Surya Namaskar Yoga: The Sun Salutation Sequence Explained

Introduction: Surya Namaskar Yoga

The surya namaskar yoga sequence has been practiced in India since ancient times, and it remains popular today. Although the term yoga is fairly new, this practice dates back thousands of years. As the practice evolved over time, new poses were added, but the original sequence remained virtually unchanged.

If you’re ready to learn how to do surya namaskar yoga, follow this guide step-by-step and soon you’ll be performing the same practices as yogis around the world have been doing for hundreds of years!

Content

1. What is Surya Namaskar?
2. How to Perform Surya Namaskar
3. The Benefits of Surya Namaskar
4. Conclusion

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1. What is Surya Namaskar?

Surya Namaskar, also known as Sun Salutation, is an ancient yoga sequence that has been practiced for centuries. It consists of 12 powerful postures that stretch and strengthen the entire body while stimulating the internal organs and glands.

The practice of Surya Namaskar is said to bring balance and harmony to the body, mind, and soul. It is often used as a warm-up before other yoga practices, as it increases flexibility and builds strength. Additionally, the physical movements create an opportunity for practitioners to connect with their breath, cultivate inner stillness, and move through their yoga practice with greater ease and grace.

The 12 postures of Surya Namaskar involve moving through a standing position, extending the arms overhead, bending forward, and lowering the body into a lunge position. The postures are sequenced in such a way that each movement flows naturally into the next, creating a rhythmic and calming flow. The poses help to open and stretch the spine, relax tight muscles, and increase circulation throughout the body.

When practicing Surya Namaskar, it’s important to focus on your breath and be mindful of how your body feels. With patience and dedication, you can experience the many benefits of this powerful practice.

2. How to Perform Surya Namaskar

Surya Namaskar, or Sun Salutation, is a traditional yoga practice that helps to energize and awaken the body. This sequence of postures is composed of twelve poses, linked together with a deep breath in and out as you move from one pose to the next. Surya Namaskar is an excellent practice for strengthening your body, improving flexibility and balance, and enhancing your mental clarity.

To perform Surya Namaskar, begin by standing tall with your feet hip-width apart and your arms at your sides. Exhale, and bring your palms together in front of your chest in prayer position. Inhale, and raise your arms up above your head, stretching your spine and arching your back slightly. As you exhale, bend forward at the waist, reaching for the floor with your hands. Make sure to keep your knees soft and your back straight.

Inhale and step your right foot back into a lunge position, keeping your left knee bent. Exhale and bring your left foot back to meet the right foot, and lower both knees onto the floor. Place your hands on the floor next to your feet and press up into a low push-up position known as Chaturanga. Inhale, press into the palms of your hands, and lift your chest up into Urdhva Mukha Svanasana (Upward Facing Dog Pose).

Exhale and gently lower your body down onto the floor, stretching your torso back and pointing your toes behind you in Adho Mukha Svanasana (Downward Facing Dog Pose). Inhale, step your right foot forward between your hands into a lunge, and then bring your left foot forward to meet it. Lift up your torso and stretch both arms up above your head as you exhale. Finally, inhale deeply and return to the beginning position of Surya Namaskar with both hands in prayer position in front of your chest.

Repeat this sequence of postures four to five times before relaxing in Savasana (Corpse Pose). Be sure to move slowly and mindfully while performing Surya Namaskar, allowing each pose to be connected to the breath. With regular practice, you will experience increased physical strength and flexibility as well as improved mental focus. Enjoy!

3. The Benefits of Surya Namaskar

The ancient practice of Surya Namaskar, or Sun Salutation, has been around for thousands of years. This yoga sequence combines powerful stretching, breathing, and meditation techniques to bring about numerous physical and mental benefits.

Practicing Surya Namaskar is an excellent way to get your daily dose of exercise and is often used as part of a regular yoga practice. It is an ideal choice for those looking to get in shape without stressing the body too much. Many people find that the repetitive nature of this yoga sequence helps to center the mind and calm the spirit.

Surya Namaskar is a beneficial practice for all levels of experience, from beginner to advanced yogi. Whether you're looking for a gentle way to start your day or an invigorating way to end it, Surya Namaskar is sure to provide the physical and mental benefits you need.

The physical benefits of Surya Namaskar are numerous. Practicing this sequence helps to improve flexibility, balance, and coordination. It can also strengthen the muscles of the core, arms, legs, and back. Additionally, this form of yoga can be a great way to increase your cardiovascular endurance, helping you to feel healthier and more energetic.

On a mental level, practicing Surya Namaskar can help to promote a sense of inner peace and harmony. Focusing on each movement and breath can bring about feelings of clarity and focus. It can also help to reduce stress and anxiety, allowing you to move through your day with more ease.

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4. Conclusion

In conclusion, Surya Namaskar Yoga is an ancient practice that has many benefits. By following the sequence and performing each pose correctly, you can strengthen your body, improve your breathing, and increase your flexibility. 

This traditional practice has also been known to have a calming effect on the mind and body. With regular practice, you can enjoy the numerous benefits of Surya Namaskar Yoga.

Surya Namaskar Yoga is a simple practice that can easily be added into any daily routine. If you are just beginning your yoga journey, this sun salutation sequence is a great way to start. With patience and dedication, you can master this sequence and reap the rewards of its various benefits. Namaste!

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