Sun Salutation Definition: A Guide To The Traditional Yoga Practice
If you are new to yoga, you may have heard about the sun salutation or Surya Namaskar. It is one of the most popular yoga sequences, and it is typically performed at the beginning of a yoga class. In this article, we will discuss the sun salutation definition and its benefits, as well as provide a step-by-step guide on how to perform it.
What is Sun Salutation?
The sun salutation is a series of yoga poses that are performed in a specific sequence. It is a traditional practice that originated in ancient India as a way to honor the sun and start the day with energy and vitality. The sequence consists of 12 poses that are synchronized with the breath, and it is usually repeated multiple times during a yoga class.
Benefits of Sun Salutation
The sun salutation has many benefits for the body and mind. It is a great way to warm up the body and prepare it for other yoga poses. It also helps to improve flexibility, strength, and balance. Additionally, the sun salutation can help to reduce stress and anxiety, improve digestion, and stimulate the circulatory and respiratory systems.
How to Perform Sun Salutation
Here is a step-by-step guide on how to perform the sun salutation:
Step 1: Mountain Pose (Tadasana)
Stand at the front of your mat with your feet together and your hands by your side. Take a deep breath in and raise your arms above your head. Exhale and bring your hands down to your heart center.
Step 2: Upward Salute (Urdhva Hastasana)
Inhale and lift your arms up towards the sky, keeping your palms together. Look up at your hands and arch your back slightly.
Step 3: Forward Fold (Uttanasana)
Exhale and fold forward from your hips, bringing your hands down to the mat or your shins. Keep your legs straight or bend your knees slightly if you need to.
Step 4: Halfway Lift (Ardha Uttanasana)
Inhale and lift your torso halfway up, keeping your spine straight. Place your hands on your shins or thighs and look forward.
Step 5: Plank Pose (Phalakasana)
Exhale and step back into a plank pose, with your hands under your shoulders and your feet hip-width apart. Keep your body in a straight line from your head to your heels.
Step 6: Four-Limbed Staff Pose (Chaturanga Dandasana)
Lower your body down towards the mat while keeping your elbows close to your sides. Hold for a few breaths before moving on to the next pose.
Step 7: Upward-Facing Dog Pose (Urdhva Mukha Svanasana)
Inhale and roll over your toes, pushing your body up into an upward-facing dog pose. Keep your thighs off the mat and your arms straight.
Step 8: Downward-Facing Dog Pose (Adho Mukha Svanasana)
Exhale and lift your hips up and back, coming into a downward-facing dog pose. Keep your heels on the mat and your head between your arms.
Step 9: Halfway Lift (Ardha Uttanasana)
Inhale and lift your torso halfway up, keeping your spine straight. Place your hands on your shins or thighs and look forward.
Step 10: Forward Fold (Uttanasana)
Exhale and fold forward from your hips, bringing your hands down to the mat or your shins. Keep your legs straight or bend your knees slightly if you need to.
Step 11: Upward Salute (Urdhva Hastasana)
Inhale and lift your arms up towards the sky, keeping your palms together. Look up at your hands and arch your back slightly.
Step 12: Mountain Pose (Tadasana)
Exhale and bring your hands down to your heart center as you come back to a standing position.
You can repeat the sun salutation sequence as many times as you like, depending on your level of fitness and energy.
Conclusion
The sun salutation is a traditional yoga practice that has many benefits for the body and mind. It is a great way to start your day with energy and vitality, and it can help to improve flexibility, strength, and balance. By following this step-by-step guide, you can learn how to perform the sun salutation and incorporate it into your yoga practice. Remember to listen to your body and modify the poses as needed, and enjoy the many benefits of this ancient yoga sequence.
So, start your journey today with the sun salutation and experience the positive changes it brings to your life!
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