Hello everyone! How are you?
I usually plan to post at least twice a week on Hive. However the past 3 weeks have been the most hectic week for me. I have been in the “I’m too busy to tell people how busy I am.” _
Although I am busy, I always set a plan to do yoga every morning.
I’m sure we all know by now that exercise is great for us. But let’s be honest, sometimes finding that motivation to wake up early and work out can be a little difficult.
But I think that you can refer to a gentle yoga exercise, while improving the body's resistance, relieves anxiety, more energy and brighter moods. Even if you don’t have time for a full-on yoga hour daily, Sun Salutations are a great way to keep your practice alive.
So, in this post, I would like to share the Sun Salutation, which is made up of 12 poses. And this yoga practice may change your life.
A morning yoga session doesn't have to include all the difficult poses; sun salutation is a yoga practice with unlimited benefits and starting your day with even a few minutes can have profound effects in a short time.
Let's start now…
1. Prayer Pose (Pranamasana)
Start in a Standing position with feet together, back straight, and looking forward
Bring your hands together at center into a prayer position. You can open or close your eyes.
Take this time to observe your breath and even out your inhales and exhales
2. Upward Salute (Urdhva Hastasana)
Inhale, lift your arms up overhead, your palms should face one another, and you can bring them to touch if desired. Lift your gaze, coming into a slight backbend.
Only bend as much as is comfortable for you. Keep your lower back safe.
3. Standing Forward Bend (Uttanasana)
Exhale and bend forward at your hips. Make sure as you dive to keep your chest lifted and you back straight. Let your shoulders and neck relax. Your hands can rest on your shins, ankles, or blocks in this posture.
4. Equestrian pose – Ashwa Sanchalanasana
Breath in and push your right leg as far back as possible.
Bring your right knee to the floor and slowly look up.
The left shin is perpendicular to the yoga mat.
5. Stick pose (Dandasana)
Inhale and take your left leg back
Bring your whole body in a straight line. Tighten your abs
6. Salute with eight parts or points (Ashtanga Namaskara)
Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit. The two hands, two feet, two knees, chest and chin (eight parts of the body) should touch the floor.
7. Cobra pose (Bhujangasana)
Slide forward and raise the chest up into the Cobra pose. You may keep your elbows bent in this pose with the shoulders away from the ears. Look up at the ceiling.
8. Downward facing dog pose (Adho Mukha Svanasana)
Breathing out, lift the hips and the tailbone up to bring the body into an inverted ‘V’ pose. Engage your core and thighs. Press your heels towards the ground as much as you can.
9. Low lunge (Ashwa Sanchalanasana)
Inhale, bring the right foot forward in between the two hands. The left knee goes down on the floor. Press the hips down and look ahead.
10. Standing Forward Bend (Uttanasana)
Breathing out, bring the left foot forward, beside the other one. Keep the palms on the floor. You may bend the knees, if necessary.
11. Upward Salute (Urdhva Hastasana)
Inhale, lift your arms up overhead, your palms should face one another, and you can bring them to touch if desired. Lift your gaze, coming into a slight backbend.
Only bend as much as is comfortable for you. Keep your lower back safe.
12. Come Back Prayer Pose (Pranamasana)
We have completed one round of Surya Namaskar. It’s simple, easy, and well worth your time! As a beginner, you can start with 4 to 6 rounds, and move up to 12 rounds. With so many benefits in so little time, how can we not practice Sun Salutations every day? Happy practicing!
Thank you for reading! Namaste ❤️