surya Namaskar to be kept in mind, and a recording of 108 Surya Namaskars done by the Practice Room student community on the occasion of Guru Purnima, 2020.

The 5 parts of the Experienced Beginner Course are:

Part 1: Surya Namaskar Part 1: Stepping Between Uttanasana and Adhomukhasvanasana

Part 2: Surya Namaskar Part 2: Weight Bearing on Hands

Part 3: Surya Namaskar Part 3: The Back Arches and Alternatives

Part 4: A 15 min dialogue discussing various aspects of Surya Namaskar to be kept in mind– FREE Resource

Part 5: A recording of 108 Surya Namaskars done by the Practice Room student community on the occasion of Guru Purnima, 2020.- FREE Resource