Surya Namaskar: Salutations to the Sun
Surya Namaskar, or salutations to the Sun, symbolizes spiritual consciousness and has been revered since ancient times. While not traditionally part of Hatha yoga, Surya Namaskar is a modern warm-up routine consisting of a sequence of asanas performed in a twelve-step cycle, with five asanas repeated twice.
Here's a detailed guide on Surya Namaskar steps
1. Starting Position: Stand erect with hands at the sides and feet close together. Focus on your breath and keep the body relaxed (Pranamasana/Sthitaprarthanasana).
2. Step 1: Fold both hands in Namaskar mudra in front of the chest, keeping the shoulders and elbows relaxed.
3.Step 2: Inhale, raise the arms above the head, and bend the trunk backward slightly (Hasta-uttanasana).
4. Step 3: Exhale and bend forward from the waist, keeping legs straight and head between hands (Hastapadasana or Padahasta sana).
5.Step 4: Inhale, bend the left knee, keeping it between the hands, and move the right leg back (Ashwa-Sanchalanasana).
6. Step 5: Exhale, move the left foot back to join the right, raise the hips, and bring the head between the arms (Adho Mukha Svanasana).
7. Step 6: Lower the body, touching the toes, knees, chest, hands, and chin to the floor while keeping the hips slightly raised (Ashtanga Namaskara).
8. Step 7: Inhale, lower the hips, and raise the head, arching the back (Bhujangasana).
9. Step 8: Exhale, lower the trunk and raise the hips, bringing the head between the arms again (Adho Mukha Svanasana).
10. Step 9: Inhale, bend the right knee, and keep it between the hands, moving the left leg back (Ashwa Sanchalanasana).
11. Step 10: Exhale, bring the left leg to the side of the right, and keep hands on the floor beside the feet (Hastapadasana or Padahasta sana).
12. Step 11: Inhale, raise both arms and head, straighten the back, and arch it backward (Hasta-uttanasana).
13. Step 12: Exhale, straighten the trunk and bring both hands down to complete the cycle (Pranamasana/Sthitaprarthanasana).
Surya Namaskar images can guide you visually through each step of this practice.
Yoga Surya Namaskar offers numerous benefits, including improved digestion, circulation, lung function, glandular activity, fat reduction, and overall physical and mental well-being. Practice Yoga Surya Namaskar 1-2 rounds, pausing between rounds for best results. Avoid if you have hypertension, heart ailments, or are pregnant.
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