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Mastering the Sun Salutation Sequence on World Yoga Day

Regular practice of Surya Namaskar enhances flexibility, strength, and overall vitality. Enhance your yoga routine with these 12 Powerful Poses.

Mastering the Sun Salutation Sequence on World Yoga Day

Surya Namaskar, or Sun Salutation, isn’t just a yoga sequence; it’s a revitalising journey through 12 powerful poses that can transform your practice and energy levels. Here’s your casual guide to nailing each step:

Also Read: Surya Namaskara (Salutation to the Sun)

1. Pranamasana (Prayer Pose):

  • Stand tall, feet together, and bring your hands together at your heart’s center.
  • Take a deep breath in and exhale, letting go of any tension.

2. Hasta Uttanasana (Raised Arms Pose):

  • Inhale, extend your arms overhead, and arch your back gently to stretch upwards.

3. Padahastasana (Hand to Foot Pose):

  • Exhale, fold forward from your hips, bringing hands beside your feet. Aim to touch your forehead to your knees.

4. Ashwa Sanchalanasana (Equestrian Pose):

  • Inhale, step your left leg back, lower your knee, and look upward with a slight back arch. Feel the stretch in your hip flexors.

5. Dandasana (Stick Pose):

  • Exhale, step your right leg back, aligning your body in a plank position—straight as a stick.

6. Ashtanga Namaskara (Salute with Eight Parts or Points):

  • Lower your knees, chest, and chin to the mat, keeping your hips lifted slightly. Eight points of contact with the ground.

7. Bhujangasana (Cobra Pose):

Inhale, glide forward, lifting your chest into Cobra Pose. Keep elbows bent and shoulders relaxed.

8. Parvatasana (Mountain Pose):

Exhale, lift your hips up and back, forming a V-shape with your body—like a mountain slope.

9. Ashwa Sanchalanasana (Equestrian Pose):

Inhale, this time stepping your right foot forward between your hands, keeping the left knee down. Lift your gaze upward.

10. Padahastasana (Hand to Foot Pose):

  • Exhale, bring your left foot forward to meet your right, folding down with hands beside your feet.

11. Hasta Uttanasana (Raised Arms Pose):

  • Inhale, sweep your arms out to the sides and up, arching back gently to stretch your whole body.

12. Pranamasana (Prayer Pose):

  • Exhale, bring your hands back to your heart in prayer position, grounding yourself.

Step-by-Step Guide to Surya Namaskar Video

Tips for Perfecting Your Practice:

  • Breathe Deeply: Sync your breath with each movement for a seamless flow.
  • Move Mindfully: Focus on smooth transitions between poses, staying present in each moment.
  • Warm Up: Always prep your body with some gentle stretches to prevent any strain.
  • Listen to Your Body: Modify poses to suit your comfort and ability levels.

Also Read: 9 Yoga Postures That can Help You Lose Weight

Regular practice of Surya Namaskar enhances flexibility, strength, and overall vitality—making it an empowering addition to your yoga routine. Ready to greet the sun with every stretch? Let’s flow!

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Written by Bhakti D

Bhakti is a dedicated full-time certified yoga instructor and follows yogic teachings as a way of life rather than a fitness goal. Yoga has helped her lead stress-free life for herself as well as has a calming influence on the family. After she realized the goodness of Yoga, she decided to pursue Yoga more seriously by building on Yoga related competencies. She has done a number of classrooms as well as one to one teaching sessions in Mumbai, helping her clientele achieve a happy and healthy lifestyle.

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