Mastering the art of Surya Namaskar: A Step-by-Step Guide

Starting Your Day with Surya Namaskar

Hello everyone! Welcome to our very first post in the "How To" series. Today, we're going to learn about something really special and helpful - Surya Namaskar or Sun Salutation.

What is Surya Namaskar?

Think of it like a special way to say 'good morning' to the sun. When the sun comes up, you do a set of 12 easy moves that flow together like a dance. It's a way to wake up your body and get ready for the day. And while Surya Namaskar is perfect for mornings, remember, you can also do it in the evening or whenever you like. The idea is that it was originally meant to be done in the morning to start your day in a positive way.

A Little Story About Sun Salutation

This isn't a new thing. People have been doing Surya Namaskar for a really long time. Long ago, wise people came up with these moves to thank the sun for giving us light and life.

Why Do Surya Namaskar?

You might wonder why you should try it. Well, it's great for your body and mind. It helps make your muscles stronger, gives you energy, and helps you feel calm and happy.

Getting Ready

Before we start, find a spot where you can stand comfortably and see the morning light. Stand up straight with your feet together. Now we're ready to begin!

Step-by-Step Guide to Surya Namaskar

Now that we're all set, let's walk through the 12 simple moves of Surya Namaskar. Don't worry if you can't do them perfectly at first. It's all about trying and getting a little better each day.

Step 1: Prayer Pose (Pranamasana)

This is where we begin. It’s a simple standing pose that helps you gather your thoughts and focus.

• What to do: Stand up straight. Put your feet together. Now, put your palms together in front of your chest like you're praying.

• Why it's good: This pose helps you focus and get ready for the other moves.

Step 2: Raised Arms Pose (Hasta Uttanasana)

• What to do: Breathe in and lift your arms up and back. Make sure to keep your arms next to your ears.

• Why it's good: This move stretches your whole body and helps you feel more awake.

Step 3: Hand to Foot Pose (Hasta Padasana)

• What to do: Breathe out and bend forward from your waist. Try to touch your hands to the floor next to your feet.

• Why it's good: It stretches your back and legs, making them more flexible.

Step 4: Equestrian Pose (Ashwa Sanchalanasana)

• What to do: Breathe in and step your right leg back as far as you can. Bend your left knee and look up.

• Why it's good: This pose stretches your legs and helps with balance.

Step 5: Stick Pose (Dandasana)

• What to do: Inhale deeply and bring your left leg back to meet your right leg, forming a straight line like a board.

• Why it's good: This pose works to strengthen both your arms and legs.

Step 6: Salute with Eight Parts or Points (Ashtanga Namaskara)

• What to do: Carefully lower your knees to the ground, followed by your chest and forehead, keeping your hips slightly raised.

• Why it's good: This pose enhances focus and builds core strength.

Step 7: Cobra Pose (Bhujangasana)

• What to do: Gently glide forward, lift up your upper body, and look upwards, keeping your elbows snug by your sides.

• Why it's good: This is excellent for reinforcing back flexibility and strength.

Step 8: Downward-Facing Dog Pose (Adho Mukha Svanasana)

• What to do: Exhale, push your hips upwards to form an inverted 'V' shape with your body.

• Why it's good: This pose provides a comprehensive stretch to your entire body.

Step 9: Equestrian Pose (Ashwa Sanchalanasana)

• What to Do: Inhale and step your right leg forward again, similar to what you did in the earlier step.

• Why it's good: Offers a great stretch and helps in maintaining balance.

Step 10: Hand to Foot Pose (Hasta Padasana)

• What to Do: Exhale, step your left foot forward and lean forward from your waist.

• Why it's good: Stretches your spine and legs, similar to earlier, enhancing flexibility.

Step 11: Raised Arms Pose (Hasta Uttanasana)

• What to Do: Inhale, straighten up and reach your arms upwards and slightly back.

• Why it's good: Energizes and awakens your entire body.

Step 12: Prayer Pose (Pranamasana) to Finish

• What to Do: Exhale, stand upright, and bring your palms together in front of your heart.

• Why it's good: Concludes the sequence and brings a sense of calm and focus.

Embracing a Daily Sunrise Ritual

Congratulations on learning the steps of Surya Namaskar! You’ve just unlocked a wonderful way to start your day with energy and positivity. But remember, like any new skill, it takes a bit of practice to get it right. So, don’t worry if you’re not perfect at first. The key is to keep trying and to listen to your body.

Making It a Habit

Try to make Surya Namaskar a part of your daily morning routine. Even a few minutes each day can make a big difference in how you feel. You'll start noticing changes in your flexibility, strength, and overall mood.

Listen to Your Body

Always remember, your body is unique. If a pose feels too hard, it’s okay to skip it or modify it to suit your comfort level. Yoga is all about connecting with your body, not straining it.

Share the Journey

And why not share the journey? Encourage your friends or family to try it with you. It’s always more fun to learn and grow together. Speaking of growing together, you're all welcome to join us for a yoga session. We offer two free trial classes where you can immerse yourself in the practice alongside other enthusiastic practitioners. It's a great way to experience the community spirit of yoga firsthand.

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Looking Ahead

We hope you enjoyed this first post in our "How To" series. Stay tuned for more tips, guides, and stories to help you live a healthier, happier life. Next time, we’ll explore another exciting topic that will add more joy and wellness to your days.

Until then, keep practicing, stay positive, and let every sunrise bring a new opportunity for growth and peace. Namaste! 🌞🙏