Surya Namaskar or the Sun Salutation is a
12 step sequence of Hatha Yoga Asanas often performed as a warm up exercise
before a Yoga session. Each of the 12 poses performed in a rhythmic
sequence brings a different vertebral movement to the spinal column. The
positions are tuned to the inhalation or exhalation of each breath and
improves circulation, stretches the body making it limber and also
strengthens it. A full round of Surya namaskara consists of two sets of
the twelve poses starting alternating with starting the starting leg
through the series. In some sessions, 12 Surya Namaskaras are performed
at one practice. However, if you’re new to Yoga and just starting the
practice for the first time, it is generally started with 3 to 6
Namaskaras per day and gradually increased to 12 Namaskaras
.
Here’s a Step by Step on How to
do Surya Namaskar: all you need is a Yoga
Mat and you are good to go
:
Step 1: Pranamasana (prayer
pose)- Stand erect with your chest out, feet together, knees
pulled up and thighs tight like in Tadasana. Bring your hands forward,
in front of your chest as if in prayer, elbows straight and not
drooping
.
Step 2: Hasta Uttanasana (raised
arms pose)- On inhale, stretch your arms up over your head,
palms still together. Then arching back as far as you can go, stretch
with your arms apart for next pose
.
Step 3: Uttanasana (standing
forward bend pose)- While exhaling, swing down from the hips
keeping your upper body and torso straight.Without bending the knees
place your hands on either sides of your feet flat on the mat, head as
close to your knees as possible
.
Step 4: Aekpaadprasarnaasana
(equestrian pose)- Inhale bring the right foot to the back of
the mat on the toes like a lunge. Using your finger tips for support and
the left leg at a right angle start bending the extended leg at the
knee towards the floor and look up
.
Step 5: Dandasana (plank pose) -
Retain your breath and extend your left leg back on your toes side by
side your right without moving the position of your hands and leg at
all. Palms flat on the mat, keep your spine straight and elbows locked.
Do not let your head or hips drop. It should look like you are about to
do a push up
.
Step 6: Ashtanga Namaskara
(Salute with 8 limbs pose)- Exhale, bending your elbows towards
your body and going down as low as you can at the shoulders while
keeping the rest of your body perfectly stiff exactly like a push up.
Once down near the floor, bend and drop your knees, chest and forehead
to the ground lightly touching in that order. Your hips and pelvic
should still be raised. Eight points should be touching the floor in
this step- forehead, chest, and two palms, both knees and both feet
.
Step 7: Bhujangasana (cobra
pose)- Inhale, while swinging your body forwards, straightening
your arms, stretching your shoulders upwards and lowering your hips
down to the ground. Lift your chest upward and arch your back and look
up towards the ceiling
.
Step 8: Adho Mukha Svanasana
(downward facing dog pose)- Exhale and without moving your
hands and feet, tuck your toes and raise your hips and backside up.
Elongate the spine and straighten the knees, spreading the fingers
evenly push down from your forearms and try to put your heels down to
the ground pushing back the thighs. Let your head hang and try lowering
your shoulder blades to broaden the collarbone
.
Step 9: Aekpaadprasarnaasana
(equestrian pose) - Lunge forward while inhaling and bring your
right leg in between your hands repeating the position in Step:
4
