Your Step-by-Step Guide to Flowing Through Surya Namaskar


If you have only 10 minutes to get in your practice, make sure you move through this long-standing series of yoga postures. They are commonly called Sun Salutations.

Surya Namaskar Mantra

  1. ॐ मित्राय नमः ।
  2. ॐ रवये नमः ।
  3. ॐ सूर्याय नमः ।
  4. ॐ भानवे नमः ।
  5. ॐ खगाय नमः ।
  6. ॐ पूष्णे नमः ।
  7. ॐ हिरण्यगर्भाय नमः ।
  8. ॐ मरीचये नमः ।
  9. ॐ आदित्याय नमः ।
  10. ॐ सवित्रे नमः ।
  11. ॐ अर्काय नमः ।
  12. ॐ भास्कराय नमः ।
  13. ॐ श्रीसवितृ-सूर्यनारायणाय नमः ।

It’s been said and recited that “Movement with no awareness constitutes exercising. Yoga is movement that is conscious.”

It’s simple to aim for the former. (Don’t everyone do it?) It’s not easy to do it, however. Particularly when you’re going through your workout with no teacher cueing the sequence. If you’re trying to squeeze just 10 minutes worth of workout to fit in your weekday class timer approaches.

There’s an ancient yoga remedy specifically designed to help you get through the morning. It’s a sequence of yoga poses referred to by the name of Surya Namaskar A, more popularly referred to by the name of Sun Salutations. The sequence of postures has been practiced for more than 2,500 years ago to an era when the ancient civilizations believed in the sun. Salutations are thought to have been considered as a literal salute for dawn and were believed as a way to prepare your body for whatever would take place in daylight. (Had they known only about Zoom …)

The sequence of postures are basically a sequence of pre-planned movements that start and end in Tadasana (Mountain Pose). The poses will take you through various stretching, forward folds and backbends, which build heat , and occur with a cadence in tune with the breath. The inhale that begins starts the transition from one pose to the next one, then a slowing down of the body and breath when you enter the posture before beginning the exhale being an indicator for the next movement. Breath, movement and stillness are able to fall into an ebb and flow. The sequence’s trajectory as well as the name of the star, follows a predictable curve and is cyclical, making it simple to be still and absorbed in the repetitive movements. An energizing movement.

You might be vaguely or intimately acquainted with Surya Namaskar, but you’ve not recorded the poses or their sequence to memory. That’s OK! We’ve laid everything out here for you. There’s less thinking. More flow.

Do you require to warm up prior to Surya Namaskar?

Surya Namaskar was once considered the ideal warm-up routine for yoga. The majority of vinyasa teachers teach Sun Salutations as a precursor to more difficult sequences however, only after taking students through a series of stretches prior to. If you’re experiencing any kind of tension, it’s best to benefit by stretching prior to beginning the sequence. This is especially true if you’re working your time through it in the early morning.

Begin with Balasana (Child’s Pose) for a couple of breaths, and then follow it with Marjaryasana along with Bitilasana (Cat as well as Cow) before moving on to Adho Mukha Svanasana (Downward-Facing Dog Pose). If the lower part of your back appears too tight, you’ll need to coax your back a bit prior to attempting the wild back end that is Urdhva Mukha Svanasana (Upward-Facing Dog Pose) and take several deep minutes practicing Bhujangasana (Cobra the Pose).

How do I be able to flow across Surya Namaskar

Relax into your individual rhythm, your unique synchronization of movement and stillness. If you’re able to move with ease and let each breath flow in harmony with the an individual movement of your body it’s time to do this. It’s still possible to take some extra time and stay in any particular position, no matter if you just desire to enjoy the stretch for a bit longer or require a bit longer to work the most of it. This is your way of practicing. Make it a habit.

And if you’re going from pose to pose and forgetting what you’re supposed to be exhaling or inhaling, rest sure that you won’t collaps If you alter your posture. (A quick tip: In yoga, as you breathe in typically, you extend or lift your body in a certain way while exhaling and lower your body, you relax or lower the body.)

This sequence of poses can be a full practice in its own right or help be a preparation for a longer asana practice. Sun Salutations are often led by instructors in five-part sets However, if you’re new to yoga begin with less than five. You could even start with just one.

How do you alter Sun Salutations for your needs

There’s already precedent to modify the sequence due to the fact that the poses that are used that are included in Sun Salutations vary slightly among the different yoga traditions. Do not be afraid to alter it further to meet your individual requirements.

If you’re prone to being overly busy, you might want to reconsider.

Have you ever noticed yourself hurrying through your day or exercise and squeezing or accelerating your breathing? Instead, you should really let your breath expand and expand, particularly your exhales. Let your body follow the flow of your breathing. Maybe you stay longer in a posture than one breath, and take a moment to let your body relax to the position.

Also, make sure you transition between poses. Be careful not to hurry through the in-between-poses part.

