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Surya Namaskar (Sun Salutation) Step by Step
Surya 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)
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)
With a deep inhalation, raise both arms above your
head and tilt slightly backward arching your back.
3. 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)
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)
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)
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)
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)
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)
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)
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)
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)
Inhaling deeply, raise both your arms above your
head and tilt slightly backward.
13. Namaskar (Salute)
Return to stand facing the sun, both feet touching,
palms joined together, in prayer pose.
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