Today, I am sharing with you how I teach Surya Namaskar – Sun Salutations, which is 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 yoga or evening yoga practice, it is recommended to face the sun to absorb the Prana – Life Energy.
This is a wonderful sequence is a workout, to warm up the body, lubricate the joints, and to prepare yourself for your yoga practice.
I recommend my students to focus on breathing, inhale when you move up and exhale when you move down, retain the breath for the transition into plank pose. The more precise each posture is practiced the better the benefit.
The 12 steps of Surya Namaskar in Hatha Yoga with a focus on long Exhale (downwards) and Inhale (upwards).
Exhale, palms together
Inhale, stretch up and back keeping the arms and legs straight.
Exhale, bend forward, and place the hands by the side of the feet, nose touching the knees.
Inhale, stretch the right leg back, place the knee on the floor, foot relaxed, keep the chin up.
Retain the breath, keep the body in a straight line, hips parallel to the floor.
Exhale, drop the knees, chest, and forehead on the floor.
Inhale, lift the head and chest, keep the hips on the floor, the feet together, elbows bend, touching the side of the body.
Exhale, push the hips up and push the chest towards the ground, the Pos 9 – head is between the arms.
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.
Exhale, bring the left foot forward so both feet are together, keep the nose touching the knees.
Inhale, stretch up and back, keeping the arms next to the ears and legs straight.
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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