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A fusion of physical, mental and spiritual practice

Introduction

Surya Namaskar, also known as Sun Salutation, is a dynamic sequence of 12 poses that harmonizes breath with movement, creating a powerful flow that invigorates the body, mind, and soul. This ancient practice, deeply rooted in Indian tradition, has gained immense popularity worldwide due to its profound benefits for overall well-being.

The 12 Poses of Surya Namaskar

1. Pranamasana or Namaskarasan (Prayer Pose)

Standing with feet together, palms pressed together in front of the heart, this pose instills a sense of calmness and inner peace.

2. Urdhva Namaskarasana (Raised hands in namaskar Pose)

Inhaling, stretch arms overhead, palms facing each other, and join in namaskar mudra, lengthening the spine and opening the chest.

3. Uttanasana (Forward Fold Pose)

Exhaling, hinge at the hips, folding forward, hands reaching towards the floor, releasing tension and lengthening the hamstrings and back muscles.

4. Ashwa Sanchalanasana (Horse Riding Pose)

Bring your right leg backside as far as you can, resting on the floor with your toes and fingertips. Keep your chest lifted and gaze up towards the ceiling.

5. Parvatasana (Mountain Pose)

From the Horse Riding Pose, step back, forming an inverted V-shape with hands and feet hip-width apart, strengthening the arms, legs, and core.

6. Bhujangasana (Cobra Pose)

Inhaling, keep your chest lifted and palms flat on the floor, extending arms, and arching the back, strengthening the core and opening the chest.

7. Ashtanga Namaskara (Eight-Point Pose)

From the Cobra Pose, lower your body until your forehead, chest, knees, hands, and toes touch the floor. Keep your hips lifted and core engaged.

8. Bhujangasana (Cobra Pose)

from Ashtanga Namaskara pose to cobra pose Inhaling, keep your chest brought palms on the floor extending arms, arching the back, strengthening the core and opening the chest.

9. Parvatasan (mountain pose)

Returning from cobra pose, re-establishing the inverted V-shape, preparing for the next round.

10. Ashwa Sanchalanasana (Horse riding pose)

Stepping forward with one foot, bending the front knee, stretching the back leg, opening the hips and hamstrings.

11. Uttanasana (Forward Fold Pose)

Returning from Ashwa Sanchalanasana pose, exhale, hinge at the hips, folding forward, hands reaching towards the floor, releasing tension and lengthening the hamstrings and back muscles.

12. Urdhva Namaskarasana (Raised hands in namaskar Pose)

Inhaling, stretch arms overhead, palms facing each other, and join in namaskar mudra, lengthening the spine and opening the chest.

• Pranamasana or Namaskarasan (Prayer Pose)

Finally coming back to Namaskarasan (Prayer Pose). Standing with feet together, palms pressed together in front of the heart, this pose instills a sense of calmness and inner peace.

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Watch in detail:

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Benefits of Surya Namaskar Yoga

• Improves Physical Fitness: Surya Namaskar strengthens and tones muscles, enhances flexibility, improves cardiovascular health, and boosts stamina.
• Promotes Mental Well-being: The rhythmic flow of breath and movement helps reduce stress, anxiety, and depression, promoting calmness and inner peace.
• Enhances Spiritual Connection: Surya Namaskar is rooted in ancient yogic philosophy, connecting the individual to the universal energy of the sun, fostering a sense of oneness and spiritual awakening.

Tips for Practicing Surya Namaskar Yoga

• Find a Suitable Space: Practice in a quiet, well-ventilated area with ample space to move freely.
• Wear Comfortable Clothing: Dress in loose-fitting, comfortable clothing that allows for unrestricted movement.
• Warm Up Beforehand: Perform gentle warm-up exercises to prepare your body for the practice.
• Coordinate Breath with Movement: Inhale and exhale deeply, synchronizing breath with each pose.
• Listen to Your Body: Honor your body’s limitations and modify poses as needed.

Conclusion

Surya Namaskar Yoga offers a holistic approach to well-being, combining physical benefits with mental and spiritual nourishment. By incorporating this practice into your daily routine, you can cultivate a sense of balance, harmony, and overall vitality.