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- 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.
- Method
- Tips
Start with the mountain pose. This pose is also known as the Tadasana Namaskar. Stand up straight and tall with your feet planted firmly on the floor, hip-distance apart. Balance your weight evenly on both feet. Let your hands hang at your sides with the palms facing forward and the fingers open, in a receiving position.[1] X Research source Alternatively, you can bring your hands together in ...Raise your arms in an upward salute (Urdhva Hastasana). Inhale deeply and look upward. Slowly raise your arms above your head with the palms together and your fingers pointing straight upward. Push your hips forward a little so that you enter a slight backbend.[4] X Research source Keep your shoulders back and down while you are in this pose.Move into a standing forward bend (Uttanasana). Exhale and bend forward at the hips, keeping your back and legs straight. If you can, bring your chest against your thighs and aim the crown of your head at the floor. Place your hands flat on the floor, or rest them on a block if you cannot reach the floor.[5] X Research source Try to line your fingertips up with your toes, with your hands ...Enter a half-standing forward bend (Ardha Uttanasana). Inhale and slowly slide your hands up along your shins. Raise your head so that you are looking slightly forward and unbend slightly at the hips so that your chest is no longer resting against your thighs. Keep your back flat and straight. Create a triangle between your feet, head, and hips.[6] X Research source Alternatively, you can ...Use fluid, connected movements to move between positions. Thanks Helpful 2 Not Helpful 0- 454.3K
Aug 16, 2024 · 1. Pranamasana (Prayer Pose) The sequence begins with Pranamasana, where the practitioner stands tall with feet together, palms joined in a prayer position at the chest. How to Perform: Stand at the top of your mat with your feet together. Join your hands in front of your chest in a prayer gesture. Focus on your breathing and relax. Benefits:
Learn Step by Step Surya Namaskar which is a set of 12 powerful Yoga Asanas in less than 3 minutes. Surya Namaskar provides a good cardiovascular workout.
- 3 min
- 28.5M
- Mind Body Soul
Apr 4, 2020 · Here is the list of 12 Surya Namaskar steps with pictures and clear instructions for its techniques and processes. Along with it are the benefits and the mantras for each step that one can chant along to reap the highest benefits of each yoga pose of Surya Namaskar. 1. Pranamasana – Prayer Pose
Jan 2, 2020 · Surya Namaskar is performed by practicing 12 poses of Surya Namaskar while facing the sunrise. Sun Salutation Mantras may accompany the Surya Namaskar. The Chants chime in the body, mind, and breath ultimately leading to spiritual harmony along with the physical power.
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Learn the 12 poses of Surya Namaskar (Sun Salutation) for a leaner and healthier you. Step-by-step guide to this powerful yoga sequence. Read more.
