Surya Namaskar is a cycle of 12 yoga poses performed in a series. Here's a step-by-step guide to doing Surya Namaskar at home.Swipe to learn more!
PRANAMASANA
Stand at the front of your mat with your feet together and your hands in a prayer position. Take a few deep breaths to centre yourself.
HASTA UTTANASANA
Inhale as you raise your arms above your head. Stretch your whole body upward, arching slightly backward.
HASTA PADASANA
Exhale as you bend forward at your waist. Keep your spine straight and try to touch the floor with your hands beside your feet.
ASHWA SANCHALANASANA
Inhale and step your right leg back. Lower your right knee to the ground and look up.
DANDASANA
As you continue inhaling, bring your left leg back and align your body in a straight line, like a plank.
ASHTANGA NAMASKARA
Exhale as you lower your knees, chest, and chin to the floor. Keep your hips elevated.
BHUJANGASANA
Inhale as you slide forward and raise your chest into a cobra-like position. Keep your elbows bent and your shoulders away from your ears.
PARVATASANA
Exhale as you lift your hips and tailbone, forming an inverted V shape. Keep your heels grounded as much as possible.
ASHWA SANCHALANASANA
Inhale and step your right foot forward this time, between your hands. Look up and keep your left knee on the ground.
HASTA PADASANA
Exhale and bring your left foot next to your right foot. Keep your hands on the floor beside your feet.
HASTA UTTANASANA
Inhale as you raise your arms again, stretching your body upward.
PRANAMASANA
Exhale and return to the prayer position. Take a moment to centre yourself and breathe.
CONCLUSION
These series of asanas, when performed in the correct way, can benefit your mental and physical health. Consult a yoga instructor to do these asanas.