Sun Salutes for Any Body

Sun Salutes for Any Body

Subscribe to Outside+ now to get unique access to all of our content, including sequences, instructor tips, video lessons, and much more. While teaching and leading Sun Salutations (Surya Namskar), which I personally enjoy doing on a regular basis, I’ve come to notice time and time again the difficulty of one specific transition in the sequence: going from Down Dog to High Lunge as you finish off one round of a salutation. There might be a variety of factors contributing to this being so difficult for some of us.

Having a shorter leg and arm length in comparison to your legs and arms might make it difficult to lift your foot completely up between your hands.

A fresh concept came to me on a recent teaching trip to Washington, DC, even though I had previously taught several strategies to help you improve the forward step of the leg you’re coming into a lunge with.

As a result, the Severed Sun Salute was created!

  • ), as several have previously suggested.
  • It consists of two components and a large number of phases, which I will describe and illustrate more below.
  • On the inhalation, raise the arms aloft into Urdhva Hastasana (Upward Salutation), and on the exhalation, fold over into Uttanasana (Fold Over Pose) (Standing Forward Bend).
  • As you exhale, lower your left knee to the floor, your right hand to the right knee, and rotate your stomach and chest to the right.
  • Taking a deep breath in, exhale and raise your arms up to Uttanasana (cobra pose).
  • On the second side, repeat the steps from the first.
  • You can conclude by standing in the center of the mat, closing your eyes, and mentally repeating the pattern without moving your body.

Part 2: After opening your eyes, do a dosey doe to the rear of your mat (you could even envision a little square-dance melody in your head!) and stand at the back edge of your mat facing forward.

Make sure you have all ten fingers on the mat, even if you have to bend your knees a little, then on your inhale, move your hands toward the front of the mat.

Inhale and go forward into either the Plank, High Cobra, or Up Dog positions as you exhale.

This last maneuver requires considerable practice in order to perform efficiently.

Inhale all the way up to Urdhva Hastasana, then exhale all the way down to finish in Anjali Mudra.

When you are finished, repeat the procedure three more times.

Small adjustments in practice, I feel, will help to maintain our thoughts as flexible and adaptive as possible as we grow older. Try it out and see what happens!

Sun Salutation Yoga: 11 Facts about Your Daily Full Body Workout

| Last updated on November 5, 2020 | Written by Elizabeth Herman To get a full-body exercise while also relaxing into meditation, check out the Sun Salutation video on YouTube now! You’ll be pleased you took the time to read this! Are you a newbie in yoga? If this is the case, you might be interested in learning more about a famous asana sequence known as the Sun Salutation (calledSurya Namaskarin Sanskrit). You’d want to know how to do it correctly, when to practice, and how many rounds to do at once.

  1. To receive the greatest outcomes, it is critical to conduct things correctly and to be aware of crucial details.
  2. 1 What is the purpose of the Sun Salutation?
  3. It is necessary to perform the Sun Salutation for two reasons.
  4. The muscles must be stretched, flexed and toned as part of the exercise.
  5. It also has a variety of health advantages that go beyond the physical aspect.
  6. It consists of simple postures such as mountain stance, forward bend, plank pose, and downward facing dog, among others.
  7. The Sun Salutation is a way for us to express our thanks to the sun in a positive way.

2 When is the best time to do Sun Salutation?

However, the optimum time to do it is in the early morning, just as the sun is rising.


Whenever the moon is visible, you can engage in Moon Salutation exercises (Chandra Namaskar).

4 What is the best place to do the Surya Namaskar?

You could want to do your stretches outside or in a well-ventilated area with a view of the surrounding landscape.

It is possible that you may be tempted to copy your yoga teacher or a fellow practitioner when you are a novice.

It is not the intention to compete with anyone.

6 What is the optimal number of Surya Namaskars to perform?

Sets of exercises are performed throughout the practice session.

There are two rounds in a single set.

However, as a novice, you may choose to start with two to four rounds of the game (1 to 2 sets).

7 The Sun Salutation alone is insufficient.

The Sun Salutation is a full-body workout that can be done anywhere.

Consult with your Sri Sri Yoga instructor to determine the appropriate yoga positions to perform after performingSurya Namaskar.

It is possible to achieve varied results by practicing at different speeds.

To achieve total meditative relaxation, use your breath as an efficient instrument in gradual motions to bring your entire body and mind into harmony.

Exercise at a rapid pace if you’re doing it to warm up before a game or competition.

Inhale and exhale in alternate movements to assist you maintain a steady tempo at any rate.

It’s critical to master this yoga position (asana) practice under the supervision of a qualified and experienced yoga instructor, just like any other.

That individual can provide clarification on how to change the postures as needed for the sake of your greatest advantage.

With your yoga practice in mind, we look forward to assisting you.

Prior to performing the first yoga stance, it is recommended that you check with your doctor if you have persistent back pain, any other discomfort, or some other chronic physical ailment.

Make a point of practicing on a regular basis in order to attain the greatest outcomes.

“It is preferable to practice for 20 minutes every day rather than for an hour every now and then,” explains Krishan Verma, a senior Sri Sri Yoga teacher.

While regular yoga practice can result in improved health, it should be noted that it is not a replacement for medical care.

It is important to study and practice yoga under the guidance of a certified yoga instructor in order to achieve success. If you have a medical problem, you should practice yoga after checking with your doctor.

