Surya Namaskara, also known as Sun Salutation, is a popular yoga sequence that is perfect for starting your day. It is said to help you connect with the sun, and is a great way to energize your body and mind. Practicing Surya Namaskara regularly can help enhance your flexibility, boost your immune system, calm your mind, and improve your overall health and well-being. So, here’s how you can practice this ancient yoga sequence:

The first step to practicing Surya Namaskara is to find a quiet, comfortable place where you can move freely. You can practice it anywhere, but a place with natural light is ideal. Begin by standing at the top of your mat with your feet hip-distance apart, arms at your sides, and palms facing forward.

1. Pranamasana (Prayer Pose)

Bring your palms together in front of the chest in prayer position. Take a few deep breaths and center yourself.

2. Hastauttanasana (Raised Arms Pose)

Inhale, raise your arms above your head, and look up towards your hands, keeping your elbows straight.

3. Hasta Padasana (Hand to Foot Pose)

Exhale and bend forward, bringing your chest towards your thighs. Keep your legs straight and place your hands on the ground beside your feet. If you can’t reach the ground, you can bend your knees slightly.

4. Ashwa Sanchalanasana (Equestrian Pose)

Inhale and step your right foot back, keeping your left foot between your hands. Bring your hands to the ground on either side of your left foot and look forward.

5. Dandasana (Plank Pose)

Exhale and step your left foot back to join the right, coming into a plank position with your body in a straight line from your head to your heels.

6. Ashtanga Namaskara (Eight-Limbed Pose)

Lower your knees, chest, and chin or forehead to the ground while keeping your elbows close to your body. This posture is called Ashtanga Namaskara or eight-limbed pose.

7. Bhujangasana (Cobra Pose)

Inhale and slide your body forward, keeping your arms straight, and lift your chest off the ground. Your hands and feet should remain in the same position.

8. Adho Mukha Svanasana (Downward-Facing Dog Pose)

Exhale and lift your hips up, forming an inverted “V” shape with your body. Keep your legs straight, heels down, and fingers spread wide.

9. Ashwa Sanchalanasana (Equestrian Pose)

Inhale and step your right foot forward between your hands, keeping your left foot behind you. Bring your hands to the ground on either side of your right foot and look forward.

10. Hasta Padasana (Hand to Foot Pose)

Exhale and step your left foot forward to meet your right foot. Bend forward and touch your toes with your fingertips.

11. Hastauttanasana (Raised Arms Pose)

Inhale and raise your arms, keeping your palms together, and look up towards your hands.

12. Pranamasana (Prayer Pose)

Exhale and lower your arms to your sides, bringing your palms together in prayer position.

Repeat steps 4-11 with your left foot moving back in step 4 to complete one round of Surya Namaskara.

When practicing Surya Namaskara, it is important to synchronize your breath with each movement. Inhale when your chest opens up and exhale when you fold forward or lower your body. You can start with five rounds initially and gradually increase the number of rounds as per your comfort.

Surya Namaskara is an excellent way to start and maintain a regular yoga practice. It is a complete workout for the entire body and is suitable for all fitness levels. It improves blood circulation, strengthens the entire body, and is excellent for weight loss. Additionally, it helps in reducing stress and anxiety, thereby improving overall mental health.

In conclusion, practicing Surya Namaskara can not only improve physical fitness and flexibility but also enhance mental well-being. So, begin your mornings with this revitalizing yoga sequence and experience the benefits for yourself.

Quest'articolo è stato scritto a titolo esclusivamente informativo e di divulgazione. Per esso non è possibile garantire che sia esente da errori o inesattezze, per cui l’amministratore di questo Sito non assume alcuna responsabilità come indicato nelle note legali pubblicate in Termini e Condizioni
Quanto è stato utile questo articolo?
0Vota per primo questo articolo!