All about sun salutation Detailed steps

Embark on a wellness journey with the Sun Salutation, a time-honored yoga sequence renowned for its benefits. Delve into the detailed steps of Sun Salutation poses, unraveling the ABCs of this transformative practice.

By understanding the intricacies of Sun Salutation A, B, and C, you’ll unlock the gateway to improved flexibility, enhanced mental focus, and a harmonious blend of strength and tranquility.

Explore the profound benefits that extend beyond the physical, tapping into the spiritual and mental dimensions. Whether you’re a seasoned yogi or a beginner, discover the profound impact of Sun Salutation yoga on your overall well-being.

what is sun salutation?

Surya Namaskar, or Sun Salutation is a revered yoga sequence performed at sunrise to honor the sun. Comprising 12 linked poses, it enhances flexibility, warms the body, and promotes holistic well-being—physical, mental, and spiritual.

Common poses include Mountain Pose, Downward-Facing Dog, and Upward-Facing Dog.

sun salutation poses and their sun salutation Sequence?

Sun Salutation, or Surya Namaskar, involves 12 poses performed in a specific sequence:

Prayer Pose (Pranamasana):

Start with hands pressed together at the chest. Certainly! Here are the steps for the Prayer Pose (Pranamasana):

• Start: Stand at the front of the mat with feet together.
• Alignment: Straighten the spine, and relax shoulders, and arms by your sides.
• Breathe: Inhale and exhale deeply, centering the mind.
• Engage: Press palms, engage arm and chest muscles, and keep elbows slightly bent.
• Relax: Soften facial muscles, maintain a gentle gaze, or close your eyes.
• Grounding: Feel the connection between feet and ground, and distribute weight evenly.

• Intention: Set a positive intention or express gratitude.
• Pause: Hold for a few breaths, focusing on the present moment.

This pose is foundational, preparing for yoga sequences like the Sun Salutation. It promotes grounding and mental preparation for the practice.

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Raised Arms Pose (Hasta Uttanasana):

Inhale, lift arms upward and arch back. detailed steps to do: Raised Arms Pose (Hasta Uttanasana) information

• Start: Begin in the Prayer Pose (Pranamasana) at the front of the mat.
• Inhale: As you inhale, raise both arms overhead with palms facing each other.
• Extend Back: Lengthen the spine and arch slightly backward, stretching the entire body.
• Engage Core: Tighten the core muscles to protect the lower back.
• Look Up: Gently tilt the head backward, keeping the neck aligned with the spine.
• Hold: Maintain the pose for a few breaths, feeling the stretch in the entire body.

• Exhale: As you exhale, release the arms and bring them back to the sides.
• Return to Prayer Pose: Transition back to the Prayer Pose to continue the sequence.

Hand to Foot Pose (Hasta Padasana):

Exhale, bend forward and touch the floor. Detailed Steps for Hand-to-Foot Pose (Hasta Padasana):

• Transition: Begin from the Raised Arms Pose (Hasta Uttanasana).
• Exhale: As you exhale, bend at the waist and reach forward, bringing your hands to the floor beside your feet.
• Align Hands: Ensure your hands are in line with your feet, fingers pointing forward.
• Bend Knees: If necessary, bend your knees slightly to accommodate reaching the floor.
• Head to Knees: Bring your forehead toward your knees while keeping the spine straight.
• Engage Core: Engage the core muscles to deepen the stretch and maintain balance.

• Hold: Stay in this position for a few breaths, feeling the stretch in the hamstrings and lower back.
• Inhale: Lift the head and straighten the spine slightly.
• Exhale: Transition back to the Prayer Pose (Pranamasana) or proceed to the next step in the sequence.

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Equestrian Pose (Ashwa Sanchalanasana):

Inhale, step one leg back and gaze upward. Detailed Steps for Equestrian Pose (Ashwa Sanchalanasana):

• Inhale: Step the right foot back, lowering the knee.
• Alignment: Ensure a 90-degree angle with the left knee directly above the ankle.
• Chest Lift: Inhale, lift the chest, and extend the spine.
• Arms: Keep hands on the knee or raise them overhead.
• Hold: Stay for a few breaths, feeling the hip and thigh stretch.
• Exhale: Lower hands, step the left foot back, and repeat on the other side.

Stick Pose (Dandasana):

Inhale, bring the other leg back, aligning the body in a straight line.Detailed Steps for Stick Pose (Dandasana):

• Position: Sit with legs extended forward.
• Hand Placement: Hands beside hips, fingers forward.
• Alignment: Straight spine, engaged thighs, flexed feet.
• Core Activation: Engage core muscles, open chest.
• Breathing: Breathe deeply, hold comfortably.
• Release: Relax legs and lower hands to release.

