Surya namaskar

Surya Namaskar, often referred to as Sun Salutation, is a popular sequence of yoga poses often performed as a warm-up or a standalone practice. It’s a dynamic and energizing practice that combines a series of asanas (postures) with coordinated breath and movement. Surya Namaskar is a holistic exercise that involves various muscle groups and helps improve flexibility, strength, balance, and mental focus. Here’s a step-by-step guide on how to perform Surya Namaskar:

Traditional Sequence of Surya Namaskar (12 Steps):

1. Pranamasana (Prayer Pose):
   • Begin at the front of your mat, standing tall with feet together or slightly apart.
   • Join your palms together at the chest in a prayer position (Namaste), and close your eyes or focus on a point.
2. Hasta Uttanasana (Raised Arms Pose):
   • Inhale, extend your arms upward, arching your back slightly and looking up.
3. Hasta Padasana (Hand to Foot Pose):
   • Exhale, fold forward at the hips, bringing your hands to the floor beside your feet or shins.
4. Ashwa Sanchalanasana (Equestrian Pose):
   • Inhale, step your right leg back into a lunge, keeping your left knee bent and head lifted.
5. Dandasana (Plank Pose):
   • Hold your breath, step your left leg back to come into a plank position, aligning your body in a straight line.
6. Ashtanga Namaskara (Eight Limbed Pose):
   • Exhale, slowly lower your knees, chest, and chin to the floor, keeping your hips lifted.
7. Bhujangasana (Cobra Pose):
   • Inhale, slide forward and raise your chest into a gentle backbend, keeping your hands under your shoulders.
8. Parvatasana (Mountain Pose):
   • Exhale, lift your hips and push back into an inverted V-shape, forming a downward-facing dog pose.
9. Ashwa Sanchalanasana (Equestrian Pose):
   • Inhale, step your right foot forward between your hands, coming back into a lunge.
10. Hasta Padasana (Hand to Foot Pose):
    • Exhale, bring your left foot forward to meet the right, folding forward at the hips.
11. Hasta Uttanasana (Raised Arms Pose):
    • Inhale, sweep your arms forward and up, arching slightly and looking up.
12. Pranamasana (Prayer Pose):
    • Exhale, return to the standing position with palms together in prayer at your chest.

Repetitions and Tips:

• Repeat the entire sequence, starting with the opposite leg (step 4) after completing one full round.
• Beginners can start with 5 rounds and gradually increase to 12 rounds or more.

Surya Namaskar is not only a great physical workout but also a practice that helps align your mind, body, and breath. It’s important to perform each step mindfully and at your own pace, coordinating your breath with each movement. Seek guidance from a yoga instructor to ensure correct alignment and technique.