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Sun Salutation Benefits: Poses Which Makes Body Nimble And The Mind Stronger

How many postures in Sun Salutation for novice

Yoga is a traditional physical and mental discipline that originated in India more than 5000 years ago. The word ‘yoga’ can be translated as ‘union’ from Sanskrit, meaning the union of the mind and the body. To achieve this union, there are several yoga techniques you could use. Most of these techniques incorporate postures or asanas and pranayama or breathing exercises.

One of these techniques is the Surya Namaskara or the sun salutation routine. This is a flowing series of 12 poses which make the body nimble and the mind stronger. It is advisable to perform this routine early in the morning while facing the sun for full benefits.

For this routine, you should keep in mind to inhale when you extend or stretch or exhale when you fold or contract. You could also use the sun salute as a warm-up exercise for a full yoga routine.
The first pose is the mountain pose or Tadasana. In this pose, stand straight and give your back a full extension. Bring your palms together in a prayer position and inhale and exhale couple of times. Keep your mind clear of any thoughts. This pose will help you concentrate and makes you aware of your entire body. The second pose is Urdhva Hastasana or the raised hands pose. For this pose, as you inhale, raise your arms over the head. This is followed by the Utanasana or the flat back pose. In this pose, bend forward until your hands touch your feet. These two poses give your body a full first stretch and release any tension in the muscles and joints of your limbs.

The fourth position is a lunge, where you need to keep one leg parallel to the ground and extend the other backwards. You could keep your hands on the ground to support yourself. The lunge will help you improve your flexibility. The fifth position is the Adho Mukha Svanasana or the downward facing dog pose. To perform this pose, keep your hands and feet on the ground, arch your hips upwards and look down. This position will open up your body making it easier for further poses. The sixth position is the plank position, where you need to stretch your entire body out flat and support it on your hands alone. The seventh position is the Urdhva Mukha Svanasana or the upward facing dog pose. For this pose, lie down on your stomach and arch your body backwards, giving it a full lateral stretch.

From the eighth position, you start performing everything backwards beginning with the downward facing dog pose and ending with the mountain pose to get a full workout.

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