12 Surya Namaskar Steps You Should Practice Every Morning
Pranamasana (Prayer Pose):-Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet. Expand your chest and relax your shoulders. As you breathe in, lift both your arms up from the sides and as you exhale, bring your palms together in front of the chest in a prayer position.
Hasta Padasana (Hand To Foot Pose):-Breathing out, bend forward from the waist, keeping the spine erect. As you exhale completely, bring the hands down to the floor, beside the feet.
Hastauttanasana (Raised Arms Pose):-Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers.
Ashwa Sanchalanasana (Equestrian Pose):-Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up.
Dandasana (Stick Pose):-As you breathe in, take the left leg back and bring the whole body in a straight line.
Ashtanga Namaskara (Salute With Eight Parts Or Points):-Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit. The two hands, two feet, two knees, chest and chin (eight parts of the body touch the floor).
Bhujangasana (Cobra Pose):-Slide forward and raise the chest up into the Cobra posture. You may keep your elbows bent in this pose, the shoulders away from the ears. Look up
Parvatasana (Mountain Pose):-Breathing out, lift the hips and the tail bone up, chest downwards in an ‘inverted V’ (/) posture.
Ashwa Sanchalanasana (Equestrian Pose):-Breathing in, bring the right foot forward in between the two hands, left knee down to the floor, press the hips down and look up.
Hastauttanasana (Raised Arms Pose):-Breathing in, roll the spine up, hands go up and bend backwards a little bit, pushing the hips slightly outward.
Tadasana:-As you exhale, first straighten the body, then bring the arms down. Relax in this position, observe the sensations in your body.
Breathing out, bring the left foot forward. Keep the palms on the floor. Hasta Padasana (Hand To Foot Pose):-You may bend the knees, if necessary.