Surya Namaskar Yoga: 12 steps of Sun Salutation

SURYA NAMASKAR YOGA: 12 STEPS OF SUN SALUTATION

Here we will talk about Sun Salutation or Surya Namaskar which is a common sequence of some yoga asanas and its a very good link up between warmup & asanas.There are 100s of different variations of Sun Salutation, but here we will demonstrate of the most popular variation of Sun Salutation. 

12 Positions/ Steps of Surya Namaskar:

  • For that stand straight on front of your yoga mat.... with feet together and hands by the sides. Now, EXHALE and bring the hands together in Prayer Position
  • Then INHALE, stretch the arms over the head & arch back & keep the legs straight.
  • Now, EXHALE & bend forward. Put the hands on the floor next to the feet... & try to touch your head on the knees.
  • Now, INHALE; stretch the right foot back as far as possible Put the right knee on the floor & stretch the head upward.
  • RETAIN the breath; bring both legs back & come in plank or pushup position.
  • EXHALE and drop your knees, chest and chin on the floor
  • INHALE slide the body forward, Arch up & back... Legs will remain on the floor, elbows close to the body & slightly bent
  • EXHALE & raise the hips, stretch the heel towards floor... come in inverted V position
  • Now, INHALE bring the right leg forward & look up
  • Then EXHALE & bring the left leg forward next to the right leg... & try to touch the head on the knees.
  • Then INHALE, stretch the arms over the head & arch back & keep the legs straight.
  • Finally, EXHALE, drop the hands next to sides and relax.

Now, to complete 1 round we have to do the same steps with left leg too.

So lets start with left leg.

  • EXHALE and bring the hands together in & Prayer Postion"
  • INHALE, stretch the arms over the head & arch back & keep the legs straight.
  • EXHALE and bend forward
  • INHALE & strech the right foot back this time as far as possible
  • RETAIN the breath & bring you right leg back too.
  • EXHALE & drop your knees, chest and chin on the floor.
  • INHALE, slide forward and lift your head and chest up.
  • EXHALE & raise your hips for inverted V position
  • INHALE & bring your left leg forward
  • EXHALE, bring you right leg forward
  • INHALE, stretch the arms over the head & arch back & keep the legs straight.
  • Finally, EXHALE, drop the hands next to sides and relax.

Now, we have completed 1 round of Sun Salutation.

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