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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.
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- What Is Surya Namaskar?
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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 managementLearn the 12 yoga poses of Surya Namaskar or Sun Salutation, a powerful cardiovascular and mindfulness practice. See tips, video, benefits, and FAQs on this ancient tradition.
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What is Surya Namaskar?
Sep 26, 2023 · The Surya Namaskar (sun salutation) is a series of 12 yoga poses meant to give praise to the sun. Traditionally, you do these poses in the morning to greet the rising sun and celebrate the start of a new day.
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- The surya namaskar is a set of 12 exercises or poses (asanas) done together in the morning. It is known as the "Sun Salutation" because it is a way...
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Apr 4, 2020 · Learn how to do Surya Namaskar, a powerful yoga technique that combines 12 yoga postures, breathing techniques, and mantras. See pictures and instructions for each pose, and the benefits of doing Surya Namaskar.
