Details of how to do a simple sun salutation yoga sequence

The sun salutation sequence or Surya Namaskar is a popular yoga practice with a series of movements that combine rhythmically with breathing to bring great results.

The sun salutation is a commonly used exercise to warm up before conquering difficult movements in yoga. Not only that, it’s also a great starter exercise for a home yoga session. The movements in this series of exercises are all basic yoga movements, suitable for beginners. To help you familiarize yourself with this series of exercises, easyhealthylive.com will introduce you to a simple sun salutation yoga sequence.

In the first few exercises, breathe slowly, slowly in each pose. Only move on to the next pose when you have performed the correct inhalation and exhalation technique. If you do sun salutation yoga to warm up, try to do movements that are rhythmic with the breath:

Sun Salutation 1: Mountain Pose (Tadasana)

Sun Salutation 1: Mountain Pose (Tadasana)

Stand up straight on the mat, feet parallel and slightly apart. Paying attention to the alignment of the body, squeeze the thigh muscles and lift the kneecap without stiffening the lower abdomen. You can clasp your hands in front of your chest in a prayer position or let your arms fall to the sides of your body with your palms facing forward. Hold the pose for 5 to 10 breaths.

Sun Salutation 2: Mountain Pose or Raised Hand Pose (Urdhva Hasatansana)

Mountain Pose or Raised Arms Pose

In mountain pose, inhale. Move your hands to the sides and raise them straight up. Palms touching or shoulder-width apart. Try to relax your shoulders and keep your eyes on your hands.

Sun Salutation 3: Standing Pose (Uttanasana)

Standing Pose (Uttanasana)

From mountain pose, bend forward. You can bend your knees slightly if you want. Try to keep your weight on the soles of your feet, if you put too much on the heels, it will cause the hips to move back, causing loss of alignment.

Sun Salutation 4: Basic Bow or Arms Pose (Ardha Uttanasana)

Basic crouching or limb posture

In standing bent over position, lift your fingertips, and at the same time raise your head to get into the basic limb position. Slowly move your torso with your fingertips. Lift your upper body, keeping your spine in line with your neck, without locking your knees. Try not to put too much pressure on your legs.

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Uttanasana (Standing Forward Bend Pose)

Uttanasana (Standing Forward Bend Pose)

Move your torso and fingers back to the front bend. Squeeze in for a deeper bend. You can hold this pose for a few more breaths to stretch your body. Alternatively, you can also try grabbing your big toe for traction as you bend forward.

Mountain Pose (Urdhva Hastasana)

Sun Salutation: Mountain Pose (Urdhva Hastasana)

Continue the series of sun salutations. From standing bent over, reverse each step to return to mountain pose. Begin to lift yourself up slowly as you would a bend. As you stretch, try to relax your shoulders.

Mountain pose

Sun Salutation Pose: Mountain Pose

End the series of sun salutations with the pose you started with, mountain pose. Drop your arms, inhale and exhale evenly before performing the second sequence of this exercise. If you’ve mastered it, you can move on to doing the full series of sun salutations.

Above is some basic information about sun salutation yoga practice. If you are a new yogi, do not hesitate to try these movements today to create a good foundation for your body and form a regular yoga habit every day.

Reference source:

Half Sun Salutation https://www.verywellfit.com/half-sun-salutation-3567190 Access date: January 21, 2021



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