The Many Benefits Of Daily Sun Salutation Practice
Many years ago when I was just starting out with yoga I was told that even if you don’t have enough time in your day for a full on yoga class make time in your day for a 15 to 20 minute Surya Namaskar (Sun Salutation) practice.
Sun Salutations are a great way to start your day and are perfect for beginners and advanced yogis alike. Daily Sun Salutation practice not only helps build consistency in your practice it has a myriad of other benefits too.
As a flowing yoga sequence Sun Salutations not only energizie your body but they improve blood circulation and strengthen your whole body. You will feel your heart rate increase with each round which is good for your cardiovascular health.
Continuous practice can improve strength, flexibility and tone your body. Sun Salutations open the chest and shoulders and stretch the hamstrings while helping release tension in the spine.
As you work with your breath through each asana you are not only reaping the physical benefits of the practice you are also practicing mindfulness and meditation while you are moving.
Daily practice of Sun Salutations give you the opportunity to check in with your body. Our bodies feel different from day to day. Some days we may be feeling extra supple and energetic while on other days we may feel stiff and lethargic.
The important thing is to respect what your body is telling you, go as fast or as slow as your body tells you to go. Don’t force any movement and if you feel pain in your joints always know that you can move into a resting pose at any time.
As a salute to the sun, Sun Salutations are the ideal opportunity to practice gratitude and respect not only for your body but everything around you. What a great day to start the day!
12 Step Surya Namaskar Sequence
- Starting in Pranamasana (Prayer Pose)
- Stand at the front of your mat with your feet together and the weight of your body equally distributed on both feet.
- Relax your shoulders and stand tall.
- On the in breath lift your both arms up into the air and as you exhale bring your palms together and your arms down so your hands are in front of your chest in prayer position.
- Hasta Uttanasana
- Inhale and lift your arms up and back
- Arch your back and bring your head between your arms with your palms facing each other.
- Hasta Padasana
- Exhale and stretch down from your hips, bending your upper body down from the waist and bringing your hands to the floor
- Your toes and fingers are in line and your head is touching your knees or you are looking towards your thighs (depending on your flexibility)
- You can also bend your knees a little if you’re not too flexible or use wooden blocks if your hands can’t reach the floor.
- Ashwa Sanchalanasana
- Inhale and take your right leg back
- Your right knee is on the ground with toes pointing outward and palms on the floor.
- Look up or gaze forward.
- Plank
- Breathe out and then as you inhale take your left leg back into plank position.
- Your hands are under your shoulders and you are looking ahead at the floor.
- Sashtanga Namaskar
- Exhale and bring your knees, chest and forehead down to the floor into Sashtanga Namaskar. Your elbows are by your ribs away from the floor.
- Bhujangasana
- Keeping your hands firmly grounded and elbows close to your ribs slide your upper body up and look upwards.
- Adho Mukha Svanasana
- Exhale, tuck your toes under and raise your hips up into downward facing dog.
- Ashwa Sanchalanasana
- Inhale and put your right foot between your hands. (You can use your hands to help bring your foot forward if you can’t go directly into this position)
- Your left knee should stay on the floor with toes pointing outward.
- Hasta Padasana
- Exhale and bring your left foot forward to meet the right, moving into a forward bend.
- Your fingers and toes are in line with your head.
- Hasta Uttanasana
- Breathe in and bring both arms up, stretching forward and then back.
- Pranamasana
- As you exhale, bring your palms together at your heart’s centre.
- Repeat this sequence twice and build on it by adding one or two more repetitions each day.
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