If you suffer from wrist or shoulder injuries or tightness

Do not do Chaturanga Dandasana and move to straight transition from Plank to downward-facing Dog.

If you’re experiencing tight muscles in your hamstrings, you should seek help.

Make a slight bend in your knees while doing Downward-Facing and allow yourself more time to move into a lunge.

If you are suffering from hip flexors and hamstrings that are tight

It can be difficult to go from a Downward-Facing Dog into a Low Lunge in just one step. Instead, you should take the number of steps you’re required until your toes are aligned with your fingers. Alternately, you could lower your knee towards the floor, then step one foot forward, then step it back through your palms, then move your back knee forward to enter into a Low Lunge.

Step-by-step Surya Namaskar

1. Tadasana (Mountain Pose)

Keep your feet in a row and the arms are at your sides. Spread your weight evenly among your feet. Turn your palms towards the towards the front in Tadasana. Relax and take the breath slowly, steadily. Find your heart as you put your hands together in the middle of your chest. Anjali Mudra (also called Salutation Seal or, quite simply praying hands).

2. Urdhva Hastasana (Upward Salute)

Inhale, and sweep your arms straight towards the sides and upwards along your ears to create Urdhva Hastasana. Your palms should be facing each other, and you may make them touch when you want to. Your arms and heart should be pointing towards the sun. If you want looking slightly up and make a slight backwards turn here by lifting your chest up and the upper body back a bit.

3. Uttanasana (Standing Forward Bend)

Inhale, and bend forward your hips, and bring your chest towards your legs. Make sure your legs are strong by bringing your knees towards your hips. Relax your neck and shoulders. ease. You can place your hands on ankles, shins or on blocks in Uttanasana.

4. Ardha Uttanasana (Half Standing Forward Bend)

Inhale while lifting your chest up parallel to the floor as you practice Ardha Uttanasana. (As the name implies it’s a literal halfway point up to being standing.) Then, you can draw your shoulders to the side of your ears, and increase the length of your back. It is possible to keep your fingertips or palms on the floor , or move them up to your shins or block.

5. Plank Pose

Inhale and then return your feet to Plank Pose, which is basically the top of the push-up. Make sure your shoulders are straight over your wrists while your palms lie laid flat on the mat as well as your feet about hip-distance away. (Lower your knees towards the mat if you feel pain in your lower back shoulders, arms, or shoulders.) Look down and slightly forward while keeping the neck’s back extended. Exhale and lengthen your back.

6. Chaturanga Dandasana (Four-Limbed Staff Pose)

Relax your shoulders and extend your elbows and gradually lower your entire body, keeping your spine just as straight as piece of wood. Your elbows should be tucked into your sides, and then pause until you can find a perfect angle between your lower and upper arms. Then, look downwards and slightly forward. You’ll feel yourself building energy as you keep this difficult posture. (If the knees of your feet were placed on the mat while in Plank Pose, simply keep them there, and then reduce your body.)

7. Urdhva Mukha Svanasana (Upward-Facing Dog Pose)

Inhale and pull your chest upwards and forwards while you slide forward over your toes to the tops of your feet to form Urdhva Mukha Svanasana. Place your toes against the mat and ensure that your legs are strong, however, relax the gluteal muscles. Retract your shoulders and widen your collarbones. Look straight ahead or slightly upwards. (Instead of bending your feet, you can raise and place your feet in a row, one at a in the floor. If you feel this backbend is too intense, you can instead go to Bhujhangasana as well as Cobra Pose.)

8. Adho Mukha Svanasana (Downward-Facing Dog)

Inhale as you raise your hips upwards and then back to enter Downward-Facing Yoga. Push down with your knuckles and lengthen your back, and then let go of your heels to the mat. (Don’t be concerned if your heels aren’t touching the mat. Simply let you feel your feet are heavy. If you feel tight hamstrings then bend your knees to the extent you need to.) Keep here for a few breaths.

9. Anjaneyasana (Low Lunge)

When you have finished your exhale and shortly before inhaling, bring your left foot out between your hands to enter Anjaneyasana. Then, quickly bring your right foot up on your left. If you’re playing more than one session of Surya Namaskar A, alternate which foot is brought ahead first for each round.

10. Ardha Uttanasana (Half Standing Forward Bend)

Inhale and raise your chest until you are standing at a standing position in Ardha Uttanasana.

11. Uttanasana (Standing Forward Bend)

Inhale and bend your hips, forming Uttanasana.

12. Urdhva Hastasana (Upward Salute)

Inhale and stretch your arms towards the sides and then upwards into Urdhva Hastasana again.

13. Tadasana (Mountain Pose)

Exhale , and then return to Tadasana by placing fingers in prayer either at your heart or by your side. Repeat in a second Sun Salutation or remain here for a few moments as you feel and experience.


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