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Begin Your Yoga Journey Today with Surya Namaskara / Sun Salutation Yoga

Begin Your Yoga Journey Today with Surya Namaskara / Sun Salutation Yoga

Lotep Bandhoo
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Home » Fitness » Begin Your Yoga Journey Today with Surya Namaskara / Sun Salutation Yoga

Interested in trying out Yoga but don’t know where or how to start? Well, before you head off to a yoga class or go buy those Yoga instructional DVDs or books, why not give our simple Surya Namaskara yoga , i.e. “Sun Salutation” guide a go?

 

Surya Namaskara consists of 12 easy physical postures that involve alternating backward and forward bending postures that flex and stretch the spinal column through their maximum range, getting the work out that your muscle groups need.

 

Before you start :

 

  • locate a quiet spot in your house or office or anywhere
  • you need to be barefooted
  • preferably get those rubberised mat for friction and cushioning
  • you do not need any specialised outfit, any comfortable clothes will do

 

So far so good, yes? Let’s get on with our little programme then shall we? Here are the Surya Namaskara steps:

 

1. Pranamasana – Prayer Pose

Surya Namaskara Step 1 : Pranamasana

Step 1 : Pranamasana

Begin by standing with both feet touching (make sure your weight is evenly distributed) and draw your palms together, bringing them close to your chest. Exhale.

 

2. Hasta Uttanasana – Raised Arms Pose

Surya Namaskara Step 2 : Hasta Utanasana

Step 2 : Hasta Utanasana

Raise your arms upward. Slowly bend backwards, stretching arms above your head (like you are saluting the sun 😉 ). Remember to relax your neck. Inhale.

 

3. Padahastasana – Hand-to-Foot Pose

Surya Namaskara Step 3 : Padahastasana

Step 3 : Padahastasana

Exhale, while you slowly bend forward until your hands are in line with your feet, touching your feet, touching your head to your knees where possible. Press your palms down, fingertips in line with your toes (you can bend your knees as needed) and touch the floor.

 

4. Ashwa Sanchalanasana – Equestrian Pose

Surya Namaskara Step 4 : Ashwa Sanchalanasana

Step 4 : Ashwa Sanchalanasana

Move your right leg back behind your body in a wide lunge. as you inhale, keep your hands and feet on the ground, with your left foot between your hands, and raise your head.

 

5. Kumbhakasana – Plank Pose

Surya Namaskara Step 5 : Kumbhakasana

Step 5 : Kumbhakasana

Bring your left foot together with your right foot.

 

6. Ashtanga Namaskara – Eight-Limbed Salutation

Surya Namaskara Step 6 : Ashtanga Namaskara

Step 6 : Ashtanga Namaskara

Exhale as you lower your body, resting on your forearms.

 

7. Bhujangasana – Cobra Pose

Surya Namaskara Step 7 : Bhujangasana

Step 7 : Bhujangasana

As you inhale, lower your pelvis to the ground and raise your head and bend backward as far as possible, while straigthening your arms.

 

8. Parvatasana – Mountain Pose

Surya Namaskara Step 8 : Parvatasana

Step 8 : Parvatasana

Putting your hand on the ground and keeping your arms straight, raise your hips and align your head with your arms. Exhale.

 

9. Ashwa Sanchalanasana – Equestrian Pose

Surya Namaskara Step 9 : Ashwa-Sanchalanasana

Step 9 : Ashwa-Sanchalanasana

Slowly inhale and bend your right leg to take wide forward step. Keeping your hands firmly on the ground, place your right foot between your hands and lift your head up.

 

10. Padahastasana – Hand-to-Foot Pose

Surya Namaskara Step 10 : Padahastasana

Step 10 : Padahastasana

Keeping your hands in place, bring both feet together. Straighten your legs but keep your waist bent and upper body lowered. Touch your head to your knees, if possible. Exhale.

 

11. Hasta Uttanasana – Raised Arms Pose

Surya Namaskara Step 11 : Hasta-Uttanasana

Step 11 : Hasta-Uttanasana

Slowly rise, straightening your back into a standing pose. Bend backwards, stretching your arms above your head as you inhale.

 

12. Pranamasana – Prayer Pose

Surya Namaskara Step 1 : Pranamasana

Step 1 : Pranamasana

Go back step 1, that is, stand with both feet touching (make sure your weight is evenly distributed), drawing your palms together, bringing them to your chest. Exhale.

 


 

Once you get the hang of it, you can do it consistently to reap the full benefits and after that, you can opt to join formal Yoga classes to learn more advanced Yoga poses.

SIDENOTE : What Are The Health Advantages And Benefits Of Surya Namaskara (Sun Salutation) Yoga?

 

  • Strengthens abdominal muscles and improves muscle flexibility
  • Acts as detoxifying agent, by getting rid of enormous quantity of carbon dioxide and other toxic gases
  • Tones up the digestive system by alternate stretching and compression of abdominal organs. It also activates digestion and gets rid of constipation and dyspepsia
  • Normalises the activity of the endocrine glands, especially the thyroid gland
  • Thoroughly ventilates the lungs and oxygenates blood
  • Tones up the nervous system and improves memory
  • Promotes sleep and clams anxiety
  • Prevents skin disorder and refreshes the skin
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Lotep Bandhoo
Lotep Bandhoo

Lotep Bandhoo has a Masters in Counselling Psychology from Tribhuvan University, working in the field of mental health specialising in trauma management, anxiety, depression, bipolar disorder, psychosis, stress, relationship challenges, domestic violence, substance abuse rehabilitation. An avid photographer, he writes articles exploring mindfulness, personal realisation in self-identity, growth, goals, purpose, and leading a meaningful and fulfilling life.

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