All you need to know about Surya Nameskar (Sun Salutation) with steps for busy bees

Sun Salutation forms an excellent link between warm-ups and intense yoga postures. Start your early morning yoga routine with some warm-up stretches to ease out body stiffness. You can then do a few rounds of Sun Salutation to help increase body flexibility and also prepare the body to stretch more during the intense yoga posture sequence.

Sun Salutation offers a lot of interesting benefits for every part of the body. These powerful yoga poses have a great impact on the heart, liver, intestine, stomach, chest, throat, and legs – the whole body from top to bottom. It purifies the blood and improves blood circulation throughout the body and ensures proper functioning of the stomach, bowel, and nerve centers. Practicing Sun Salutation daily helps balance the three constitutions – Vata, Pitta and Kapha – that the body is made up of.

Step #1: Pranamasana (Prayer pose)

Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet.

Expand your chest and relax your shoulders.

As you breathe in, lift both your 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 (Raised arms pose)

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.

Step #3: Hasta Padasana (Hand to foot pose)

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.

Step #4: Ashwa Sanchalanasana (Equestrian pose)

Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up.

Step #5: Dandasana (Stick pose)

As you breathe in, take the left leg back and bring the whole body in a straight line.

Step #6: Ashtanga Namaskara (Salute with eight parts or points)

Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit.

The two hands, two feet, two knees, chest and chin (eight parts of the body touch the floor).

Step #7: Bhujangasana (Cobra pose)

Slide forward and raise the chest up into the Cobra posture.You may keep your elbows bent in this pose, the shoulders away from the ears. Look up

Step #8: Parvatasana (Mountain pose)

Breathing out, lift the hips and the tail bone up, chest downwards in an ‘inverted V’ (/) posture.

Step #9: Ashwa Sanchalanasana (Equestrian pose)

Breathing in, bring the right foot forward in between the two hands, left knee down to the floor, press the hips down and look up

 

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Step #10: Hasta Padasana (Hand to foot pose)

Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary.

Step #11: Hastauttanasana (Raised arms pose)

Breathing in, roll the spine up, hands go up and bend backwards a little bit, pushing the hips slightly outward.

Step #12: Tadasana

As you exhale, first straighten the body, then bring the arms down. Relax in this position, observe the sensations in your body.

 

 

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