Surya Namaskar (Sun Salutation) Step by Step

Surya NamaskarSurya Namaskar (Sun Salutation) means a salute to the sun. It is a continuous series of 8 related Yoga postures, some done twice, in what totals 13 poses. It is designed to warm up your whole body and integrate the body, mind and breath. The Sun Salutation is a warm up or toning exercise and is considered the best of all Yoga exercises as it stretches, compresses, arches and reinforces all the major muscles of the body, as well as the digestive and respiratory organs. It also helps develop flexibility, strength, balance, concentration and focus. Sun Salutation is a great way to synchronize your breath and can be practised twice a day. Given below are the step by step instructions.


Instructions for Sun Salutation:

  1. Namaskar (Salute)

    Namaskar Salute

    Start in a standing position, facing the sun. Both your feet should touch each other, palms joined together, in prayer pose.

     
  2. Ardha Chandrasana (Half Moon Pose)

    Ardha Chandrasana (Half Moon Pose)

    With a deep inhalation, raise both arms above your head and tilt slightly backward arching your back.

     
  3. Padangusthasana (Hand to Foot Pose)

    Padangusthasana (Hand to Foot Pose)

    With a deep exhalation, bend forward and touch the mat, both palms in line with your feet, forehead touching your knees.

     
  4. Surya Darshan (Sun Sight Pose)

    Surya Darshan (Sun Sight Pose)

    With a deep inhalation, take your right leg away from your body, in a big backward step. Both your hands should be firmly planted on your mat, your left foot between your hands, head tilted towards the ceiling.

     
  5. Purvottanasana (Inclined Plane)

    Purvottanasana (Inclined Plane)

    With a deep inhalation, take your right leg away from your body, in a big backward step. Both your hands should be firmly planted on your mat, your left foot between your hands, head tilted towards the ceiling.

     
  6. Adho Mukha Svanasana (Downward Facing Dog Pose)

    Adho Mukha Svanasana (Downward Facing Dog Pose)

    With a deep exhalation, shove your hips and butt up towards the ceiling, forming an upward arch. Your arms should be straight and aligned with your head.

     
  7. Sashtang Dandawat (Forehead, Chest, Knee to Floor Pose)

    Sashtang Dandawat (Forehead, Chest, Knee to Floor Pose)

    With a deep exhalation, lower your body down till your, forehead, chest, knees, hands and feet are touching the mat, your butt tilted up. Take a normal breath in this pose.

     
  8. Bhujangasana (Cobra Pose)

    Bhujangasana (Cobra Pose)

    With a deep inhalation, slowly snake forward till your head is up, your back arched concave, as much as possible.

     
  9. Adho Mukha Svanasana (Downward Facing Dog Pose)

    Adho Mukha Svanasana (Downward Facing Dog Pose)

    Exhaling deeply, again push your butt and hips up towards the ceiling as in position 6, arms aligned straight with your head.

     
  10. Surya Darshan (Sun Sight Pose)

    Surya Darshan (Sun Sight Pose)

    Inhaling deeply, bring your right foot in towards your body, in a big forward step. Both your hands should planted firmly on your mat, right foot between your hands, head tilted towards the ceiling.

     
  11. Padangusthasana (Hand to Foot Pose)

    Padangusthasana (Hand to Foot Pose)

    Exhaling deeply, rise up and touch the mat, keeping both your palms in line with your feet, forehead touching your knees.

     
  12. Ardha Chandrasana (Half Moon Pose)

    Ardha Chandrasana (Half Moon Pose)

    Inhaling deeply, raise both your arms above your head and tilt slightly backward.

     
  13. Namaskar (Salute)

    Namaskar Salute

    Return to stand facing the sun, both feet touching, palms joined together, in prayer pose.

     



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