Stand with your feet on the ground and your palms together in front of your chest. If you want, you can sing OM SURYA NAMAHA before starting.
Inhale, raise your arms up,
exhale, bend forward, then palms touching the floor.
Inhale, left leg back in the lunge position, then open chest,
exhale, move into down-dog position, then drop knees, chest, and chin to the floor.
Inhale in the cobra position, opening the chest and strengthening the back,
exhale, and then move to the down dog position.
Inhale; the left leg comes forward inside your hands,
exhale; bring the right leg next to the left.
Inhale, come to the starting position, and then bring your hands together above your head,
exhale, the hands come in front of the heart, in the prayer position.
Repeat the sequence on both right and left side up to 5 times.
Gradually, every 3 weeks add one more round.
Lay on the floor with your back. Observe the airflow in your body and rest in the position for 5 minutes.
Sun Salutations, also known as Surya Namaskar, is a distinctive yoga practice. In Sanskrit, “Suria” means Sun, while “namaskar” means greeting. In yoga philosophy, the Sun is associated with masculine energy, the right side of the body, and the Pingala nadi, the energy channel through which the life force flows.
Sun salutations are a complete practice, especially when we add breathing exercises (pranayama) and relaxation at the end. In addition, when we incorporate healing sounds and self-observation into this specific series of poses, we are talking about a comprehensive wellness experience.
Also, sun salutations are an effective way to start your day as they energize the body while awakening the masculine energy of movement and will within us. Ultimately, it is an ideal training unit for individuals seeking to strengthen and stretch their muscles simultaneously.
Sun salutations are best done outdoors on an empty stomach in the morning, at sunrise.
Back Strengthening
Stimulating the balance of all systems inside the body
Synchronizes breathing with natural movement
Increased mental clarity
Providing fresh oxygen to the body
Balancing metabolism
Supports the transition from childhood to adolescence
1. Begin in a prayer pose – standing and connecting. If you want, you can sing OM SURYA NAMAHA before starting.
2. Inhale, raise your arms up
3. exhale, bend forward, then palms touching the floor
4. Inhale, left leg back in the lunge position, then open chest
5. Exhale, move into down-dog position, then drop knees, chest, and chin to the floor
6. Inhale in the cobra position, opening the chest and strengthening the back
7. exhale, and then move to the down dog position
8. Inhale; the left leg comes forward inside your hands
9. exhale; bring the right leg next to the left
10. Inhale, come to the starting position, and then bring your hands together above your head
11. Exhale, the hands come in front of the heart, in the NAMASTE position, in a prayer position
Repeat the sequence, this time starting with the right leg.
First round
Beginners: Do 2-3 rounds at a time and add another round every few weeks to avoid fatigue.
In good fitness level: Perform from 3 to 12 rounds, gradually increasing the speed.
Moreover, some contraindications are essential to consider before performing Sun Salutations. It is not an appropriate practice for the following cases:
