Sun-salutation, known as Surya-namaskaar in Sanskrit, is a sequential yoga that warms, strengthens and aligns our entire body. Sun-salutation is known as a classic exercise since ages. You can warm up so easily with sun-salutation. You can repeat 3 to 4 times and then you can increase to 10 to 11 times. Sun-salutation is more stimulating and a very calming experience.
Before you begin sun-salutation
Before you do sun-salutation, you should warm up your body with Tadasana (Mountain like posture). While you are warming up, you should focus on your inner sun that is situated in your heart, which is the skeuomorph of the outer sun. Our inner sun represents the light of self-consciousness, without which nothing can exist, just as our body cannot exist without our heart.
Steps to perform a perfect sun-salutation
- Tadasana (Mountain like posture)
Stand with your feet apart from each other, stretch your arms upside and release your shoulders.
- Urdhv-hastasana (Upward salute)
Inhale and stretch your arms overhead in an arc kind of shape. If you feel that your shoulders are stiff, then keep your hands apart and gaze straight.
- Uttanasana (Standing bend forward)
While exhaling, release your arms in wild arc and bend them forward. If you feel pressure on your back, support your hands on blocks. Release your neck.
- Ardh-uttasana (Half standing and bend forward)
While inhaling, push your fingertips down the floor, make your elbows straight and lift your upper torso from your thighs. Lengthen your front torso evenly similar to the length of your entire spine.
- High lunge
Exhale and pull your right foot back. Center your left knee over the heel and bring your left thigh parallel to the floor. While inhaling, reach back to the right heel and lengthen your torso along the front of the left thigh. Continue looking forward.
- Adho mukha savasana (Facing downward like a dog pose)
While exhaling, step your left foot to down dog. Spread your palms and soles. Press the front of your thighs back as you press your hands against the floor.
- Plank pose
While inhaling, bring your torso forward until your shoulders are over your wrists. Your arms will be continue to be perpendicular on the floor. Try not to let your upper back collapse.
- Chaturanga dandasana (Four-limbed staffing pose)
While exhaling, bend your elbows and lower down with your torso and legs parallel to the floor. Keep your shoulders lifted up away from the floor. Then look down at the floor straightly and place your knees on the floor until you build more strength.
- Urdhv mukha savasana (Facing upward dog pose)
While inhaling, stretch your chest forward up and firm your tailbone toward your heels, press your front thighs upward.
- Finish postures
While exhaling, back to down dog position. Repeat all the steps in inverse sequence till tadasana. Observe your body and breathing.
At the end, rest deeply by doing Savasana (Corpse posture). Be healthy and happy!