Surya Namaskar

Surya Namaskar

Surya Namaskar is the most popular phrase used in Yoga. It comprises of a series of postures that follo one another as you exhale and inhale. Like they say, anything that is worth doing is worth doing right. Hence below is how Surya Namaskar is done. Hope you get it perfectly right.


Stand in a tadasana pose with your plams joined together (like a Namaste) in the heart. Now inhale and simultaneously take your arms to the sides and then up and fold it above your head to form the Namaste sign. This pose is called the Urdhva Hastasana. Now exhale and while exhaling bend forward like a swan, with your hips completely curved and your palms flat on the ground on each side of the feet (This is called the Utanasana pose). Now inhale and make your back straight and let your finger tips touch the floor. Now exhale again and come back to the Utanasana pose. Next inhale again and form the lunge pose where the right foot is stretched to the back, the body rests on the left leg that is bent and your finger tips is touching the floor. Then exhale again and form the Adho Mukha Svanasana where from the lunge position you take your left feet behind to come together with the right foot, your back is sliding towards the front, your head is hanging and your palms are outstretched. Inhale and bring your body to the plank position whereby you are in a push up position, with your body resting on your arms, your legs stretched backwards and your toes perched a little above the ground.


For a beginner exhale again and drop down on your knees and chest and chin (these three parts of your body should be touching the ground). If you are a more advanced in Yoga then come down to the Chaturanga Dandasana pose wherein your arms are bent, your palms are still on the floor, your toes are still perched up but your body is a little lower than the plank position. Next for a beginner as he or she inhales is the cobra position where you fall flat on your stomach, however your chest and chin are not touching the ground. For people in the Chaturanga Dandasana pose, you have to come to the upward facing dog pose, where your knees are touching the ground but the rest of the body above the knees is perched upwards and you are looking above. Now exhale again and come back to the Adho Mukha Svanasana pose. Inhale and repeat the lunge pose. Similarly repeat the Uttanasana, Urdhva Hastasana and the final Tadasana pose. This is one complete cycle. Now repeat the entire sequence again using your left leg.

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