Saluting with Eight Limbs (Ashtanga Namaskara):

Exhale, lower knees, chest, and forehead to the ground. Detailed Steps for Saluting with Eight Limbs (Ashtanga Namaskara):

• Starting Position: Begin in the Raised Arms Pose (Hasta Uttanasana).
• Exhale and Bend: As you exhale, bend your knees and lower your body to the floor.
• Eight Points Touch: Touch the floor with your knees, chest, chin, hands, and toes – eight points in total.
• Hips Up: Keep your hips slightly elevated from the floor.
• Elbows Close: Keep your elbows close to your body, pointing upward.
• Gaze Forward: Point your gaze forward, keeping the neck in a neutral position.
• Hold the Pose: Hold this position briefly, focusing on controlled breathing.
• Transition: This pose is part of the Sun Salutation sequence; you can transition to the Cobra Pose (Bhujangasana).

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Cobra Pose (Bhujangasana):

Inhale, lift the chest and gaze upward. Detailed Steps for Cobra Pose (Bhujangasana):

• Lie Down:
  • Start on your stomach with legs extended.
  • Place palms under shoulders, forehead down.
• Inhale and Lift:
  • Inhale, lift chest, keeping arms slightly bent.
  • Roll shoulders back, gaze forward.
• Hold and Exhale:
  • Hold for a few breaths.
  • Exhale, lower chest back to the mat.

Mountain Pose (Parvatasana):

Exhale, and lift your hips, forming an inverted V. Detailed Steps for Mountain Pose (Parvatasana):

• Mountain Pose:
  • Start in Mountain Pose with feet together.
• Step Back:
  • Inhale, step the right foot back, lowering the knee.
• Lunge and Raise:
  • Lift the torso, raise arms, and gaze forward.
• Hold and Breathe:
  • Maintain the pose with steady breathing.
• Step Forward:
  • Exhale, bring the right foot forward to return to Mountain Pose.
• Repeat:
  • Repeat on the other side, stepping the left foot back.

Equestrian Pose (Ashwa Sanchalanasana):

Inhale, step one foot forward. Detailed Steps for Equestrian Pose (Ashwa Sanchalanasana)

• Starting Position:
  • Begin in the Mountain Pose (Tadasana) with your feet together and arms by your sides.
• Step Back:
  • Inhale, take a step back with your right foot.
  • Lower the right knee to the floor.
• Lunge Position:
  • The left knee should be directly above the left ankle.
  • Keep the right toes pointed, with the top of the foot resting on the floor.
• Upright Torso:
  • Lift your torso upright.
  • Engage your core and slightly tilt your pelvis forward.
• Raised Arms:
  • Inhale and raise your arms overhead.
  • Palms can be brought together or kept shoulder-width apart.
• Gaze Forward:
  • Keep your gaze forward, and relax your shoulders.
• Hold the Pose:
  • Hold the pose with a steady breath.
  • Ensure your front knee is not extending beyond the ankle.
• Step Forward:
  • Exhale, step the right foot forward, returning to Mountain Pose.
• Repeat on the Other Side:
  • Repeat the sequence with the left foot stepping back.

Hand to Foot Pose (Hasta Padasana):

Exhale, bring the other foot forward.

• Start in Mountain Pose (Tadasana): Stand tall, feet together, arms by your sides.
• Inhale, lift arms overhead: Reach arms up while inhaling, palms facing each other.
• Exhale, bend forward at the hips: Hinge at your hips, keeping the spine straight as you fold forward.
• Place palms beside feet: Bring your hands down to the floor beside your feet or reach for your ankles.
• Inhale, lift head and gaze forward: Lengthen your spine, look forward, and straighten your neck.
• Exhale, bring chest toward thighs: Fold deeper, bringing your chest closer to your thighs.
• Maintain a flat back: Keep your back straight, avoiding rounding.
• Feel the hamstring stretch: Sense the stretch along the back of your legs.
• Hold, breathe deeply for a few breaths: Stay in the pose, taking deep breaths, and feeling the stretch.
• Inhale, rise slowly to standing: Engage your core, lift your torso, and return to the upright position, completing the pose.

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Raised Arms Pose (Hasta Uttanasana):

Inhale, lift arms and arch back.

• Start in Mountain Pose (Tadasana): Stand tall, feet together, arms by your sides.
• Inhale, lift arms overhead: Extend your arms upward, palms facing each other.
• Arch back slightly: Lean back slightly, stretching the front of your body.
• Engage thighs and lift chest: Keep your legs firm, lift your chest towards the ceiling.
• Hold the pose for a few breaths: Maintain the stretch, breathing deeply.
• Exhale, return to Mountain Pose: Slowly lower your arms while exhaling, returning to the starting position.

Prayer Pose (Pranamasana):

Exhale, return to the starting position.

• Stand in Mountain Pose (Tadasana): Begin with feet together, arms at your sides.
• Bring palms together: Inhale and bring your palms together in front of your chest.
• Press hands in prayer position: Press your palms together firmly, engaging your chest.
• Hold for a breath or two: Maintain the posture, breathing deeply.
• Relax and return to Mountain Pose: Exhale, release the pose, and return to the starting position.

what are the Sun Salutation, or Surya Namaskara Mantra ?

The Sun Salutation, or Surya Namaskara, is often accompanied by the following mantra:

Each mantra is associated with a specific posture in the Sun Salutation sequence, adding a spiritual dimension to the practice