What is Surya Namaskar
Surya Namaskar also known as the Sun Salutation is the ancient sequence of 12 yoga poses not only boosts vitality but also fosters flexibility and mental acuity. It serves as a refreshing morning ritual and a comprehensive workout, catering to individuals of all levels, including teenagers and beginners. Throughout this guide, here is the detailed guide by Raj Yoga School Rishikesh with simple techniques for seamless integration into your practice. Embrace the magic of the Surya Namaskar ( Sun Salutation ) and unlock its myriad benefits for a holistic well-being experience like no other!
What is the Benefits of Surya Namaskar
- Enhanced Flexibility: Engaging in regular practice facilitates muscle stretching and toning, fostering increased flexibility over time.
- Increased Vitality: This invigorating sequence revitalizes the body, offering a natural surge of energy to tackle the day.
- Improved Mental Focus: Through synchronized breathing techniques, Sun Salutation cultivates a sense of calmness in the mind, elevating concentration and mental clarity.
- Strengthened Muscles: Embrace a comprehensive full-body workout with Surya Namaskar, which targets and strengthens various muscle groups including arms, legs, back, and abdominals.
How to Do Surya Namaskar
1. Begin in Tadasana (Mountain pose), feet either together or hip width distance, hands by your side.
2. Inhale, bringing your arms out to the sides and then joining your palms above your head in Urdhva Hastasana (raised arms pose). Raise your gaze to your hands and slide your shoulders away from your ears.
3. Exhale, release your hands to your sides and bend forward, then place the hands onto the floor Uttanasana (Standing Forward Bend Pose). If you hands unable to reach the floor, you can place them on your shins or a block.
4. Inhale, lift your head and straighten the spine to come to Ardha Uttanasana (Half Forward Bend Pose).
5. Exhale, firmly ground your hands onto the floor and then jump back with bent elbows into Chaturanga Dandasana (Four-Limbed Staff Pose) If the jumping is hard for you, first exhale into Uttanasana. Next inhale, walk back by feet to Plank Pose shoulders over the wrist, creating a straight line from the head to the heel.Continue by exhaling into Chaturanga Dandasana. If lowering directly through Chaturanga Dandasana is hard to you, lower down to the floor by dropping your knees, chest, and chin, keeping your butt high and your elbows hugging your ribs.
6. Inhale, roll onto the tops of your feet, roll the shoulders back and down to Urdhva Mukka Svanasana (Upward Facing Dog Pose) knees and thighs lifted. If Urdhva Mukka Svanasana is hard for you, simply lift up into Bhujangasana (Cobra Pose),thighs and knees remain on the ground.
7. Exhale, press back into Adho Mukha Svanasana (Downward Facing Dog Pose). Raise your buttocks high, palms press into the floor, shoulder firm down towards tailbone, heels press towards the ground.
8. Inhale, walk or jump your the feet to the front of the mat raising into Ardha Uttanasana.
9. Exhale, release to Uttanasana.
10. Inhale reaching both arms up by side and then raising them overhead as you hinge at your hips raising back to Urdhva Hastasana.
11. Exhale the arms back down to Tadasana.
About Raj Yoga School Rishikesh
located in under the foothills of the majestic Himalayas and on the banks of the Ganges river. Raj Yoga Rishikesh is one of the reputed yoga school in india and the top destination for students aspiring to become yoga teacher from all over the world. We offer 200hr, 300hr yoga teacher training and yoga retreats in Rishikesh India.
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