Take yourasanapractice to a next level

Following your asana practice with powerful breathwork and meditation, you will be able to add a great deal of depth to your practice and get the benefits of both. Experience a guided breathwork and meditation with Beyond Breath, a free online session with a live instructor, right now. You will also learn about SKY Breath Meditation, which has assisted millions of individuals across the world in reaping the deeper benefits of yoga and taking their yoga practice to a higher level of proficiency.

Several prominent Sri Sri Yoga instructors, including Dinesh Kashikar and Krishan Verma, contributed to the writing of this text (Yoga Shiromani and Yogacharya).

She is also a certified yoga instructor and holds a PhD in English with specializations in Rhetoric and Composition, as well as Literature.

Start Your Yoga Practice With a Sun Salutation Warm up Sequence

In any vinyasa flowstyle yoga practice, the sun salutations are an essential aspect of the routine. You may not even be aware that you are performing them, yet many professors utilize them as a warm-up at the beginning of class or even as the foundation for whole lessons. If you master this sequence, it will be quite beneficial if you ever want to practice yoga on your own. After all, one of the most difficult aspects of practicing yoga on your own is figuring out what to do when you first go on your mat.

Watch Now: A Beginner’s Guide to Sun Salutations

When it comes to this sequence, the breath is really crucial. In order to go from one posture to the next, the breath must always be taken in connection with either an inhale or an exhale. By adjusting the amount of breaths taken in each posture, you may adjust the overall tempo of the program. Make certain that you are moving into the next position on the right inhalation.

Step-by-Step Instructions

To begin performing sun salutations at home, simply follow these straightforward instructions. Before you begin, warm up with a few Cat-Cow stretches.

Begin in Mountain Pose

Ben Goldstein’s Verywell / Ben Goldstein In Mountain Pose (Tadasana), begin by bringing your hands to your heart in the Anjali Mudra position at the edge of your mat. If you want to do so, this is typically where you would come to pause and set an intention for your practice. Inhale. Raise your arms out to the sides and up to the ceiling, bringing your palms together over your head in the raised arms stance (see photo) (Urdhva Hastasana). Allow your shoulders to naturally stretch upward as you lift your eyes to your thumbs and index fingers.

Uttanasana to Flat Back

Ben Goldstein’s Verywell / Ben Goldstein Exhale. In order to get into a forward bend, you must first release your arms to either side and then fold over your legs (as if you were taking a swan dive into a swimming pool) (Uttanasana). Alternatively, you can fold forward while keeping your palms together and passing them in front of your heart. Ensure that your fingertips are in alignment with your toes. If it’s feasible, flatten your hands and tent your fingers together. If your hands do not reach the floor while your legs are straight, you can prop them up on blocks.

If it’s more comfortable for you, you may also bend your knees a little bit farther. Inhale. When you get to aflat back (Ardha Uttanasana), lift your head and come onto your fingertips or place your hands on your shins, whatever permits you to make your back very flat.

Plank Pose

Ben Goldstein’s Verywell / Ben Goldstein Exhale. Plank your palms on the ground and take a step or hop back to the plank posture. When performing the plank position, make sure your shoulders are above your wrists and that your buttocks are neither jutting up nor sagging. It is your goal to have a straight line running from the top of your head to the bottom of your feet. Take a deep breath in here. You can also plant the hands in Uttanasana and then jump back into Chakra Dandasana on an exhale, where you can continue your vinyasa flow.

Knees, Chest, and Chin or Chaturanga Dandasana

Ben Goldstein’s Verywell / Ben Goldstein If you’re a beginner, take a deep breath. Reduce your body weight to your knees, chest, and chin. Bringing your chest and chin all the way down to the floor, make sure your shoulders are directly above your hands. Maintain a high buttocks position with your elbows gripping your ribs. Exhale is recommended for more advanced yogis. Lower yourself to the four-limbed staff position by shifting your shoulders forward a few inches (Chaturanga Dandasana). Bringing the shoulders slightly in front of the wrists before lowering the arms can assist you in getting the alignment correct in the final position.

Cobra or Upward Facing Dog

Ben Goldstein’s Verywell / Ben Goldstein If you’re a beginner, take a deep breath in. To get a lowCobra, you must first come forward (Bhudjangasana). As you climb up into the backbend, keep your pelvis and the tops of your feet firmly planted on the floor, but avoid pressing into your hands. Inhale. This is for more advanced yogis. Upward Facing Dog is achieved by rolling over your toes (if this is feasible). Begin by bending your elbows out to the sides, which will help to lower your shoulders and move them away from your ears.

Keep your legs straight and your knees elevated off the floor while performing this exercise.

Downward Facing Dog

Ben Goldstein’s Verywell / Ben Goldstein Exhale. Return to the Downward Facing Dog position. If necessary, you can come through on your hands and knees along the route. If you need to take a few deep breaths (or more), come here and rest for a while. If you are moving at a rapid rate, you can only take one breath at a time.

Step or Jump to a Forward Bend

Ben Goldstein’s Verywell / Ben Goldstein Exhale. The right foot should be positioned adjacent to the right hand, and then the left foot should be brought to join it in a standing forward bend (Uttansana). You can also select to move ahead instead of backward. This is accomplished by bending your knees on an inhale and leaping your feet to meet your hands. Try to land with your toes in line with your fingers when you land on your feet. Inhale all the way up to a flat back, then exhale all the way back to Uttanasana.

