elementor #134


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. Sun Salutation falls under Pranayama Yoga. Pranayama Yoga refers to the yoga techniques of controlling the breath.

Practicing Surya Namaskar steps is best done early morning on an empty stomach. Each round of Sun Salutation consists of two sets, and each set is composed of 12 yoga poses. You might find several versions on how to practice Sun Salutation. However, it is advisable to stick to one particular version and practice it regularly for the best results.

Surya Namaskar Steps to Follow :

Step 1. Pranamasana (Prayer pose)

1. Start in a Standing position with feet together, back straight, and looking forward.

2. Bring your hands together at center into a prayer position and bring your gaze forward or close your eyes.

3. Take this time to observe your breath and even out your inhales and exhales.

Benefits of Prayer Pose:

  • Calms the mind and body
  • Improves posture
  • Enhances focus and concentration

Step 2. Hastauttanasana (Raised arms pose)

1. On your next inhale, lift your arms up overhead, arch you back, and lift your gaze, coming into a slight backbend.

2. Only bend as much as is comfortable for you.

3. Hands can touch or palms an be facing each other.

Benefits of Raised Arms Pose:

  • Stretches the chest and abdomen
  • Creates space in the lungs
  • Improves digestion
  • Relieves anxiety and fatigue

Step 3. Hastapadasana (Standing forward bend)

1. On your exhale, bring your hands to prayer position again as you dive down through your midline.

2. Make sure as you dive to keep your chest lifted and you back straight.

3. Bring you hands or fingertips to the floor, shins, or ankles.

Benefits of Standing Forward Bend:

  • Stretches spine, hips, hamstrings, and calves
  • Reduces stress, anxiety, and fatigue
  • Relieves neck and back tension

Step 4. Ashwa Sanchalanasana (Equestrian pose)

1. On your inhale, lift your head up to look forward, ground your hands, and step your right foot back behind you.

2. Your front foot stays grounded and your left leg bends.

3. You can choose to drop your knee and untuck your toes like in the picture or you can keep the leg lifted with toes tucked for more of a challenge.

Benefits Of Equestrian Pose:

  • Stretches the quads, psoas, and hips
  • Strengthens your knees and abdomen
  • Improves mental power

Step 5. Dandasana (Stick pose)

1. Ground both hands, tuck your back toes and lift your back leg.

2. Send your left leg back to meet your right leg, coming into plank position.

3. Be mindful to keep proper alignment, with hands under shoulders, and tailbone in a neutral position with the rest of your body.

4. Hold your breath here before going to the next pose.

Benefits Of Stick Plank Pose (Stick Pose):

  • Strengthens, arms, shoulders, wrists, and core
  • Improves posture
  • Increases balance and focus

Step 6. Ashtanga Namaskara Or Chaturanga Dandasana(Knees-Chest-Chin)

1. Exhale as you drop your knees slowly to the floor, then hug you elbows in and drop your chest and chin to the floor, gazing forward.

2. Keep your arms tucked into your sides and you stomach, thighs, and shins lifted.

3. The only body parts that should be on the ground are your toes, hands, knees, chest, and chin

Benefits of Knees-Chest-Chin:

  • Opens the chest and improves spine mobility
  • Strengthens the core, legs, and chest
  • Develops upper body strength

Step 7. Bhujangasana (Cobra pose)

1. On your inhale, slide your entire body onto the ground, untucking your toes, and lift up through your chest, straightening your arms, coming into Cobra.

2. In full cobra your head, chest, and abdomen are lifted. If this is too much of a backbend for your comfort, come into Baby Cobra, where you arms are bent and the backbend is much milder.

3. Keep your shoulders dropped away from your ears and continue to lift through your chest.

4. Press your legs and the tops of your feet into the mat.

Benefits of (Cobra Pose):

  • Stretches shoulders, chest, and abdomen
  • Firms and tones the glutes
  • Relieves tension in the back and spine.

Step 8. Adho Mukha Svanasana (Downward facing dog pose)

1. On your exhale, tuck your toes, and send your hips up and back into Downward Facing Dog.

2. Send your chest towards you thighs and lengthen through your arms and shoulders, staying grounding in your hands with finger spread.

3. Engage your core and thighs. Press your heels towards the ground as much as you can.

Benefits of Downward Facing Dog:

  • Strengthens arms, core, legs, wrists, and shoulders
  • Stretches hamstrings, spine, and shoulders
  • Energizes the body and mind

Step 9. Ashwa Sanchalanasana (Equestrian pose)

1. On your inhale, come back into low lunge.

2. Bend the knee and ground through the foot.

3. Remember, to make this more challenging, you can lift the back leg and tuck the toes.

Step 10. Hastapadasana (Standing forward bend)

1. On your exhale, come back into standing forward bend by stepping your left foot up to meet your right, then straightening both legs as you fold.

2. Possibly try to fold a little bit deeper this time, as your body may be a bit more warmed up now.

Step 11. Hastauttanasana (Raised arms pose)

1. On your inhale, reverse dive upwards into upward salute by spreading the arms wide as you lift your body upwards into a backbend.

2. Bring your arms up overhead either to come together or with palms facing each other.

Step 12. Tadasana (Mountain Pose)

1. On your exhale, come back to center into prayer pose.

2. You have now completed a full round of Sun Salutation!

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