{"id":9065,"date":"2020-11-26T14:39:28","date_gmt":"2020-11-26T11:39:28","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1128"},"modified":"2025-06-01T00:43:20","modified_gmt":"2025-05-31T21:43:20","slug":"sura-namaskara-complexe-salutation-au-soleil","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/fr\/sura-namaskara-complexe-salutation-au-soleil\/","title":{"rendered":"\u00abSalutation au soleil\u00bb : \u00e9chauffement ou entra\u00eenement complet ?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">En yoga, le complexe le plus connu est S\u016brya Namask\u0101r, ou \u00ab Salutation au soleil \u00bb. Peut-\u00eatre que c&#8217;est justement ce nom qui a influenc\u00e9 la perception de ce complexe &#8211; beaucoup pensent que c&#8217;est un \u00e9chauffement matinal. En r\u00e9alit\u00e9, ce n&#8217;est pas tout \u00e0 fait le cas, et S\u016brya Namask\u0101r est une v\u00e9ritable pratique compl\u00e8te, qui peut \u00eatre consid\u00e9r\u00e9e comme un entra\u00eenement.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Au fait, pourquoi l&#8217;appelle-t-on \u00ab Salutation au soleil \u00bb ? Ce sont plusieurs asanas ax\u00e9s sur l&#8217;\u00e9tirement et les inclinaisons, ce qui donne l&#8217;impression que le yogi s&#8217;incline devant le soleil, le saluant ainsi que le nouveau jour. Mais personne n&#8217;interdit de faire ce complexe aussi bien le matin que le soir, toutefois, il ne faut pas consid\u00e9rer S\u016brya Namask\u0101r comme une alternative \u00e0 l&#8217;\u00e9chauffement &#8211; il est imp\u00e9ratif de s&#8217;\u00e9chauffer avant le complexe.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"723\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-1024x723.jpg\" alt=\"S\u016brya Namask\u0101ra : complexe Salutation au soleil\" class=\"wp-image-6528\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-1024x723.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-300x212.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-768x543.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-100x71.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-637x450.jpg 637w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268.jpg 1380w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">Routine matinale d&#8217;exercices \u00ab Salutation au soleil \u00bb<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Un cycle complet de S\u016brya Namask\u0101r se compose de deux s\u00e9ries de douze exercices. Le premier cycle comprend les postures suivantes.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tadasana, posture de la Montagne : tenez-vous droit, les pieds \u00e9cart\u00e9s \u00e0 la largeur des \u00e9paules.<\/li>\n\n\n\n<li>Pranamasana, posture de la Pri\u00e8re : joignez les mains en \u00ab namast\u00e9 \u00bb.<\/li>\n\n\n\n<li>Hasta Uttanasana, posture des Bras \u00c9tendus : \u00e9tirez les bras joints vers le haut et faites une extension arri\u00e8re. Si vous ressentez une forte douleur au bas du dos, vous devez r\u00e9duire l&#8217;extension &#8211; ne faites pas les asanas en for\u00e7ant.<\/li>\n\n\n\n<li>Padahastasana, posture de la Cigogne : penchez-vous de mani\u00e8re \u00e0 ce que votre t\u00eate tende vers les jambes, les mains vers les pieds, tout en gardant les jambes droites.<\/li>\n\n\n\n<li>Ashva Sanchalanasana, posture du Cavalier : reculez la jambe droite, posez le genou au sol, pliez l\u00e9g\u00e8rement la jambe gauche au niveau du genou, en tenant le tibia perpendiculaire au sol, et les mains sur le sol.<\/li>\n\n\n\n<li>Depuis la posture du Cavalier, faites un pas en arri\u00e8re avec le pied gauche pour \u00e9tendre les deux jambes et que le corps prenne la pose de la Planche. Dans la seconde moiti\u00e9 de la grossesse, cette posture peut \u00eatre difficile &#8211; ne tendez pas les jambes, gardez les genoux au sol, r\u00e9partissant le poids entre les mains et les jambes.<\/li>\n\n\n\n<li>Bhujangasana, posture du Cobra: placez les genoux au sol, dirigez les hanches vers l&#8217;avant et cambrez la partie thoracique.<\/li>\n\n\n\n<li>Depuis la posture du Cobra, soulevez le bassin vers le haut, redressez les genoux et prenez la posture de l&#8217;Adho Mukha Svanasana &#8211; Chien t\u00eate en bas.<\/li>\n\n\n\n<li>Commencez le deuxi\u00e8me cycle &#8211; il r\u00e9p\u00e8te presque enti\u00e8rement le premier, seul les jambes sont chang\u00e9es. \u00c0 nouveau Ashwa Sanchalanasana : maintenant la jambe droite doit \u00eatre \u00e0 l&#8217;avant.<\/li>\n\n\n\n<li>Padahastasana.<\/li>\n\n\n\n<li>Hasta Uttanasana.