Finish the Sun Salutation

Ben Goldstein’s Verywell / Ben Goldstein Inhale.

To return to the raised arms position, extend your arms out to your sides and up, reversing the swan dive motion. Exhale. Arrive in mountain posture with your hands in a prayer position at the center of your chest.

Common Mistakes

When doing the sun salutation sequence, there are a lot of moving elements, which makes it easy to lose track of proper form, which can put stress on the joints and even cause damage. Pay close attention to the following stances in particular.

See also:  The Truth About Forward Bends

Misaligning Plank Pose

When doing the sun salutation sequence, there are a lot of moving elements, which makes it easy to lose track of proper form, putting stress on the joints or injuring yourself. Particular attention should be paid to the following poses:

Collapsing Into Chaturanga

Chaturanga Dandasana (Chaturanga Pose) is one of the most difficult positions to learn. Maintain a tight grip on the bar with your elbows and only drop the bar halfway or three-quarters of the way down to prevent falling into a “banana back.” If you’re still working on developing your core and upper body strength, you can lower yourself down using the knees-chest-chin approach before shifting to Upward Facing Dog.

Dropping the Head Back in Upward Dog

In Upward Facing Dog, the key to maintaining a properly aligned spine is to avoid lowering your head back, which compresses the cervical spine at the back of the neck. It is preferable to keep your feet closer to the ground, similar to Cobra Pose, in order to maintain spinal length.

Rounding the Spine in Downward Dog

The most typical cue for Downward Dog is to straighten the legs and press the heels of the feet into the ground. One disadvantage of this is that it might produce a propensity to circle the spine, which is particularly dangerous when the hamstrings are tight and it is difficult to straighten the legs. In order to obtain the ideal V-shape in the position rather than a U-shape, a minor bend in the knees should be introduced. Maintaining a neutral spine is preferable to attempting to keep your legs straight and your heels on the ground.

Modifications and Variations

There are several different sun salutation versions to explore, some of which are more difficult to master than others.

Need a Modification?

Sun salutations may be tailored to practically any ability level by modifying the postures. If you want to understand the flow of the movement pattern before moving on to more challenging versions, start with the following modification: Try this:

  1. Start in a tabletop posture with your hands and legs together
  2. As you push your shoulders forward past your wrists, keep your elbows tightly clasped together. Lower carefully, either all the way down to your belly button or simply halfway down if you’d want to keep your stomach off the floor
  3. Press into a little backbend or infant Cobra Pose while taking a deep breath in. On an exhale, bring your hands and knees back to your starting position.

You may modify this prenatal sun salutations sequence to suit your needs if you are already practicing yoga on a regular basis while pregnant.

Up for a Challenge?

To add variety to your practice, try sun salutation B (surya namaskar B) or moon salutations (chandra namaskar) to start with. In addition to demanding postures like Chair Pose (Utkatasana) and grounding poses like Warrior I (Virabhadrasana I), sun salutations contain a heart-opening standing backbend known as Savasana (Sun Salutation).

Safety and Precautions

If you have experienced an injury to your back, arms, or shoulders, you should refrain from performing sun salutations. In the case of those who have had stomach surgery lately or who are pregnant, it is recommended that they consult their doctor regarding sun salutations, particularly Chaturanga Dandasana, which may place pressure on the abdomen. If you notice any discomfort in your lower back while performing Upward Facing Dog, drop yourself down to a low Cobra or avoid the pose completely if necessary.

Transition from a low plank to a high plank and then back to Downward Dog is all that is required. A plus is that your upper body and core will receive an additional workout.

Try It Out

Sun salutations can be included into any of the following yoga workouts:

  • Yoga Sequence with the Fierce Warrior Pose
  • Flow Sequence of Classic Standing Poses
  • Yoga Poses That Build Strength
  • And more.

Thank you for sharing your thoughts! Thank you for taking the time to join up. There was a clerical error. Please try your search again. Verywell Fit relies solely on high-quality sources, such as peer-reviewed research, to substantiate the information contained in our articles. Read about oureditorial process to discover more about how we fact-check our information and ensure that it is accurate, dependable, and trustworthy.

  1. B. Sinha, U.S. Ray, and T.D. Sinha Surya Namaskar, a yogic practice, is the subject of this physiological investigation. 2011
  2. 17(3):62-63
  3. Altern Ther Health Med. 2011

5 Reasons to Do Sun Salutations Every Day

Although it’s unlikely that you’ll have time for a full-on yoga hour every day, Sun Salutations are a terrific way to keep your practice alive and infuse a little yoga sweetness into your day. Regular practice, even if it is for a longer period of time, is preferable to an irregular practice once or twice a week, even if it is for a shorter period of time. It’s straightforward, straightforward, and well worth your time! If you are a beginner, you should start with 4 to 6 rounds and work your way up to 12.

This free 30-Day Yoga Challenge will guide you through the poses and exercises so that you may gain confidence in your abilities.

If you have any doubts about your ability to maintain this level of consistency, here are five compelling reasons to do Sun Salutations every single day!

1. Increase your energy circulation.

Performing Sun Salutations first thing in the morning is a terrific method to re-energize the body. It’s simple to implement, and with a few tweaks, it can be made accessible to everyone! As you begin to complete your rounds, you will notice your heart rate rising. These Sun Salutations will increase your blood circulation, cleanse your blood, and build your physical body, among other things. Exercising the Sun Salutations will be beneficial to your lungs, digestive system, as well as your muscles and joints.

