Today, I am sharing with you how I teach Surya Namaskar – Sun Salutations, a sequence of 12 Yoga Postures. Remember, there is no need to buy yoga pants if you are a beginner. Start with comfortable clothes and follow my lessons. You can use any yoga mat for your morning or evening yoga practice. It is recommended to face the sun to absorb the Prana—life Energy.
This is a wonderful sequence that is a workout. It warms up the body, lubricates the joints, and prepares you for your yoga practice.
I recommend that my students focus on breathing: inhale when they move up, exhale when they move down, and retain the breath to transition into plank pose. The more precisely each posture is practised, the better the benefit.
Follow the 12 steps of Surya Namaskar in Hatha Yoga, focusing on long exhales (downwards) and inhales (upwards).
1. Exhale, palms together
2. Inhale, stretch up and back, keeping the arms and legs straight.
3. Exhale, bend forward, and place your hands by the side of your feet, your nose touching your knees.
4. Inhale, stretch the right leg back, place the knee on the floor, keep the foot relaxed, and keep the chin up.
5. Retain the breath, keep the body in a straight line, hips parallel to the floor.
6. Exhale and drop the knees, chest, and forehead on the floor.
7. Inhale, lift your head and chest, keep your hips on the floor, put your feet together, bend your elbows, and touch the side of your body.
8. Exhale, push the hips up and move the chest towards the ground. In Pos 9, the head is between the arms.
9. Inhale, stretch the right leg forward and place the foot in line with the hands. Keep the left knee on the ground and the chin up.
10. Exhale, bring the left foot forward so both feet are together, and keep the nose touching the knees.
11. Inhale, stretch up and back, keeping the arms next to the ears and legs straight.
12. Exhale and place the arms by the side of your body. For the next round, in position 4, stretch the left leg back first. (Alternate the legs right and left for each round).
Om Shanti!
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