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#Classical sun salutation sequence how to#
#Classical sun salutation sequence full#

Slowly exhale your breath out as you fold forward at the hips into a standing forward bend. Gaze slightly upward and add a slight backbend if you’d like, feeling your chest expand and your neck relax. Feel your heart opening as you reach in an upward salute to the sun. On an inhale, gradually lift your arms out to the sides and up above your head with palm touching. Keep your weight evenly distributed between your feat, ankles touching, and spine straight.įind your center and bring your palms together in Anjali Mudra (also called namaste or prayer hands). Surya namaskar begins in a variation of Mountain Pose with your hands at heart center.Īs you stand upright (ideally facing the rising sun), you begin by rooting your feet into the ground and calming your mind. Sun salutation encompasses 7 asanas performed in a cyclical order to create 12 postures in total. We speak from experience when we say it’s practically impossible to have a bad day if you start off flowing beneath the rising sun. If you really want to connect to the ancient yogic tradition, try practicing surya namaskar outdoors at sunrise. Sun salutations can connect you with a deeper spiritual core by helping you quiet your mind and sync your body movements with your breath. Of course this depends on how hard you push yourself and how many repetitions you do, but it’s a great reminder that yoga can be a sweaty workout that’s just as effective as hitting the gym.īut this flow is more than just physical exercise. Thirty minutes of surya namaskar can torch over 400 calories, putting it up there alongside running and rock climbing in terms of hardcore exercise.

#Classical sun salutation sequence full#

It’s also a full body workout! This ancient flow is also a great way to practice yoga for weight loss.

Counteract the effects of a sedentary lifestyle.

Warm up muscles for more challenging poses.

Sun salutation has a range of physical and mental health benefits: Think of it like your morning coffee or afternoon pick-me-up. It can also be used as a stand-alone practice to squeeze in between long periods of sitting. The traditional sun salutation sequence is designed to build heat in the body and act as a warm-up for meditation or a longer yoga flow. If you have trouble memorizing the sequence or just prefer a nice visual on the wall of your yoga room, you may want to check out this illustrated sun flow wall art: Benefits of Surya Namaskar It is the most traditional version and accessible for any experience level. While there are a few variations of surya namaskara, this article will stick to the classic “sun salutation A” sequence, which begins and ends in Mountain Pose. Much like the sun, this beautiful sequence builds heat in the body and enlivens you with energy to bring into whatever is next. The 12-pose sequence is a loop that lengthens and strengthens the body from all angles. Variations of sun salutations are the hallmark of Vinyasa yoga classes where you use inhales and exhales to rhythmically transition from pose to pose with flowing movements. If you’ve been practicing yoga for awhile, you may be vaguely familiar with surya namaskar without even knowing it. What is a Sun Salutation (Surya Namaskar)?

5.3 How many times should you do Sun Salutation?.

5.1 What happens if you do Surya Namaskar everyday?.

4 How many Surya Namaskar should be done in a day?.

3.12 Raised Arms Pose (Hasta Uttanasana).

3.11 Hand to Foot Pose (Hasta Padasana).

3.10 Equestrian Pose (Ashwa Sanchalanasana).

3.9 Downward Facing Dog (Adho Mukha Svanasana).

3.8 Upward Facing Dog Pose (Urdhva Mukha Svanasana).3.7 Optional: Cobra Pose (Bhujangasana).3.4 Optional: Equestrian Pose (Ashwa Sanchalanasana).3.2 Raised Arms Pose (Hasta Uttanasana).3 What are the 12 Steps of Surya Namaskar?.1 What is a Sun Salutation (Surya Namaskar)?.

#Classical sun salutation sequence how to#

Here’s everything you need to know about how to do an energizing sun salutation flow, including a step by step guide to each posture. Sun salutations are needed in the modern day more than ever.Įven with only 10 minutes of practice, this time-tested sequence is sure to quiet the mind and relax the body. And that was long before stressful office jobs and endless Zoom meetings! Surya is Sanskrit for “sun” and is also the Hindu god as the sun.Īncient sun-worshipping cultures performed the Surya namaskara sequence at sunrise to prepare the mind and body for all that the day would bring. Perfect for warming sleepy muscles in the morning, suyra namaskara literally translates to “salute the sun”. Better yet, it’s simple and easy to remember so you don’t have to rely on a yoga class to get you on the mat. It can take as little as 10 minutes and offer some impressive benefits. The surya namasakar, or sun salutation, sequence is one of the oldest yoga traditions on the planet.

If you’re looking for a quick yet invigorating yoga flow, a sun salutation sequence is essentially the OG morning yoga ritual.