Surya namaskar ( or Sun salutation) – A holistic full body exercise to rejuvenate our body. These are sequence of 12 yoga postures. Each pose complements the next, providing a full-body workout. Here are the 12 poses that are performed in a sequence, moving from one to the next with each inhale or exhale
- Pranamasana (Prayer Pose)
Stand on a yoga mat with feet together and hands in a prayer position in front of your chest. - Hasta Uttanasana (Raised Arms Pose)
Inhale and raise your arms above your head, arching your back slightly and looking up. - Padahastasana (Standing Forward Bend)
Exhale and bend forward from the hips, bringing your hands down to touch the floor beside your feet, or as close as you can. - Ashwa Sanchalanasana (Equestrian Pose)
Inhale and step your right leg back, lowering your knee to the ground. Keep your left knee bent at a 90-degree angle, and look up, opening your chest. - Dandasana (Stick Pose)
Exhale and step the left leg back to meet the right, keeping your body in a straight line, similar to a plank position. - Ashtanga Namaskara (Eight-Limbed Pose)
Lower your knees, chest, and chin to the floor, keeping your hips slightly raised. This is sometimes referred to as the “Salute with Eight Parts.” - Bhujangasana (Cobra Pose)
Inhale and slide forward, lifting your chest up into a cobra position, with elbows bent and shoulders down. - Adho Mukha Svanasana (Downward-Facing Dog Pose)
Exhale and lift your hips up and back, forming an inverted V shape with your body. - Ashwa Sanchalanasana (Equestrian Pose)
Inhale and step your right foot forward between your hands, with your left leg extended back, similar to pose 4. - Padahastasana (Standing Forward Bend)
Exhale and bring your left foot forward to meet the right, returning to the forward bend position. - Hasta Uttanasana (Raised Arms Pose)
Inhale and sweep your arms up, arching back slightly. - Pranamasana (Prayer Pose)
Exhale and bring your hands back to the prayer position in front of your chest.