Performing a sequence of Sun Salutations may serve as a good cardiovascular workout that is beneficial to the entire body.

2. Lengthen and tone your muscles.

Strength, flexibility, and tone will be improved in the body as a result of a regular practice of the Sun Salutations. It will help to expand the hamstrings, shoulders, and chest, as well as to relieve tension in those areas. Moving through the postures also helps to lubricate the joints, which helps to ensure that the body maintains its full range of motion throughout the day. Sun Salutations are excellent for releasing tension in the spine, which helps to lengthen the body and enhance its flexibility.

Forward bends, as well as the small back bend of Cobra Pose, assist us to create space and breathe in places of stiffness in our bodies. The condition of our spine is particularly crucial to our general health and well-being. Because our spine is still supple, we are as youthful as our age!

3. Experience moving meditation.

The Sun Salutation is a set of asanas that are intertwined with the breath to form a whole. As you progress from one position to another, you are guided by your breath and allow it to guide your movements. A peaceful, moving meditation may be achieved via the use of the breath, which serves as a link between the body and the mind. Allow the mind to follow the breath, and when it begins to wander, gently bring it back to the present moment. Make an effort to be present. Spend time practicing being in the present moment and not worrying about how many rounds you have completed or how many rounds are left to do.

4. Practice honor and respect.

A regular practice of Sun Salutations provides us with the ideal environment in which to observe our bodies. The practice should reflect the fact that we are all unique every day. On certain days, the body feels elastic and competent, but on other days, the body may feel stiff and fatigued, depending on the activity level. Respect your body in its current state on a daily basis. Keep an eye on it as it develops during your everyday practice and make adjustments as necessary. Try not to let your ego dictate your practice–you are not required to move faster or deeper in yoga because there are no end objectives or criteria in this discipline.

5. Be centered and grateful.

Gratefulness is a beautiful thing to receive. You should read it to yourself. The more you are glad for the things in your life, the more opportunities you will have to find things to be grateful for! It’s a beautiful rising cycle at the moment. You may practice being grateful every morning by performing these Sun Salutations. Be thankful for the fact that you have woken up, that it is a new day, and that you have the ability to move your body as you like. There are so many things that we take for granted and only realize how important they are when they are no longer there.

Take time to focus on one item you are grateful for throughout each round (no matter how small or large), and you will notice a noticeable improvement in your attitude and spirit very quickly!

Good luck with your practice!

An Expert Explains Sun Salutations—and Why You Should Master Them

Despite the fact that yoga may provide significant physical advantages as well as powerful mental clarity and serenity, there can be a lot to take in, even when it comes to learning the fundamentals. As a result, we’ve chosen to assist you by dissecting one of the most important principles of yoga: Surya Namaskar, popularly known as the sun salutation. When it comes to yoga classes, you may not be acquainted with the term, but you’ve almost certainly been put through your paces if you’ve participated in any form of instructor-led yoga session.

Sun salutations, on the other hand, may appear to be only a warm-up exercise before the real work begins, but they are actually one of the most helpful aspects of practicing yoga, and they provide a slew of fantastic advantages.

We’ve assembled everything you need to know about sun salutations with the aid of a yoga instructor, from their purpose and benefits to the positions and how to perform them correctly.

Continually scroll down for your comprehensive introduction to the sun salutations, and watch as you progress from beginner to expert.

What Is a Sun Salutation?

When it comes to yoga, the sun salutations (also known as Surya Namaskar in Sanskrit) are a sequence of yoga positions (or asanas, to be more precise) that are often performed at the beginning of a Hatha or Vinyasa flow session. There are many other versions on this sequence, but the most prevalent are sun salutations A and B, which we’ll get to in a moment. Suryam means “sun” in Sanskrit, while Namaskar means “to bow down to” or “to express appreciation” in the same language. During morning prayer and worship ceremonies, Hindus employed sun salutations, which were a part of their ancient heritage.

According to which variation you’re performing, the poses involved in a sun salutation are different.

While maintaining the focus on meditative breathing throughout both sequences, they are meant to engage, stretch, and revitalize the whole body.

Why Practice Sun Salutations?

Image courtesy of Clicque Images/Stocksy Beyond being a wonderful method to ease yourself into a yoga practice, the variety of asanas included in a sun salutation sequence is meant to open up all regions of the body and leave you feeling more balanced by the time you reach the final stretch. From forward folds to upward-facing dog, the mix of poses is also more than enough to provide you with a hard cardio exercise if you execute them at a fast pace and repeat them multiple times—just think of how much sweat you can generate in a Vinyasa class to get a sense of what I mean.

“A sun salutation may be completed in a single movement and one breath, which helps to increase energy levels,” explains Howe.

The true beauty of sun salutations is found in the psychological advantages they provide.

Students reported feeling more “at ease/peaceful, relaxed, and rejuvenated,” according to the findings of the researchers.

Positive emotions such as increased joy and vigor were also noted along with decreased negative emotions and improved sleeping habits. To our ears, everything sounds really decent!

