Surya Namaskar Poses Introduction
Table of Contents
Surya Namaskar, also known as Sun Salutation, is a sequence of yoga poses that offers a complete body workout while paying homage to the sun. This dynamic and energizing practice combines physical movement, breath control, and mindfulness. In this article, we will explore the sequence of poses involved in Surya Namaskar poses.
Steps for the Surya Namaskar Poses (Sun Salutation):
Pranamasana (Prayer Pose):
Begin by standing at the front of your mat with your feet together. Bring your palms together at your heart center, pressing them gently. This pose sets the intention for the practice and helps you connect with your breath.
Hastauttanasana (Raised Arms Pose):
Inhale deeply as you lift your arms overhead, stretching your whole body. Arch your back slightly and look up, keeping your gaze forward or towards your hands.
Hasta Padasana (Hand to Foot Pose) in Surya Namaskar Poses:
Exhale as you slowly fold forward from your hips, bringing your hands down to touch the mat on either side of your feet. If necessary, you can bend your knees slightly to reach the ground comfortably.
Ashwa Sanchalanasana (Equestrian Pose):
Inhale and step your right leg back, placing your knee on the ground. Keep your left foot between your hands, and lift your chest upward, gazing forward.
Dandasana (Stick Pose) in Surya Namaskar Poses:
As you exhale, step your left foot back, aligning your body in a straight line, like a plank position. Keep your arms perpendicular to the floor, shoulders over your wrists, and engage your core muscles.
Ashtanga Namaskara (Salute with Eight Parts or Knees, Chest, and Chin Pose):
Gently lower your knees to the mat, keeping your hips lifted. As you exhale, lower your chest and chin to the ground, keeping your elbows close to your body. This pose engages your core and strengthens your arms.
Bhujangasana (Cobra Pose):
Inhale and slide forward, lifting your chest off the ground, while keeping your hands underneath your shoulders. Elongate your neck and gently look upward, keeping your shoulders away from your ears.
Adho Mukha Svanasana (Downward Facing Dog Pose):
Lengthen your spine, pressing your heels towards the ground, and relax your head and neck.
Ashwa Sanchalanasana (Equestrian Pose):
Inhale deeply as you step your right foot forward between your hands, aligning your knee over the ankle. Lift your chest, gazing forward.
Hasta Padasana (Hand to Foot Pose):
Keeping your palms on the mat, try to straighten your legs as much as possible while maintaining a gentle fold.
Hastauttanasana (Raised Arms Pose):
Inhale, slowly rise up, and lift your arms overhead, arching your back slightly and looking up.
Pranamasana (Prayer Pose):
Exhale and return to the starting position, bringing your palms together at your heart center.
This completes one round of Surya Namaskar Poses. To continue the practice, repeat the sequence, leading with the opposite leg in steps 4 and 9.
Conclusion of Surya Namaskar Poses
Surya Namaskar is a dynamic practice that combines physical movement with mindfulness. As you flow through the poses, synchronize your breath with each movement, inhaling and exhaling deeply. This practice not only improves flexibility, strength, and stamina but also helps create a sense of calmness and gratitude. Remember to listen to your body and modify the poses as needed to suit your abilities and comfort level. Enjoy the sun’s salutation and embrace the benefits it brings to your mind, body, and spirit.
