SURYA NAMASKAR - HOW TO DO SUN SALUTATION WITH STEPS

What is Surya Namaskar?

Sun salutations, or Surya Namaskar, are a series of yoga postures that are typically done in the morning to thank the sun and energise the body. It is a basic practice in many forms of yoga, fusing movement and breath control, or pranayama, to produce a series of flowing poses that improve strength, flexibility, and awareness.

Steps of Sun Salutation (Surya Namaskar)

1. In the Pranamasana (Prayer Pose), place your feet together in front of you on the mat.
Stack your palms at your chest in the pose of prayer. Let out a breath and unwind.

2. Take a deep breath and raise your arms aloft in the raised arms pose, or hasta uttanasana.Lean forward a little and extend your spine.

3. Bend forward from the hips while exhaling in Uttanasana (Standing Forward Bend). While maintaining a long spine, try to touch the floor with your hands.

4. Inhale and take a step back with your right leg in Ashwa Sanchalanasana (Equestrian Pose). LowerLower your hips by bending your left knee and maintaining your right leg straight. Raise your torso and gaze ahead.

5. Dandasana (Plank Pose): Exhale, bring your left leg back, and straighten your torso.

Maintain a straight upper limb and your shoulders above your wrists.

6. The Eight-Limbed Pose, or Ashtanga Namaskara: Exhale and bring your knees, chest, and chin to the floor.Keep your hips raised and your back in an arch.

7. The Cobra Pose, or Bhujangasana: Take a breath, slide forward, and lift your chest.

Keep your shoulders loose and your elbows slightly bent.

8. In the Downward-Facing Dog Pose, or Adho Mukha Svanasana, exhale and raise your hips toward the ceiling.Your body should form an inverted V as you bring your heels down to the floor.

9. Horse Pose (Ashwa Sanchalanasana): Breathe in and move your right foot forward between your palms.Raise your chest and maintain your left leg extended back.