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How to do sun salutation & Surya Namaskar?
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What is Ashtanga Surya Namaskar?
- Pranamasana (Prayer pose) Begin in a standing position with feet together and arms alongside your body. Gently bend your elbows, bringing your palms together in a Namaste gesture in front of your chest.
- Hasta Utthanasana (Raised arms pose) Following a deep exhale in prayer pose, inhale as you separate your hands, lifting and extending your arms overhead.
- Padahastasana (Standing forward bend) Gentle exhale and begin folding forward from the hips, placing your palms on the floor on either side of your feet.
- Ashwa Sanchalanasana (Equestrian pose) Inhale deeply, stepping the right leg back. Extend it as far back as comfortable, placing the right knee on the floor with toes tucked in.
- What Is Surya Namaskar?
- Surya Namaskar Steps to Follow
- Surya Namaskar Video
- Benefits of Surya Namaskar
Surya Namaskar or Sun Salutation is a sequence of 12 powerful yoga poses. Besides being a great cardiovascular workout, Surya Namaskar is also known to have an immensely positive impact on the body and mind. Practicing Surya Namaskar steps is best done early morning on an empty stomach. Each round of Sun Salutation consists of two sets, and each se...
Step 1. Pranamasana
Stand at the edge of your mat, keep your feet together and balance your weight equally on both feet. Expand your chest and relax your shoulders. As you breathe in, lift both arms up from the sides, and as you exhale, bring your palms together in front of the chest in a prayer position.
Step 2. Hastauttanasana
Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers. Tip to deepen this yoga stretch: You may push the pelvis forward a little bit. Ensure you’re reaching up with the fingers rather than trying to bend backward.
Step 3. Hastapadasana
Breathing out, bend forward from the waist keeping the spine erect. As you exhale completely, bring the hands down to the floor beside the feet. Tip to deepen this yoga stretch: You may bend the knees, if necessary, to bring the palms down to the floor. Now make a gentle effort to straighten the knees. It’s a good idea to keep the hands fixed in this position and not move them henceforth until we finish the sequence.
Exercise 1: For the next 10 days, do 12 rounds of sun salutation, followed by other yoga poses, and then relax with a round of Yoga Nidra (a relaxing guided meditationby Gurudev Sri Sri Ravi Shankar). You will be amazed to find that this simple mantra will help you stay fit, happy, and peaceful throughout the day.
Helps maintain cardiovascular healthStimulates the nervous systemHelps in stretching, flexing, and toning the musclesAn excellent exercise for weight loss managementAug 5, 2023 · Learn the 12 yoga poses of Surya Namaskar, also known as Sun Salutation, with their Sanskrit names, steps, and advantages. Surya Namaskar is a traditional Hindu practice that honors the sun and improves physical and mental health.
- Start Surya Namaskar with Mountain Pose with Hands in Prayer. To begin, stand in Tadasana Namaskar (Mountain Pose with Hands in Prayer). Distribute your weight evenly over both feet.
- Mountain Pose, Arm Overhead. Next, inhale and stretch your arms out to the side and overhead into Tadasana Urdhva Hastasana. Reach your heart and arms to the heavens, sending your greeting to the sun.
- Standing Forward Bend. As you exhale, hollow out your belly and fold into Uttanasana (Standing Forward Bend), connecting down into the earth. Keep your legs firmly engaged.
- Half Standing Forward Bend. Inhale and lengthen your spine forward into Ardha Uttanasana (Half Standing Forward Bend). In this pose, the gaze is lifted, the spine is extended, and the fingertips can stay on the floor or rise to the shins.
- Pranamasana [Prayer Pose] Stand with feet apart. Ensure a gap of around 30 cm gap in between the feet. Put the palms in Anjali Mudra at chest level.
- Hasta Uttanasana [Raised Arms Pose] Inhale and raise your hands over your head. Keep the palms together. Then bend the head backward and look up at palms.
- Padahastasana [Hand to Foot Pose] Now bend forward and place the palms on the floor on either side of the feet. While bending forward, exhale. Keep the knees straight and try to touch them with the forehead.
- Ashwa Sanchalanasana [Equestrian Pose] Bending the left knee, stretch the right leg back to the maximum extent. While stretching inhale. The right knee should touch the floor.
These Surya Namaskar poses include alternate backward and forward bending asanas that flex and stretch the spinal column and limbs to their maximum capacity. Each of these poses plays a crucial role in massaging, toning, stretching, and stimulating the muscles and vital organs.
May 18, 2017 · Learn how to practice Surya Namaskar, a series of 12 yoga postures that warm up the spine, generate internal heat and prepare the body for longer holds. Each pose has a corresponding mantra that expresses reverence to the sun and the cosmic Self.
