Yoga for Sun Salutations
Sun salutations, also known as Surya Namaskar in Sanskrit, are a series of yoga postures that are traditionally practiced at the beginning of a yoga session. They are meant to warm up the body, stretch the muscles, and prepare the mind for the rest of the practice.
Here are the steps to perform Sun Salutations:
- Begin in Tadasana (Mountain Pose), standing at the top of your mat with your feet together and your hands at your sides.
- Inhale and raise your arms above your head, reaching toward the sky.
- Exhale and bend forward, bringing your hands to the floor beside your feet.
- Inhale and lift your torso halfway up, with your hands on your shins and your gaze forward.
- Exhale and step or jump back into Plank Pose, with your hands directly under your shoulders and your body in a straight line.
- Lower your body down to the floor, keeping your elbows close to your sides, and come into Ashtanga Namaskara (Eight-Limbed Pose), with your chest and chin on the floor and your hips lifted slightly.
- Inhale and come into Cobra Pose, with your hands on the floor beside your shoulders and your elbows close to your sides.
- Exhale and lift your hips up and back into Downward-Facing Dog Pose, with your hands and feet on the floor and your hips lifted high.
- Inhale and step or jump your feet forward between your hands, lifting your torso halfway up with your hands on your shins.
- Exhale and fold forward, bringing your hands to the floor beside your feet.
- Inhale and raise your arms above your head, reaching toward the sky.
- Exhale and return to Tadasana.
To make the most out of your Sun Salutations, focus on synchronizing your breath with your movements. Inhale as you lift your arms up and exhale as you fold forward. Also, pay attention to your alignment and engage your core muscles to support your spine.
Remember to listen to your body and modify the poses as needed. If you feel any discomfort or pain, back off and take a break. With regular practice, Sun Salutations can help improve your flexibility, balance, and overall well-being.