How to Do Sun Salutation Yoga in Hatha Yoga School in Rishikesh, India.
Sun Salutation Yoga, commonly referred to as Surya Namaskar, is amongst the most proficient and all-encompassing yogic practices. There takes 12-posture cycle that interlinks breathing and movement is further, very elegantly, depicted. The blending of strength, flexibility, equilibrium, and mental purity, in a very natural way, this practice, specially for beginners, constitutes is just remarkable. No advanced-level skill or expensive equipment is needed-just a yoga mat, comfortable attire, and a quiet spot.
What is Sun Salutation Yoga?
Sun Salutation Yoga is the classical yogic model which accords praise and acknowledgement to the sun’s power. Both front and back whole-body bends are the gentle stretches. The practice is a physical and mental health promotion tool. The effect of this doing in the mornings can be such that one goes through the day refreshed and cheerful.
Benefits of Sun Salutation Yoga
After only one month of daily practice, there are several benefits that can be realized:
- Greater flexibility of the spine and joints
- Muscles of arms, legs, and abdomen toned
- Blood circulation enhanced and digestion improved
- Weight control made easier
- Stress, anxiety, and fatigue leveled lower than before
This complete body workout is suitable for beginners who want to try the simplest and most effective way of yoga.
How to Do Sun Salutation Yoga – Step by Step for Beginners
A beginner-friendly guide to performing Sun Salutation Yoga safely is given below:
1. Prayer Pose (Pranamasana)
Stand with your feet together in one straight line. Put your hands together in a prayer position in front of the heart. Inhale deeply and exhale.
2. Raised Arms Pose (Hastauttanasana)
Take a breath and raise your arms along with the sky. Very gently bend your back a little while still keeping your chest high.
3. Hand to Foot Pose (Padahastasana)
Exhale and fold your body downwards from the hips. Place your hands on the ground beside your feet.
3. Hand to Foot Pose (Padahastasana)
First of all, exhale and fold your body forward from your hips. Drop your hands down to the ground and touch it next to your feet.
4. Equestrian Pose – Ashwa Sanchalanasana
Take a deep breath and kick back your right leg while simultaneously bending your left knee and raising your chin.
5. Plank Pose
Remain breathless and push off with your left leg, positioning your body in a straight plank position.
Exhale and allow your knees, chest, and chin to slide down toward the floor, touching it lightly.
7. Cobra Pose (Bhujangasana)
Take a deep breath, raise your chest forward and up; elbows should be slightly bent.
8. Downward Facing Dog (Parvatasana)
Exhale and slowly push your hip outward, forming an inverted V shape with the body.
9. Equestrian Pose – Ashwa Sanchalanasana
Inhale and bring right foot forward between your hands.
10. Hand to Foot Pose (Padahastasana)
Exhaling, fold the body and step back with the left foot.
11. Raised Arms Pose (Hastauttanasana)
Take a deep breath and, with a gentle backbend, raise your arms up.
12. Prayer Pose (Pranamasana) Exhale and return to the standing prayer position.
Beginners can perform Sun Salutation Yoga for 4 to 6 rounds and then can increase it further when the strength and stamina improve. Beginners Tips It is best to practice Sun Salutation Yoga on an empty stomach and in the morning. Go slowly and focus on your breathing. Don’t force your body into deep stretches. It’s not worth the perfection if it means getting over the comfort barrier. If you have pain or dizziness, stop and rest. The steady practice will make the beginners feel more flexible and calm inside gradually.
Why Learning Proper Alignment Matters
Sun Salutation Yoga seems quite easy; however, it is very important to have a correct posture and breathe properly if one wants to have maximum benefits and avoid injuries. Most beginners learn better under the guidance of qualified instructors or structured programs, e.g., a Yoga teacher training course. Even a basic-level Yoga teacher training course will not overwhelm you but will give you a better understanding of body alignment, breathing, and safe movement patterns.
Final Thoughts
Above all, Sun Salutation Yoga is more than just exercise; it harmonizes the body, mind, and breath – a moving meditation. It can, as a beginner, lay a solid foundation for your entire yoga journey. With perseverance and regular practice, Sun Salutation Yoga can become a very potent daily ritual, thus, improving one’s health and well-being.
FAQs – Sun Salutation Yoga for Beginners
Q-How many rounds of Sun Salutation Yoga should beginners do?
A first-timer can do 4 to 6 rounds and with continuous practice can go as far as 10–12 rounds.
Q- Are Sun Salutation Yoga and Beginner’s practice suitable for every day?
Surely, the beginners can perform Sun Salutation Yoga daily provided they listen to their bodies and do not overwork themselves.
Q- Does Sun Salutation Yoga aid in weight loss?
Surely, Sun Salutation Yoga helps to lose weight by burning of calories, increasing of metabolic rates, and muscle toning, which all lead to weight control.
Q- Is it compulsory for me to sign up for a Yoga teacher training course to learn Sun Salutation Yoga?
Not at all, yet a Yoga teacher training course will impart the knowledge of the correct technique, breathing, and alignment in a more organized way.
Q- When is the best time to practice Sun Salutation Yoga?
The best time to do Sun Salutation Yoga is early in the morning on an empty stomach.
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Hi!
Very helpful site, I visit it on a regular basi(c)s : )
I love these yoga stretches, they are really calming, while they stretch your mustles. Thanks for this. I love it as a preface to performing a sequence (the beginners sequence for now)