How to Do a Sun Salutation

Here you can get information about How to Do a Sun Salutation. Sun salutations, or surya namaskar in Sanskrit, are an integral and flowing sequence, or vinyasa, for any yoga practice. There are different variations of sun salutations.

You ought to start every yoga practice with several rounds of sun salutations to warm yourself up and help gain your focus, or drishti, for your practice. Anyone from experienced yogis to beginners can enjoy the advantages of practicing sun salutations.

 Pranamasana (Prayer pose)

Stand at the sting of your mat, keep your feet together and balance your weight equally on both the feet. Expand your chest and relax your shoulders. As you inhale , lift both arms up from the edges , and as you exhale, bring your palms together ahead of the chest in prayer position.

Hastauttanasana (Raised arms pose)

Breathing in, lift the arms up and back, keeping the biceps on the brink of the ears. During this pose, the trouble is to stretch the entire body up from the heels to the ideas of the fingers.

Tip to deepen this yoga stretch:

  • You may push the pelvis forward a touch, a bit. Ensure you’re reaching up with the fingers instead of trying to bend backward.

Hastapadasana (Standing forward bend)

Breathing out, bend forward from the waist, keeping the spine erect. As you exhale completely, bring handily to the ground beside the feet.

Tip to deepen this yoga stretch:

  • You may bend the knees, if necessary, to bring the palms right down to the ground. Now make a mild effort to straighten the knees. It is a good idea to stay the hands fixed during this position and not move them henceforth until we finish the sequence.

Mountain Pose (Tadasana)

The sequence begins once you come to face in Mountain Pose at the front of your mat. Albeit you’ve done thousands of Sun Salutations, take this point to align your body and convey your attention to this moment. To seek out your body’s most neutral alignment, stand together with your arms at your sides and your palms facing forward. Bring your hands to Anjali mudra at your sternum if you would like to line an intention for your practice.

Inhale to Raised Hands Pose (Urdhva Hastasana)

On an inhalation of breath, lift your arms bent the edges and up toward the ceiling. If bringing your palms to the touch overhead causes your shoulders to shrug up, then it’s better to stay your palms separate. Keep your hands active in order that energy flows to the ideas of your fingers as your feet ground into the world,

Exhale to Four-Limbed Staff Pose (Chaturanga Dandasana)

Stop! Before you lower to Chaturanga, set yourself up for the safest alignment therein posture. To try to this, come to the fore on your tippy-toes. This has the effect of shifting your shoulders ahead of your wrists in order that once you lower you’ll bring the forearms perpendicular to the ground.

On an exhalation, bend your elbows back to lower your chest. Keep the elbows hugging your ribs and stop lowering when your upper arms are parallel to the ground. It’s fine to prevent before the upper arms come to a parallel position, but don’t allow your shoulders to dip below the extent of your elbows. If you are feeling yourself collapsing toward the ground, drop your knees to the mat.

Inhale to Upward Facing Dog (Urdhva Mukha Svanasana)

On an inhalation, move to your heart opener by pressing into your palms to straighten your arms, dropping your hips toward (but not touching) your mat and moving from toes tucked to the tops of your feet. Though rolling over the toes is popular, it often causes your shoulders to maneuver in from your wrists, so try flipping the feet one at a time. Keep a touch of softness in your elbows, so you’ll roll your shoulders back and hug your shoulder blades onto your back to maneuver your chest through your upper arms in an open position. Let your gaze lift a touch naturally, but don’t throw your head back. Low Cobra (Bhujangasana) is usually an excellent alternative heart opener.

Bhujangasana (Cobra pose)

Slide forward and lift the chest up into the Cobra pose. You’ll keep your elbows bent during this pose, with the shoulders faraway from the ears. Search at the ceiling.

Tip to deepen this yoga stretch:

  • As you inhale, make a mild effort to push the chest forward; as you exhale, make a mild effort to push the navel down. Tuck the toes under. Ensure you’re stretching even as very much like you’ll and not forcing your body.

Ashwa Sanchalanasana (Equestrian pose)

Breathing in, bring the proper foot forward in between the 2 hands. The left knee goes down on the ground . Press the hips down and lookup.

Tip to deepen this yoga stretch:

  • Place the proper foot exactly between the 2 hands and therefore the right calf perpendicular to the ground. During this position, make a mild effort to push the hips down towards the ground, to deepen the stretch.

Incredible benefits of Surya Namaskar (Sun Salutation):

  • Helps maintain cardiovascular health
  • Stimulates the system of nervous
  • Helps in stretching, flexing and toning the muscles
  • a superb exercise for weight loss management
  • Strengthens the system
  • Enhances cognitive functions
  • Improves overall health, strengthens the body and relaxes the mind
How to Do a Sun Salutation

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