Surya Namaskar is also called Sun Salutation. It is a series of yoga postures originating in ancient India and a great way to start your day. It provides numerous health benefits, such as increased flexibility, improved digestion, and reduced stress levels. If you are new to yoga, practising surya namaskar steps can be an excellent place to start your yoga journey. It is a beginner-friendly sequence that can be modified to suit individual fitness.
Start With the Basics
The first step in surya namaskar’s yoga practice is to start with the basics, which consist of 12 postures. The first practice is the prayer pose, also known as Tadasana, which involves standing with feet and palms pressed together, breathing in and out, and focusing on your breath. You can practice each pose individually before moving on to the entire sequence.
Move Slowly and Mindfully
The most important details of the pose entail moving mindfully at every step. The pose begins with a prayer pose followed by a lunge pose, stepping and raising hips and inhaling as you lift your arms. Exhale and move into the forward bend pose, reaching down to touch your toes. You can then move in the plank pose, holding your body straight, and in the upward dog pose, lifting your chest and hips off the ground, inhaling, and moving back into the lunge position, stepping your left foot forward. Finally, you return to the prayer pose.
Practice Regularly
Practice regularly to benefit from incorporating this sun salutation into your daily yoga practice. Aim to practice thrice weekly, preferably in the morning, to establish a routine and develop a deeper understanding.
Modify the Sequence
Modifying the sequence to suit your needs is essential to address any injuries or health concerns. Adjusting the sequence can help make it more accessible and add more challenging postures. For example, the essential idea is to modify the plank pose by placing your forearms on the ground instead of your hands and to add a jump forward from the downward dog pose to the forward bend pose to make the sequence more challenging.
Focus on Your Breath
The most important aspects of incorporating surya namaskar into yoga practice are to focus on your breath and sync the sequence with your breath. As you move through each posture, inhale deeply, allowing your breath to guide your movements, which will help calm your mind, reduce stress, and improve your overall yoga practice.
Incorporate Mantras
Mantras are used during meditation or yoga to help focus the mind and achieve a deeper state of relaxation. Common mantras used during surya namaskar practice include “Om” or “Oom Namah Shivaya,” but any mantra that resonates with the speaker is also used.
Warm-up and Cool Down
It is crucial to warm up the body before starting this practice to prevent injury. Simple stretches or yoga postures help prepare for the sequence and cool down after the practice, allowing the body to relax and release tension.
Incorporating surya namaskar steps into a daily yoga practice is an excellent way to improve overall health and well-being. Start slowly and mindfully, practising regularly, modifying the sequence, focusing on your breath, incorporating mantras, and warming up and cooling down. Listen to your body and modify the sequence to suit your needs to enjoy the benefits of this ancient yoga practice for years to come.
