Sun Salutation, also known as Surya Namaskar, is a popular sequence of yoga poses that is practiced by people all over the world. It is a great way to start your day, as it helps to awaken the body and mind, increase flexibility, and improve overall health. Here, we will guide you through the steps of Sun Salutation and provide you with some printable sequences to assist you in your practice.
The Benefits of Sun Salutation
Sun Salutation is a complete body workout that engages all the major muscles and joints. It helps to improve blood circulation, increase lung capacity, and enhance flexibility. Regular practice of Sun Salutation can also aid in weight loss, reduce stress and anxiety, and improve mental clarity. It is a powerful way to begin your day with intention and focus.
One of the great things about Sun Salutation is that it can be modified to suit your fitness level. Whether you are a beginner or an advanced practitioner, you can adapt the poses to challenge yourself or take it easy, depending on how you’re feeling.
How to Do Sun Salutation
To perform Sun Salutation, start by standing tall at the top of your mat, with your feet together and your hands at your heart center. Take a moment to ground yourself and connect with your breath.
On an inhale, raise your arms overhead and arch back slightly, stretching your whole body. Exhale, and fold forward, bringing your hands to the mat. Inhale, lift your chest and look forward, lengthening your spine. Exhale, step or jump back into a plank position, and lower down into a push-up.
Inhale, scoop your chest forward into upward-facing dog, keeping your shoulders away from your ears. Exhale, lift your hips up and back into downward-facing dog. Take a few breaths here, lengthening through your spine and stretching your hamstrings and calves.
From downward-facing dog, step or jump your feet to the top of your mat. Inhale, lift your chest and look forward, lengthening your spine. Exhale, fold forward, bringing your hands to the mat. Inhale, raise your arms overhead and arch back slightly, stretching your whole body. Exhale, return to the starting position with your hands at your heart center.
Printable Sun Salutation Sequences
If you’re new to Sun Salutation and would like a visual reference, we have found some printable sequences that can assist you in your practice.
Sequence 1
This sequence is perfect for beginners who are just starting to explore Sun Salutation. It breaks down each pose step by step, making it easy to follow along.
Sequence 2
This printable sequence provides a simple and clear illustration of each pose in Sun Salutation. It is great for those who prefer a visual guide to follow along.
Sequence 3
For those looking for a more detailed sequence, this printable guide offers a comprehensive breakdown of each pose in Sun Salutation, along with instructions on how to perform them.
In Conclusion
Adding Sun Salutation to your daily routine can have numerous benefits for your physical and mental health. It is a versatile practice that can be modified to suit your needs and fitness level. With the help of printable sequences, you can easily follow along and integrate Sun Salutation into your regular yoga practice. Start your day off right with this invigorating sequence and experience the positive effects it can have on your body and mind.
