9/6/2014

How To Do Surya Namaskar | Sun Salutation Sequence

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How To Do Surya Namaskar

Sun Salutation The Perfect Yoga Workout
If you are pressed for time and looking for a single mantra to stay fit, heres the answer. A set
of 12 powerful yoga asanas (postures) that provide a good cardiovascular workout in the form
of Surya Namaskar. Literally translated to sun salutation, these postures are a good way to
keep the body in shape and the mind calm and healthy.
Surya Namaskar is best done early morning on an empty stomach. Lets begin with these
simple yet effective Sun Salutation steps on our way to good health.
Each Sun Salutation round consists of two sets. These 12 yoga poses complete one set of Surya
Namaskar. To complete the second half, you need to repeat the same sequence of postures,
only moving the left leg instead of the right (in steps 4 and 9 given below). You might find
several versions of doing Sun Salutation. However, it is best to stick to one particular sun
salutation sequence and practice it regularly for best results.
Besides good health, Surya Namaskar also provide an opportunity to express gratitude to the
sun for sustaining life on this planet, For the next 10 days, start your day with a feeling of
grace and gratitude towards the sun energy. Do 12 rounds of Sun Salutation, followed by
other yoga poses and then rest deeply in yoga nidra. You might just find that this could be
your mantra to stay fit, happy and peaceful. A mantra whose effects last through the day.

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How To Do Surya Namaskar | Sun Salutation Sequence

Pranamasana (Prayer pose)

Stand at the edge of your mat, keep your feet together and balance your weight equally
on both the feet.
Expand your chest and relax your shoulders.
As you breathe in, lift both arms up from the sides and as you exhale, bring your palms
together in front of the chest in prayer position.

Hastauttanasana (Raised Arms pose)

Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose,
the effort is to stretch the whole body up from the heels to the tips of the fingers
How to deepen this yoga stretch?
You may push the pelvis forward a little bit. Ensure you're reaching up with the fingers
rather than trying to bend backwards.

Hasta Padasana (Hand to Foot pose)

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How To Do Surya Namaskar | Sun Salutation Sequence

Breathing out, bend forward from the waist, keeping the spine erect. As you exhale
completely, bring the hands down to the floor, beside the feet.
How to deepen this yoga stretch?
You may bend the knees, if necessary, to bring the palms down to the floor. Now make a
gentle effort to straighten the knees.
It's a good idea to keep the hands fixed in this position and not move them henceforth
until we finish the sequence.

Ashwa Sanchalanasana (Equestrian pose)

Breathing in, push your right leg back, as far back as possible. Bring the right knee to the
floor and look up.
How to deepen this yoga stretch?
Ensure that the left foot is exactly in between the palms.

Dandasana (Stick pose)

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How To Do Surya Namaskar | Sun Salutation Sequence

As you breathe in, take the left leg back and bring the whole body in a straight line.
How to deepen this yoga stretch?
Keep your arms perpendicular to the floor.

Ashtanga Namaskara (Salute With Eight Parts Or

Points)

Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide
forward, rest your chest and chin on the floor. Raise your posterior a little bit.
The two hands, two feet, two knees, chest and chin (eight parts of the body touch the
floor).

Bhujangasana (Cobra pose)

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How To Do Surya Namaskar | Sun Salutation Sequence

Slide forward and raise the chest up into the Cobra posture.You may keep your elbows
bent in this pose, the shoulders away from the ears. Look up.
How to deepen this yoga stretch?
As you inhale, make a gentle effort to push the chest forward; as you exhale, make a
gentle effort to push the navel down. Tuck the toes under. Ensure you're stretching just
as much as you can; do not force.

Parvatasana (Mountain pose)

Breathing out, lift the hips and the tail bone up, chest downwards in an 'inverted V' (/\)
posture.
How to deepen this yoga stretch?
If possible, try and keep the heels on the ground and make a gentle effort to lift the
tailbone up, going deeper into the stretch.

Ashwa Sanchalanasana (Equestrian pose)

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How To Do Surya Namaskar | Sun Salutation Sequence

Breathing in, bring the right foot forward in between the two hands, left knee down to
the floor, press the hips down and look up.
How to deepen this yoga stretch?
Place the right foot exactly between the two hands and the right calf perpendicular to the
floor. In this position, make a gentle effort to push the hips down towards the floor, to
deepen the stretch.

10

Hasta Padasana (Hand to Foot pose)

Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the
knees, if necessary.
How to deepen this yoga stretch?
Gently straighten the knees and if you can, try and touch your nose to the knees. Keep
breathing.

11

Hastauttanasana (Raised Arms pose)

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How To Do Surya Namaskar | Sun Salutation Sequence

Breathing in, roll the spine up, hands go up and bend backwards a little bit, pushing the
hips slightly outward.
How to deepen this yoga stretch?
Ensure that your biceps are beside your ears. The idea is to stretch up more rather than
stretching backwards.

12

Tadasana

As you exhale, first straighten the body, then bring the arms down. Relax in this position,
observe the sensations in your body.

You might also like to read on Sun Salutation Mantras and 11 Tips for better sun salutation for
you to make your Sun Salutation practice more effective.
Feeling held back due to a physical ailment? Are emotions taking a toll on your personal and work
life? Fill in the form below to learn more about how yoga can aide you in overcoming issues
naturally with minimum lifestyle changes.

Learn Sun Salutation From An Expert Register Now

Send your questions and queries to info@srisriyoga.in. We look forward to helping you with
your yoga practice.
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How To Do Surya Namaskar | Sun Salutation Sequence

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6 comments

Add a com m ent

Lilian Amanna
good
Reply Like

1 July 12 at 9:07am

Billa Yadagiri Team Manager at NISC Export Services

Everyone should learn surya namaskar..
Reply Like July 22 at 11:03pm
Ramamurthy Mangudy Oshwal College
The great Suryanamaskara really helps u to control your heart,lungs and abdominal parts.
It is very good yoga for diabetic control.
Reply Like

1 June 8 at 10:51pm

Rani Bairy
its very easy..
Reply Like July 16 at 9:48am
Abhinay Bharadwaj K.s.r.m.c.e
Great n easy way to do suryanamaskaras
Reply Like July 11 at 7:55am
Aditya Kasyap Works at Self-Employed
good info
Reply Like July 8 at 12:05pm
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