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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
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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 how to do Surya Namaskar or Sun Salutation, a sequence of 12 powerful yoga poses that benefit your health and mind. Follow the steps, watch the video, and chant the mantras to express gratitude to the sun.
Jun 1, 2024 · Surya Namaskar is a sequence of 12 steps of asanas performed as a warm up in a yoga session. It originated in India to salute the Sun, which is considered a deity and worshipped. One Surya Namaskar has 12 steps and one set of Surya Namaskar comprises 12 Surya Namaskars.
- 1. Join your palms and stand straight. Make the salutation: ॐ मित्राय नमः (om mitrāya namaḥ).
- 2. Raise your hands and stretch them back. Make the salutation: ॐ रवये नमः (om ravaye namaḥ.)
- 3. Bend down and try to hold your ankles with your hands. Make the salutation: ॐ सूर्याय नमः (om sūryāya namaḥ).
- 4. Place the right foot at the back, left foot under the torso and look straight. Make the salutation: ॐ भानवे नमः (om bhānava namaḥ).
- 5. Put both legs together at the back, keep your elbow straight and keep your spine straight. Make the salutation: ॐ खगाय नमः (om khagāya namaḥ).
- 6. Bend your elbows and push your body towards the floor, keeping it stiff like a push-up. Make the salutation: ॐ पूष्णे नमः (om pūṣṇe namaḥ).
- 7. Push your hips towards the floor, hands straight, chest up and stretch your shoulders up. Make the salutation: ॐ हिरण्यगर्भाय नमः (om hiraṇya ga...
- 8. Keep your hands in the same position, raise your hip and back to form a curve. Make the salutation: ॐ मरीचये नमः (om marīcaye namaḥ).
- 9. Retract to form position as in step 4 using the opposite legs. Make the salutation: ॐ आदित्याय नमः (om ādityāya namaḥ).
- 10. Retract to form position as in step 3. Make the salutation: ॐ सवित्रे नमः (om savitre namaḥ).
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 and guidelines for practicing Surya Namaskar.
- Pranamasana - Prayer Pose. Stand near the top of the mat with the feet hip-distance wide. Exhale and bring the palms to touch in front of the chest. Mantra: Om Mitraya Namaha - "Salutations to the Friend of all."
- Hasta Uttanasana - Raised Arms Pose. Inhale and reach the arms toward the sky, palms facing forward. Gently arch the back. Mantra: Om Ravaye Namaha - "Salutations to the Shining One."
- Padahastasana - Hand-to-Foot Pose. Exhale and bend forward, bringing the palms to the floor on either side of the feet. Bend the knees as needed. Mantra: Om Suryaya Namaha - "Salutations to the One who induces activity."
- Ashwa Sanchalanasana - Equestrian Pose. Inhale and step the right foot back and bring the knee to the floor. Make sure that the left knee doesn’t move beyond the left ankle.
Jun 7, 2016 · Mind Body Soul. 1.01M subscribers. Subscribed. 60K. 4.9M views 8 years ago #mindbodysoul #WithMe #stayhome. In this video of Yogalates with Rashmi Ramesh learn how to do the 12 steps of Surya...
- 8 min
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- Mind Body Soul
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. After you move through the poses, go back through the same poses in the opposite direction until you return to your beginning pose.
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