How to Do Surya Namaskar A

Photograph courtesy of Viktoriia Miroshnikova/Getty Images Beginners should begin here, however maintaining proper form and alignment throughout the sequence will be difficult for even the most experienced yogi to do. While some teachers may give adaptations for particular positions (to accommodate students of varying abilities in a class, for example), Howe guided us through the traditional sun salutation from beginning to end in class. The following is a sequence:

  1. Standing at the top of your yoga mat with your feet hip-distance apart, begin the practice in mountain position (Tadasana). In order to link the four corners of your feet—the big toe, baby toe, outer border of your foot, and heel—you must “feel the four corners of your feet joined.” “microbend your knees, keep your spine long, keep your arms at your side, and keep your palms facing front (this will automatically release your shoulders back and down).” Take a few deep breaths and exhale here to begin your sun salutation. Take a deep breath and raise your arms in an upward salutation (Urdhva Hastasana). The sun, according to Howe, should be honored by your arms rising above your head and your heart elevated in adoration of it. Forward fold (Uttanasana): exhale into this posture, hinging from the hips and guiding with your heart center toward the floor with your knees very slightly bent, allowing the upper body to rest against the legs
  2. Inhale to a low lunge position (Anjaneyasana). The following are Howe’s instructions: “Step one foot back
  3. Knee over ankle when feasible
  4. Lift heart center
  5. Hips forward
  6. Arms can vary—fully extended to the sky, midway, or at heart center.” Take a deep breath and drop into downward-facing dog (Adho Mukha Svanasana). Your knees should be somewhat straight, your heels pushing into the mat, your chest facing your thighs, your tailbone elevated, your spine straight, and your head relaxed in line with your biceps
  7. Take a deep breath and get into plank stance (Phalakasana). The author suggests that you lay your wrists beneath your shoulders, bend your knees, and elevate and activate your core to support your spinal column during this position. The instructor advises that “your upper back should be open, forcing the floor away.” Take a deep breath and strike the four-limbed staff position (Chaturanga Dandasana). Your knees should be down or elevated, your elbows should be clutching your ribs, your chest should be close to the mat, and your eyes should be directed downward
  8. Take a deep breath and raise your body to an upward-facing dog position (Urdhva Mukha Svanasana). As explained by Howe, “raise the heart center, shoulders over the wrists, thighs elevated off the mat, tops of feet pushing into the floor,” long spine, and crown of the head reaches (avoid elevating the chin) are some of the benefits of this pose. The downward-facing dog is exhaled, and the low lunge is inhaled
  9. The upward salutation is exhaled, and the downward-facing dog is inhaled. To end in mountain stance, take a deep breath.
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How to Do Surya Namaskar B

If you’re ready to take things to the next level, sun salutation B is a somewhat more difficult variation on the routine. Start in the same manner as you did for sun salutation A, with both feet at the top of your mat and your attention focused on your breath. The following is an example of how the sequence of postures differs:

  1. To begin, stand in the mountain pose
  2. Exhale into chair pose by bending your knees into a shallow squat posture and pulling your arms up
  3. Inhale into a forward fold by hinging at the hips and allowing your chest to rest on your thighs
  4. Begin in the standing mountain pose. Take a deep breath and bend half-way forward, bringing the head up and up slightly, maintaining the fingers on the floor (if possible) and your back straight
  5. Then exhale and come to a full forward bend. Flow into the plank position, allowing your weight to be supported by your hands and your legs straight behind you, maintaining your body in a straight line. Exhale and maintain the plank posture. In order to achieve the four-limbed staff pose, bend your elbows slightly while keeping them close to your sides until they are parallel to the floor
  6. Exhale and flow into upward-facing dog, straightening your arms and elevating your chest to the ceiling. The bottoms of your thighs will be lifted off the mat, and your feet will be pressed into the floor. Exhale into downward-facing dog position. Your knees should be straight, your heels should be pushing into the mat, your chest should be facing your thighs, your tailbone elevated, your spine straight, and your head relaxed in line with your biceps during this exercise. Take a deep breath in and flow into warrior I position by bringing your right leg forward. Lie down with your right leg bent in a lunge stance while raising your chest and raising your arms straight overhead, such that your hands meet each other. Stay in warrior I, but this time move your left foot in front of your right foot and keep your right foot behind you
  7. Exhale and flow back into the four-limbed staff pose
  8. Inhale and flow into upward-facing dog
  9. Exhale and flow into downward-facing dog
  10. Inhale and move into warrior I, but this time move your left foot in front of your right foot and keep your right foot behind you
  11. Exhale and flow into the four-limbed staff pose When you exhale, flow back into upward-facing dog. When you inhale, flow back into downward-facing dog. Take a deep breath and glide into a forward fold
  12. Take a deep breath and flow into the chair posture
  13. Bring it all together with the mountain posture.

How to Do Chandra Namaskar

Photograph courtesy of Viktoriia Miroshnikova/Getty Images It’s natural to believe that sun salutations should only be conducted during the daylight, given that the term “sun” is explicitly included in the name. However, this is not the case. While many yogis advocate practicing Surya Namaskar in the mornings at dawn, or simply at the beginning of your day if you’re not a morning person, it may be done at any time of day or night. If, on the other hand, you want to follow the rules, you might want to attempt Chandra Namaskar, the evening counterpart to the sun greeting, or moon salutations.

The asanas in a moon salutation sequence are particularly beneficial for including in your night practice since they focus on balancing the respiratory, circulatory, and digestive systems, allowing your body to detoxify, relax, and heal itself as you sleep.

