The Power of a Morning Ritual
Surya Namaskar translates to ‘salutation to the sun’ and is traditionally practised at sunrise to greet the new day. This dynamic sequence integrates physical postures (asanas), synchronised breathing (pranayama), and mindfulness. Regular practice can
lead to a wealth of benefits, including improved flexibility, enhanced muscle strength, better blood circulation, and reduced stress. It works on nearly every major muscle group, making a holistic exercise to kickstart your day with vitality.
Step 1: Pranamasana (Prayer Pose)
Begin by standing at the front of your mat with your feet together, balancing your weight evenly. Bring your palms together in front of your chest in a prayer position. Exhale and relax your shoulders. This initial pose helps establish balance and a calm focus before you begin the flow.
Step 2: Hasta Uttanasana (Raised Arms Pose)
Inhale as you sweep your arms up and back, keeping your biceps close to your ears. Gently arch your spine to create a slight backbend, opening your chest and stretching the entire front of your body. This pose helps improve posture and increases lung capacity.
Step 3: Hastapadasana (Hand to Foot Pose)
Exhale and hinge forward from your hips, keeping your spine straight as you bend. Bring your hands down to the floor beside your feet. If you're a beginner, it's okay to bend your knees slightly. This forward bend stretches the hamstrings and spine.
Step 4: Ashwa Sanchalanasana (Equestrian Pose)
Inhale and step your right leg back as far as you can, bringing your right knee to the floor. Your left knee should be bent at a 90-degree angle, directly above your ankle. Look forward, lifting your chest. This pose stretches the hip flexors and strengthens the leg muscles.
Step 5: Dandasana (Stick Pose)
Step your left leg back to join the right, aligning your body in a straight line from head to heels, like a plank. Your arms should be perpendicular to the floor. Engage your core muscles to support your back. This pose builds arm and core strength.
Step 6: Ashtanga Namaskara (Eight-Limbed Salutation)
Gently bring your knees, chest, and chin to the floor while keeping your hips slightly lifted. In this pose, eight parts of your body are in contact with the mat: your feet, knees, chest, hands, and chin. Exhale as you lower down. This pose strengthens the chest, arms, and back.
Step 7: Bhujangasana (Cobra Pose)
Inhale and slide your body forward, lifting your chest off the floor into Cobra Pose. Keep your elbows slightly bent and your shoulders relaxed away from your ears. This backbend strengthens the spine and opens the chest and shoulders.
Step 8: Adho Mukha Svanasana (Downward-Facing Dog)
Exhale as you lift your hips and tailbone up, forming an inverted 'V' shape with your body. Press your hands firmly into the mat and lengthen your spine. You can keep your knees slightly bent if your hamstrings are tight. This pose provides a full-body stretch, especially for the hamstrings and calves.
Step 9: Ashwa Sanchalanasana (Equestrian Pose)
Inhale and step your right foot forward between your hands, returning to the Equestrian Pose. This time, your left knee is on the floor and your right leg is forward. Look ahead and lift your chest, feeling the stretch in your hip flexors.
Step 10: Hastapadasana (Hand to Foot Pose)
Exhale and bring your left foot forward to meet your right. Straighten your legs as much as is comfortable, folding your torso over your legs. This is a return to the Hand to Foot Pose from Step 3.
Step 11: Hasta Uttanasana (Raised Arms Pose)
Inhale and slowly roll your spine up. Raise your arms overhead and gently arch your back, mirroring the pose from Step 2. Open your chest and feel the stretch along the front of your body.
Step 12: Tadasana / Pranamasana (Mountain / Prayer Pose)
Exhale and return to a standing position, bringing your hands back to the prayer position at your chest. This completes one half-round. To complete a full round, repeat the entire sequence, this time leading with your left leg in Step 4 and Step 9.
Tips for a Powerful Practice
To get the most from Surya Namaskar, focus on coordinating your breath with each movement. Rushing through the poses diminishes the benefits. Quality is more important than quantity, so even a few mindful rounds are more effective than many rushed ones. Always warm up with some gentle stretches before you begin, and listen to your body, modifying poses as needed. Consistency is key; a few rounds performed daily can bring significant improvements in energy, flexibility, and mental clarity.