<\/li>\n\n\n\n<li>Pranamasana.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Pendant la pratique, les jambes doivent \u00eatre l\u00e9g\u00e8rement tendues, le dos droit, vous devez ressentir vos muscles et votre corps.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"996\" height=\"996\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583.jpg\" alt=\"S\u016brya Namask\u0101ra : complexe Salutation au soleil\" class=\"wp-image-6529\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583.jpg 996w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-300x300.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-150x150.jpg 150w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-768x768.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-100x100.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-450x450.jpg 450w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-120x120.jpg 120w\" sizes=\"auto, (max-width: 996px) 100vw, 996px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--1\">Consignes de s\u00e9curit\u00e9<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Lorsque vous effectuez la s\u00e9quence \u00ab Salutation au soleil \u00bb, n&#8217;oubliez pas de respecter les consignes de s\u00e9curit\u00e9. Cela signifie non seulement faire un \u00e9chauffement, mais aussi \u00eatre conscient de cette pratique et de vos sensations pendant celle-ci. Apprenez \u00e0 bien respirer &#8211; cela doit \u00eatre ma\u00eetris\u00e9 avant de commencer la pratique du yoga. La r\u00e8gle principale : \u00e0 l&#8217;expiration, les muscles doivent se contracter, \u00e0 l&#8217;inspiration &#8211; se d\u00e9tendre. Et encore une chose essentielle &#8211; ne vous pressez pas. Si vous avez r\u00e9serv\u00e9 un certain temps pour la pratique du yoga, il ne faut pas essayer de faire autre chose que les asanas durant ce temps. Faites tout calmement, respectez la bonne technique &#8211; les vid\u00e9os d&#8217;exercices enregistr\u00e9es par des instructeurs professionnels vous aideront \u00e0 cet \u00e9gard.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le complexe de hatha yoga \u00ab Salutation au soleil \u00bb doit \u00eatre pratiqu\u00e9 \u00e0 un rythme calme, en respectant la s\u00e9quence des asanas. Une fois que vous avez ma\u00eetris\u00e9 la technique et m\u00e9moris\u00e9 toutes les asanas et l&#8217;ensemble de la s\u00e9quence des exercices, commencez \u00e0 surveiller votre respiration, puis vos pens\u00e9es. Si la \u00ab Salutation au soleil \u00bb est pratiqu\u00e9e le matin, vous pouvez mentalement prononcer des mots qui vous chargeront de positivit\u00e9 pour la journ\u00e9e \u00e0 venir.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183-1024x682.jpg\" alt=\"S\u016brya Namask\u0101ra : complexe Salutation au soleil\" class=\"wp-image-6530\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--2\">Le complexe Surya Namaskar est-il efficace\u00a0?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nous ne disons pas \u00abcomplexe\u00bb pour rien : la Salutation au Soleil agit sur diff\u00e9rentes parties du corps, travaille les articulations et diff\u00e9rents groupes musculaires. Gr\u00e2ce \u00e0 cela, les muscles deviennent plus flexibles, les articulations plus mobiles, et de plus, pendant la pratique, le flux sanguin se normalise et les organes internes sont stimul\u00e9s, ce qui rend l&#8217;ex\u00e9cution des asanas plus complexes plus facile. Mais ce n&#8217;est pas tout : les personnes qui pratiquent r\u00e9guli\u00e8rement la \u00ab Salutation au Soleil \u00bb constatent une r\u00e9duction du niveau de stress et d&#8217;anxi\u00e9t\u00e9, ainsi que le d\u00e9veloppement d&#8217;un \u00e9quilibre int\u00e9rieur et d&#8217;une s\u00e9r\u00e9nit\u00e9.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>En yoga, le complexe le plus connu est S\u016brya Namask\u0101r, ou \u00ab Salutation au soleil \u00bb. Peut-\u00eatre que c&#8217;est justement ce nom qui a influenc\u00e9&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6531,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[631,634],"tags":[],"class_list":["post-9065","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sante-des-femmes-fr","category-yoga-fr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sourya Namaskar - s\u00e9quence matinale Salutation au Soleil<\/title>\n<meta name=\"description\" content=\"Sourya Namaskar est l&#039;une des s\u00e9quences matinales d&#039;asanas les plus pratiques. 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