How to Perform Surya Namaskara

Surya Namaskara is perhaps the most famous morning asana complex used by people around the world. Its name translates to “Salutation to the Sun.” This yoga improves blood and lymph circulation, increases flexibility, awakens and tones all muscles and organs. Of course, it is a deep ritual that energizes you with the energy of the Sun and makes your mind clear. But these are deep practices, and today we will talk about the physical part of this process.



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Morning Surya-namaskara complex It consists of 12 dynamic asanas. Editorial "Site" They will tell you how to do them properly. We advise you to stock up on a sports mat for convenience. In addition, it will be perfect in the summer as a lounge. So it won't be superfluous.

Surya Namaskara for beginners

1. Stand up straight: feet together, knees flat, pelvis pulled in. Connect your palms at chest level and take some deep breaths and exhales to relax.
   
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2. With inhalation, raise both straight arms above your head, rot your back, the lower back should remain flat, the pelvis is pushed forward as much as possible. Pull your head back without tipping.
   
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3. On exhalation smoothly and without sudden movements, lower the body down, rounding the back. You have to get your feet out. You can bend your knees if necessary.
   
   
   
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4. On inhale, make a wide lunge forward with your right foot. Pull your chest forward and up. Look in front of you, don't pinch the back of your neck. Hands or fingers touch the floor to maintain balance.
   
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5. Place your right leg at left level. Your hands should remain on the floor. The back should be flat or slightly bent in the lower back.
   
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6. After exhaling from the previous asana, hold your breath and lower your knees to the floor. Then lower the chest and chin to the floor, keeping the buttocks elevated (deflection in the lower back). Thus, the floor touches the chin, chest, knees and toes.
   
   
   
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7. On inhalation, lower the hips, while raising the body forward (cat movement). Get your head back. The legs and thighs should lie on the floor, and straight arms should hold the torso. 876507
   
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8. Raise your buttocks while keeping your hands straight. Stand in the bar: pelvis pull in, keep your head straight, face to the floor, lean on your elbows.
   
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9. Inhale with your left foot. Pull your chest forward and up. Look in front of you, don't pinch the back of your neck. Touch the floor with your hands or fingers to maintain balance.
   
   
   
   
10. On exhalation, move the right leg forward, straighten the legs, the chest remains pressed against the knees.
    
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11. Inhale the body and repeat exercise 2.
    
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12. Take the starting position as you exhale.
    
    
    
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Ideally, you will perform asanas in a continuous flow. If you lack one breath or exhale, which is often the case with beginners, do a few. The number of circles depends on physical health and exposure. To begin with, try to make 3 circles, and then bring up to 12 repetitions of the complex. After completing Surya-namaskara, lie down for a few minutes in the posture of the deceased.

Try doing this beautiful asana complex in the morning to feel great. Tell us in the comments if you practice yoga or morning exercise. Share the exercises with your friends on social networks!

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