  1. With your first breath, begin with a seated mountain posture
  2. With your second breath, flow into an upward salute by raising both arms straight overhead and elevating your chest to the ceiling. Alternatively, you can move into a side bend by moving your outstretched arms to one side
  3. Inhale and flow into the goddess squat, stepping out into a wide squat with your toes pointed out and your arms bent out at your sides with palms up
  4. Exhale and flow into the warrior pose, stepping out into a wide squat with your toes pointed out and your arms bent out at your sides with palms up
  5. As you exhale, straighten your legs to a standing position with your toes pointing out. This will bring you into the star pose. The extended triangle position is achieved by extending your arms straight out to both sides, palms facing front. Inhale and flow into the pose. Bend your hips to the right side, pointing the toes of your left foot straight forward and maintaining your right foot turned out slightly. Continue to bend to the right until your right hand can be resting on your ankle, shin, or the floor behind your foot, then stop. While keeping your attention on the floor, lift your left arm straight above
  6. Exhale and flow into the pyramid position, sliding your left arm down toward the right side while keeping your gaze fixed on the floor. It is important to keep your legs in the same posture as described earlier. Inhale and step forward with your left foot in a lunge stance to form a low crescent lunge by rising your chest and extending your leg. Kneel down on your right knee and stretch that leg straight behind you, as if you were walking. While pushing your hips forward and pulling your arms and chest up, keep your right foot firmly planted on the floor and your right knee bent. When you exhale, you will be squatting down on your left bent leg, with your right leg straight out beside you with its toes pointed up. Inhale into a low side lunge by turning your hips to the front and squatting down on that left leg, with your right leg straight out beside you with its toes pointed up. In front of you, clasp your hands together. Inhale and flow into the garland posture, drawing your right leg in and coming to a low squat, resting on your bent knees with your bottom a few inches off the floor. Exhale and flow out of the garland pose, returning to a low squat with your bottom a few inches off the floor. Stack your hands together in the shape of a prayer, with your elbows resting between your knees
  7. Exhale and return to a low side lunge, this time extending your left leg straight out to the side and maintaining your weight supported by your right leg
  8. Exhale and return to a low side lunge, this time keeping your weight supported by your right leg
  9. Flow into a low crescent lunge with your right foot forward and your left foot back in a lunge stance as you breathe. Raise your arms over your head and your chest above your shoulders
  10. After you have exhaled, return to the pyramid stance, this time straightening your legs and bending at your hips to the left side
  11. Take a deep breath and glide into the extended triangle position. Extend your right arm up to the ceiling and let your sight to follow your fingers up to the ceiling
  12. Take a deep breath and return to the star stance
  13. Take a deep breath and return to the goddess squat
  14. Take a deep breath and glide into the upward salutation or side bend pose. Finish with the mountain position while standing upright

What’s the Deal With 108 Sun Salutations?

First and foremost, you do not have to commit to 108 rounds of Surya Namaskar every time you want to conduct a quick round of sun salutation. It’s generally agreed that doing 12 rounds is sufficient; nevertheless, it’s recommended to start small and work your way up; if three or four rounds are sufficient for you, continue with them until you’re ready to proceed. It’s typical for some yogis to do the ritual of 108 continuous sun salutations throughout the changing seasons, notably at the spring equinox, in order to cleanse the mind and body while ushering in the new.

The 108 challenge (which is normally completed with Surya Namaskar A) can be completed at your own pace, but remember that it is intended to be difficult on both a physical and mental level.

You may want to give up around the 65-minute mark, but if you are able to keep going, you’ll have yogi points to last you for days. Are you ready to lay down a mat and get to work?

9 Things That’ll Happen to Your Body If You Do Sun Salutations Every Day

The Sun Salutation, also known as theSurya Namaskar in Sanskrit, is a series of 12 repetitiveasanas that are thought to provide a multitude of health benefits, including stress reduction. For example, inverted positions like as the downward dog can aid to improve blood flow and circulation in the body. It’s an excellent workout that can be performed without the need of any equipment and that can be tailored to suit the needs of participants of any age or skill level. And, while most of yoga is based on folklore, we are able to provide you with some scientific evidence to support our assertions.

And why it may have such a positive impact on your emotional and physical health.

1. It burns 400+ calories in 30 minutes.

A single Sun Salutation is a sequence of 12 asanas or positions that is referred to as a round in yoga. If done quickly, each cycle of the Sun Salutation burns around 13.90 calories and takes between 30 seconds and a minute to complete. If you take a minute to finish one cycle and complete 30 in 30 minutes, you will have burned 417 calories total. To accomplish this level of speed and quantity of Sun Salutations, it will, of course, need time and practice. If you’re just getting started, it’s best to go at your own pace.

2. It’s a full-body workout, that adds muscle strength and flexibility.

The Sun Salutation can be performed at a rapid or leisurely pace. Running transforms into a cardio workout of moderate intensity if done quickly, which is better than walking but less intense than walking because of the faster pace. It makes use of all of the major muscle groups in the body and aids in the toning and weight reduction process. While more in-depth research is needed to determine the precise changes that can occur in a person’s body as a result of performing Sun Salutations, keep in mind that it is said to be a “full exercise.” In addition to helping with muscle stretching and strengthening, it also assists with joint strengthening.

