12 Sun Salutation Poses

Also known as prayer pose pranamasana is the start of your surya namaskar. How to do the 12 poses of sun salutation for beginners prayer pose pranamasana. The sun salutation can be a very good workout for the cardiovascular during a fast pace.

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Keep both your arms slightly away from each other with your palms facing upwards.

12 sun salutation poses. Stand upright on your mat. Expand your chest and relax your shoulders. So when you do 12 sets of sun salutation you are completing 12 sets x 2 rounds in each set x 12 yoga poses in each 288 yoga poses in 12 to 15 minutes. The 12 steps of surya namaskar or sun salutation 1.

12 surya namaskar steps. Engage your legs and arms while raising your tailbone up toward the sky. The flow pace and duration may vary but the movement is done in along with the breath. This method is called vinyasa.

One round of sun salutation consists of 12 yoga poses one set consists of two rounds of sun salutation first stretching the right side of your body and then the left side. Low lunge ashwa sanchalanasana. Gaze back toward your feet or belly as you breathe deeply. Turn your head to the left side.

Focus for a few minutes on the inner sun at your heart which is the microcosmic equivalent of the outer sun at the heart of our solar system. Keep your legs slightly away from each other. See also troubleshoot your sun salutations before you begin. Standing forward bend hasta padasana.

Downward facing dog. Lie flat on the ground on your yoga mat. The sun salutation is a graceful yoga sequence with a minimum of 12 steps performed at dawn facing the rising sun and worshipping the sun god in hindu mythology. Sun salutation yoga sequence.

As you extend or stretch you will inhale and as you fold or contract you will exhale. Stand at the edge of your mat keep your feet together and balance your weight equally on both the feet. Keep your neck loose while strongly pressing down through your arms and legs. Hold and breathe through this pose for 5 to 7 breaths and slowly lower back to all fours.

As you breathe in lift both arms up from the sides and as you exhale bring your palms together in front of the chest in prayer position. Keeping the palms joined in the previous prayer position breathe in and lift your arms up and bend. A sun salutation is a series of 12 flowing poses done in succession so that one pose transitions gently into the next. Stand in tadasana mountain pose with your palms pressed together in anjali mudra salutation seal.

Nonetheless it is enjoyable to perform salute to the sun either way. On the other hand it can be very relaxing and reflective when yoga postures are executed at a slower pace.