The sun salutation, also known as Surya Namaskar, is a powerful and energizing sequence of 12 yoga poses. It is a fundamental part of Hatha or Vinyasa flow yoga practice, offering numerous benefits for the mind, body, and spirit. In this guide, we will explore the correct technique and alignment for each pose, allowing you to master the art of Surya Namaskar and incorporate it into your daily yoga routine.
Step 1: Mountain pose (Tadasana): Begin by standing tall with your feet firmly rooted into the ground and hands either in a prayer position at your heart center or relaxed by your sides. Maintain an elongated spine and a sense of grounding throughout the pose.
Step 2: Raised arms pose (Hasta Uttanasana): Inhale deeply as you raise your arms overhead, keeping your palms facing each other. Reach upward with your fingertips while maintaining a slight backward bend, elongating the entire body.
Step 3: Standing forward bend (Uttanasana): Exhale as you fold forward, hinging at the hips, and bring your hands towards the floor or resting on your shins. Allow your spine to lengthen and feel the stretch in your hamstrings and lower back.
Step 4: Equestrian pose (Ashwa Sanchalanasana): Step your right foot back into a low lunge position, ensuring that your left knee is directly above the ankle. Open up the hips and chest, feeling the stretch in the front of the right hip.
Step 5: Plank pose (Chaturanga Dandasana): From the low lunge, step your left foot back to meet the right, coming into a high plank position. Engage your core, maintain a straight line from head to heels, and support your weight on your hands and toes.
Step 6: Salute with eight parts (Ashtanga Namaskara): Lower your knees, chest, and chin to the floor, keeping your elbows close to your body. Eight parts of your body (two feet, two knees, two hands, chest, and chin) should gently touch the ground.
Step 7: Cobra pose (Bhujangasana): Inhale as you slide forward, straightening your arms and lifting your chest off the floor. Keep your shoulders relaxed and use your back muscles to elongate the spine.
Step 8: Downward facing dog pose (Adho Mukha Svanasana): Exhale and lift your hips up and back, creating an inverted V shape with your body. Press your palms firmly into the mat, relax your head between your arms, and engage your core to lengthen your spine.
Step 9: Equestrian pose (Ashwa Sanchalanasana): Inhale as you step your right foot forward between your hands, returning to the low lunge position. Keep your gaze forward and allow your hips to sink deeper into the stretch.
Step 10: Return to standing forward bend pose (Uttanasana): Exhale as you step your left foot forward to meet the right foot, folding forward at the hips. Maintain a gentle bend in your knees if needed and let gravity deepen the stretch in your hamstrings.
Step 11: Raised arms pose (Hasta Uttanasana): Inhale deeply, roll up your spine, and lift your arms overhead while slightly arching your back. Feel the expansion and opening of your chest as you reach upward.
Step 12: Return to mountain pose (Tadasana): Exhale as you bring your arms down and stand tall in the mountain pose. Take a moment to reconnect with your breath and feel the grounding energy flowing through your body.
The sun salutation, Surya Namaskar, is a dynamic and invigorating yoga sequence that offers a multitude of benefits. By mastering the 12 poses of the sun salutation and incorporating it into your daily practice, you can experience increased flexibility, improved posture, enhanced cardiovascular health, and a sense of overall well-being. Remember to approach each pose with mindfulness, focus on proper alignment, and listen to your body’s needs. With dedication and regular practice, the sun salutation can become a transformative part of your yoga journey.