3. Sun Salutations regulate metabolism and digestion.

Some Sun Salutation postures, as we shall demonstrate at the conclusion of this essay, compress and stretch the digestive organs of the body. When performed first thing in the morning on an empty stomach, it can help to cleanse the body of toxins and improve digestion in general. Apart from promoting healthier digestion, a Sun Salutation, like any moderately-paced, regularly-practiced exercise, can also help to increase metabolism. Overall, eating nutritious foods and engaging in regular exercise can help you lose weight and improve the absorption of nutrients in your body.

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4. It betters thyroid functions and other hormones in the body.

According to studies, practicing the Sun Salutation on a daily basis can help to maintain healthy thyroid levels in the body since one of the positions in it compresses and stretches the thyroid gland.

It can also assist in the regulation of insulin levels in the body in patients suffering from Type 2 diabetes, the regulation of other hormones generated by the body, and the regulation of menstrual cycles in women.

5. It betters cardiovascular and neural health.

According to a recent study, doing Sun Salutations on a daily basis can lower cholesterol levels. A number of studies have found that even moderate-speed practice, the type that burns less calories, may enhance cardio-vascular function. Of course, it is not only Sun Salutations or yoga that are beneficial to heart health; any and all exercise is beneficial. As a result, it’s always a good idea to keep moving as much as your lifestyle and health permit.

6. It can be performed at any age, in easy or difficult formats.

The Sun Salutation in its purest form is a strenuous physical exercise. Those who are elderly or who have injuries or mobility challenges might have it changed and made more manageable. While the calorie reduction may not be as big as it could be, any amount or type of exercise is always beneficial in some manner.

7. Regular practice betters immunity.

The practice of yoga is also regarded useful for anyone who want to increase their immunity levels, which is very important in today’s environment. Increased health and enhanced physical functions are promoted by the frequent practice of Sun Salutations, which also helps to boost immunity. The pranayama, or breathing exercise that goes along with the asanas, is more important than ever before.

8. The inversion poses aid in better sleep and mental balance.

According to the findings of a controlled trial in which some women practiced yoga (including Sun Salutations) and others engaged in aerobic exercise, the latter practice was associated with improved sleep. The blood rushes to the head in the inversion poses of Sun Salutations, when the head is lower than the spine and the head is lower than the spine. It is believed to increase sleep quality and mental sharpness, as well as overall health.

9. Improves overall health and increases energy levels.

In addition to improving mental and physical health, practicing Sun Salutations has a positive impact on almost every part of your life. Studies have shown that it can help you cope with stress, or at least lessen the impact of stress on you. Given that it is a salutation to the very source of all energy on Earth, it also has the added benefit of making you feel more energized and balanced.

10. This is how to do a Sun Salutation.

This is how to complete the 12 stages of a Sun Salutation, as indicated in the image above, from left to right: Lie down and breathe deeply.

  1. Begin by standing with your feet slightly apart in the traditional prayer stance of Pranamasana. Fold your hands together and bring them to your chest in the Namaste gesture, followed by a bow of the head. Take a deep breath and exhale slowly
  2. Standing backward bend (Hastauttasana): Begin by taking a deep breath and raising your hands above your head, ensuring sure that your ears remain centered between your arms. Sucking in your stomach while bending your body backwards. 10-15 seconds should be spent holding the stance and your breath
  3. Padahastasana (standing forward bend): Take a deep breath and bend forward, allowing your spine to be stretched. Make contact with your toes and, if you are able to move any farther down, rest your palms flat on the floor while maintaining your knees straight. You should try to go as far as you possibly can without bending your knees. Taking a deep breath, pull your left leg back, keeping your hands on the floor. This is known as Ashwasanchalasana (equestrian posture). Maintain a straight posture from the waist up by placing both of your toes and knees on the floor at the same time, and simultaneously bending the right knee. The right knee should be at the middle of your upper arms. You should try to look as high as you possibly can while inhaling and rolling your eyes upward, toward the sun. The plank posture (Kumbhakasana) is performed by taking a deep breath and moving your right leg back while elevating your left knee to be parallel with the right, while maintaining your toes on the ground (Kumbhakasana). While maintaining your hands level on the ground, lower your hips and spine to the ground. Your body will be shaped into a table or plank that is parallel to the ground, with your arms extended straight front. Ashtanga Namaskar (eight-point salutation): Take a deep breath and lower your knees to the ground while bending your elbows. Exhale. Take a deep breath and bring your chest and chin down to the earth together. It is necessary to pull the stomach and abs in and hold them in place in order to prevent contact with the floor. Bhujangasana (cobra pose): Take a deep breath in and move forward, elevating your body from the spine to your arms, commencing with your arms straight. Maintain a straight line from your pelvis to your lower body, and keep your feet flat on the ground. Please avoid hunching your shoulders when reading this article. In Parvatasana (downward dog), exhale and lift your body from the hips up to the ceiling. Change the position of your feet so that you are resting flat on the ground with your knees straight. As you look down, your spine should be stretched and your body should be arranged in the shape of a mountain peak, with the hips at the top. To return to the equestrian stance, take a deep breath and return to the equestrian pose. Make certain that the opposing leg returns to the starting position. After that, the left leg should be in front and the right leg should be behind, replicating the position from step 4. When you exhale, bring the right leg forward, straightening both legs to stand while maintaining your front torso bent down, hands flat on the ground or touching your toes
  4. When you inhale, bring the left leg forward, straightening both legs to stand
  5. Having a standing backward bend (hastauttasana): Take a deep breath in and straighten your upper body while maintaining your spine stretched, lifting both arms over your head with the ears centered between them. Bend your back and hold it for 15 to 20 seconds. Exhale and come forward, straightening the spine. This is known as Pranamasana. Make a downward dog with your arms in the Namaste stance from step 1.

