The sun salutation, orSurya namaskar,is a fundamental part of Hatha yoga practice.This is a sequence of 12 movements synchronized with the breath.This is normally the first exercise that we learn for beginners. It is so popular that we find several variations.
This practice consists of a circular series of movements that begin and end in the same position.Some yogis believe that the sun represents the physical and spiritual heart of the world:the sun salutations can therefore be interpreted as a way to thank the new day full of light that begins.
In fact,it is recommended to practice the sun salutation as a morning ritualbecause it is a very good way to get up with energy and enthusiasm. Among the many benefits that flow from it, we can note thathelps stretch the main muscles and soothes the mind.
Moreover, studies show thatthe practice of this type of exercises improves strength and flexibility.At the same time, this ritual is very positive for developing and facilitating respiratory and cardiovascular function, in addition to reducing stress, anxiety, depression and chronic pain.
- 1 The sun salutation step by step
- 2 1. Namaskar
- 3 2- Urdhva hastasana
- 4 3- Uttanasana
- 5 4- Ashwa sanchalanasana
- 6 5- Chaturanga
- 7 6- Chaturanga dandasana
- 8 7- Bhujangasana
- 9 8- Adho mukha svanasana
- 10 9- Ashwa sanchalanasana
- 11 10- Uttanasana
- 12 11- Urdhva hastasana
- 13 12. Namaskar
- 14 5 keys to practice yoga at home
The sun salutation step by step
In the sun salutation, each position completes the preceding one,stretching the body in a different way and alternately contracting and relaxing the chest to regulate breathing.
If it is practiced daily, this sequence of movements makes it possible to obtaingreat flexibility in the spine and joints.Here are the steps to follow to complete this comprehensive practice.
You start with the posture of the mountain.The first step is to stand up with your feet together and your body relaxed. Then you must inhale and, when exhaling, reach the palms of your hands at chest level while you gently press your thumbs against your sternum.
2- Urdhva hastasana
Then, inhalestretching arms upwards.Keep your back straight with the hips tilted forward. Remember that the palms of your hands must stay against each other.
Exhale as you lean forward.Your head should be level with your knees and you should stretch your hands towards the floor. Try to get them as low as possible, making them touch your feet.
4- Ashwa sanchalanasana
While exhaling, slide your left leg back. Your instep must touch the ground.Remember to raise your head and keep your back straight. The hands must remain in contact with the ground.
To complete this fifth step,you must hold your breath and stretch the second leg back while leaning on your arms.She must come join the first. Remember that the spine and legs should form a straight line. Before going to the next step, think of breathing, contract your abdomen and hold your breath for two seconds.
6- Chaturanga dandasana
Exhale while bending your elbows and knees.You must look at the ground and slide your body forward while you lightly press your chest over the ground.
"Yoga is a path to freedom, and with constant practice we can free ourselves from fear, anguish and loneliness."
Inhale while lifting the chest.Your back should arch back while you hold your arms straight forward.This step involves keeping your shoulders down, arching your back gently, lifting your head and relaxing your outstretched legs on the floor.
8- Adho mukha svanasana
Exhale and lift your body back.You should end up with the palms of your hands and the soles of your feet on the floor. Your body must eventually form a kind of triangle.
Hold this position for a few seconds and move on to the next one.
9- Ashwa sanchalanasana
Inhale and stretch the left leg forward,by relaxing your back. This is the same position as described in the fourth bullet.
Exhale while raising your right legand standing up. As for position 3, the knees should be slightly bent and the head at their level. Extend your arms trying to touch the ground.
11- Urdhva hastasana
You must inhale by clasping your hands and raising your arms above your head.Then, gently lean your back back to take a slightly arched position. This posture is the same as that described in point 2.
Finally, exhale gently by joining hands again at the sternumand taking back the first position of the ritual.The sun salutation cycle ends this way. You can repeat the twelve positions as many times as you want to feel all this good energy flood your body.
Although this practice may initially seem complicated,the sun salutation is one of the simplest routines of yoga.Try to follow the instructions given by letting yourself be guided by the images and you will see that you will eventually achieve them in record time.