sequence of sun salutation in hatha yoga

SEQUENCE OF SUN SALUTATION IN HATHA YOGA SERIES

EXHALE through your MOUTH, move your HEAD, BODY and ARMS forward to stand straight and bring your PALMS together in prayer at the center of your CHEST

INHALE through your NOSE, lift your BODY and ARMS up together towards the sky, arch your CHEST, bend your UPPER BODY BACK and tilt your HEAD with your PALMS open and facing UP to the skyġ2. Step your RIGHT FOOT forward, parallel with your LEFT FOOT and EXHALE fully out of your MOUTH with your BACK flat, spine STRAIGHT and touch both your PALMS to the floor in front of your FEETġ1. STILL HOLDING YOUR BREATH, walk your LEFT FOOT forward, place your RIGHT KNEE on the floor, bend your LEFT KNEE (*with LEFT THIGH parallel to the floor), tilt your HEAD BACK and lift your NOSE UPġ0. HOLD YOUR BREATH, push your BODY up (to Downward Facing Dog Pose) with both FEET on the floor, both PALMS on the floor, lift both your HIPS UP and roll your weight on to your TOESĩ. Place your HANDS by the side of your CHEST (*with your PALMS facing/touching the floor) INHALE through your NOSE, lift your UPPER BODY UP and back, arch your CHEST and tilt your HEAD back and UP to the sky ( Cobra Pose)Ĩ. EXHALE through your MOUTH and lower your BODY to the floor, touch your KNEES to the floor FIRST then touch your your CHEST on the floorħ. HOLD YOUR BREATH, lift your LEFT KNEE off the floor, step your RIGHT FOOT back to meet your left foot and, with both feet on the floor, charge your UPPER BODY forward, lift your HIPS UP and roll your weight on to your TOES ( Downward Facing Dog)Ħ. Next, step your LEFT FOOT back, place your LEFT KNEE on the floor, bend your RIGHT KNEE (*right thigh should be parallel to the floor), INHALE through your NOSE, tilt your HEAD BACK and lift your NOSE UPĥ. EXHALE out of your MOUTH, bend forward from your lower SPINE, bring your ARMS down toward the floor and place your HANDS on the floor in front of you with PALMS facing the floorĤ. Bring your HANDS together, PALMS touching, at the center of your CHEST in prayer ( Namaskar), INHALE through your NOSE and lift both your ARMS up to the sky with palms facing up, your CHEST arched and your BACK slightly bent (*there should be no strain in or on your lower back -be gentle with your lower back- lift up from your waist and lean your upper body back as you arch your chest)ģ. Stand with your FEET a little-less than hip width distance apart, close your eyes and focus your mind on your breathĢ. Results from Surya Namaskar are uplifting and yet at the same time, grounding.ġ2-Step Instructions for Surya Namaskar aka Sun Salutationġ.

Saluting the sun in Surya Namaskarįor maximum benefits with Sun Salutation Pose, keep both of your eyes closed throughout the entire sequence and bring your mind to your breath by following the queues (provided in the instructions listed below) for when to breathe in, when to breathe out and when to hold your breath entirely so that you can effectively synchronize your breath with the movements of your body and your blood flow. For a majority of yoga schools, studios and instructors practicing Surya Namaskar around the globe, Sun Salutations are usually done in sets of 3-5 with the first few sets done at a slower speed and the last 1-2 sets performed at a little faster speed.

SEQUENCE OF SUN SALUTATION IN HATHA YOGA SERIES

In addition, Sun Salutation pose makes for a perfect warm up posture to compliment any yoga practice (or fitness practice for that matter), helping to prepare the body and mind at the beginning of any series of yoga asanas and other sets of exercises and work-out routines.

Traditionally, Sun Salutations are practiced in the beginning, morning part of the day to properly greet the sun upon rising from rest but, Surya Namaskar can also be done and/or is safe and beneficial to do at any part of the day and even evening time hours. Learn more about Sun Salutation pose and see posture dialogue with instructions below. Sun Salutation pose (Surya Namaskar) provides various health benefits for the human body and mind, from head-to-toe. Translated from two Sanskrit words, Surya and Namaskar, Sun Salutation pose is an ancient yogic asana sequence made up of twelve yoga postures that are done in a specific order with each set (* Surya stands for the Sun, revered by some as the heart of the world, and Namaskar means to bow and/or adore). Sun Salutation Pose: Dynamic yoga for the entire body

Sequence of sun salutation in hatha yoga