Have you ever tried your hand at the Sun Salutations? What has been your yoga experience like, and what changes have you noticed in your life and health as a result of it? Do you have some interesting photographs or tales that you would like to be published on Bright Side? Send them all here, right now, and without delay. In the meanwhile, we’ll just have to wait!

Refresh Your Monday with a Sun Salutation

Begin your Monday with yoga and other forms of exercise for your body and mind. Yoga has a variety of advantages, including the ability to reduce tension and anxiety while simultaneously boosting strength and flexibility. Begin your day with the Sun Salutation, also known as Surya Namaskar, which is a series of poses, or asanas, that are performed in honor of the sun: If you’re rushed for time, the Sun Salutation is a straightforward yet effective sequence that may be completed in a short amount of time.

In addition to being a stress-relieving exercise, Sun Salutation serves as a physical prayer to the sun.

Indoors or out, on a yoga mat or in a chair, or even in bed, it may be done before you get out of bed or before you go to sleep.

According to research, yoga’s regulated breathing helps to lower cortisol levels, which is the body’s response to stressful situations.

Take advantage of this Monday to learn more about the ancient practice of yoga and why it continues to be such a respected and popular activity. Please join us onFacebook, Twitter, or Instagram for additional advice, shareable visuals, and a whole community of individuals who are just like you.

This is Why You Should be Practicing Daily Sun Salutations

Prepare to welcome the day with a smile on your face! If your day begins with a blasting alarm and a mindless scrolling through your phone, realize that you are capable of so much more than that. It just takes a few minutes of exercise to get your day started in a way that is far more beneficial to your body, mind, and spirit. We are, of course, referring to the practice of committing a chunk of your morning to sun salutations. It is believed that the sun salutations or Surya Namaskars, as they are known in English, were first done thousands of years ago by saints who worshipped the sun.

These stretches don’t require you to be a sun worshipper in order for you to appreciate them and get the advantages they provide.

Let’s start with the basics: what is a sun salutation?

The following are the nine fundamental postures, listed in descending order of performance: Pranamasana is a salutation to the sun (Prayer Pose) Tadasana is a yoga pose (Mountain Pose) Urdhva Hastasana (Urdhva Hastasana) (Upward Salute) Uttanasana is a yoga pose (Standing Forward Bend) Anjaneyasana is a yoga pose (Low Lunge) Pose in the Plank Position Chaturanga Dandasana (Chaturanga Pose) (Four-Limbed Staff Pose) Urdhva Mukha Svanasana (Urdhva Mukha Svanasana) (Upward-Facing Dog Pose) Adho Mukha Svanasana (Adho Mukha Svanasana) (Downward-Facing Dog Pose) It is not only important to have each position correct, but it is also important to get the motions between the poses correct.

During the transition from one position to another, it is important to take deep breaths in and out slowly.

Always take deep breaths through your nose rather than your mouth.

This gives the cycle the appearance of being meditative and minimizes the likelihood of experiencing “heavy breathing.” Following your familiarization with the moves, you may determine how many times you should repeat each one.

Yogis who are more evolved and have more time in the morning claim that the number twelve is magical.

You will be able to find the appropriate amount of time to devote to your own practice.

The fact that you don’t have time to devote an hour to practicing your sun salutations one day shouldn’t prevent you from participating in them in any capacity.

The good news is that with sun salutations, you won’t need to spend countless hours at the gym or in quiet to achieve your physical and mental objectives.

This includes the following: 1 You will establish a point of concentration for your day.

Getting on Facebook or checking emails first thing in the morning is not a good way to start the day.

2 You will get higher quality sleep at night.

How is this restorative sleep accomplished?

You must also ensure that your mind is clear and that your body is sleepy before you begin.

Physical exercise has been found in research after study to enhance the quality of sleep as well as the duration of sleep.

3 You will increase muscle and flexibility as a result of this program.

The more you do this sequence, the stronger and more flexible your body will grow over time.

Additionally, the individuals had a large drop in body fat as well as a considerable weight loss, according to the findings of the study.

Right now, everyone’s attention is focused on health and immunity.

Yes, this is correct!

Cells in your body are replenished with each breath you take in.

Blood that has been enriched provides nutrition to the body’s hungry muscles, organs, and cells, while also restoring the appropriate operation of the body’s systems.

It’s possible that you’re not aware of it, but when you’re calm, your body, especially your immune system, really performs better.

It is easier to fend off illnesses when one’s immune system is stronger.

5 It is quite effective in reducing stress.

As previously said, beginning your day with sun salutations is a far superior method to start your day stress-free than the majority of other alternatives available.

Taking deep breaths slowly and gently while performing sun salutations is excellent for de-stressing.

As you begin to include Surya Namaskars into your everyday routine, you should strive to keep your posture in mind at all times.

Do not rush through the process of doing more rounds until you have mastered each stage. Make tomorrow the first day of your new commitment to completing them first thing in the morning every day!

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