Step 11. Hastauttanasana (Raised arms pose)īreathing in, roll the spine up. Gently straighten the knees, and if you can, try and touch your nose to the knees. Step 10. Hastapadasana (Standing forward bend)īreathing out, bring the left foot forward. In this position, make a gentle effort to push the hips down towards the floor, to deepen the stretch. Place the right foot exactly between the two hands and the right calf perpendicular to the floor. Step 9. Ashwa Sanchalanasana (Equestrian pose)īreathing in, bring the right foot forward in between the two hands. If possible, try and keep the heels on the ground and make a gentle effort to lift the tailbone up, going deeper into the stretch. Step 8. Adho Mukha Svanasana (Downward facing dog pose)īreathing out, lift the hips and the tailbone up to bring the body into an inverted ‘V’ pose. Ensure you're stretching just as much as you can and not forcing your body. Look up at the ceiling.Īs you inhale, make a gentle effort to push the chest forward as you exhale, make a gentle effort to push the navel down. You may keep your elbows bent in this pose with the shoulders away from the ears. Slide forward and raise the chest up into the Cobra pose. The two hands, two feet, two knees, chest and chin (eight parts of the body) should touch the floor. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Gently bring your knees down to the floor and exhale. Step 6. Ashtanga Namaskara (Salute with eight parts or points) Keep your arms perpendicular to the floor. Step 5. Dandasana (Stick pose)Īs you breathe in, take the left leg back and bring the whole body in a straight line. Bring the right knee to the floor and look up.Įnsure that the left foot is exactly in between the palms. Step 4. Ashwa Sanchalanasana (Equestrian pose)īreathing in, push your right leg back, as far back as possible. It's a good idea to keep the hands fixed in this position and not move them henceforth until we finish the sequence. Now make a gentle effort to straighten the knees. You may bend the knees, if necessary, to bring the palms down to the floor. As you exhale completely, bring the hands down to the floor beside the feet. Step 3. Hastapadasana (Standing forward bend)īreathing out, bend forward from the waist keeping the spine erect. Ensure you're reaching up with the fingers rather than trying to bend backward. You may push the pelvis forward a little bit. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers. Step 2. Hastauttanasana (Raised arms pose)īreathing in, lift the arms up and back, keeping the biceps close to the ears. 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. Expand your chest and relax your shoulders. Stand at the edge of your mat, keep your feet together and balance your weight equally on both feet. However, it is advisable to stick to one particular version and practice it regularly for the best results.īesides good health, Surya Namaskar also provides an opportunity to express gratitude to the sun for sustaining life on this planet. You might find several versions on how to practice Sun Salutation. Each round of Sun Salutation consists of two sets, and each set is composed of 12 yoga poses. Practicing Surya Namaskar steps is best done early morning on an empty stomach. Besides being a great cardiovascular workout, Surya Namaskar is also known to have an immensely positive impact on the body and mind. Surya Namaskar or Sun Salutation is a sequence of 12 powerful yoga poses.
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