More Than Just a Workout
Surya Namaskar is a sequence of 12 flowing yoga postures synchronised with the breath. This practice is more than just physical exercise; it's a form of 'moving meditation' that harmonises the body, breath, and mind. Traditionally performed in the morning
to greet the new day, it engages nearly every major muscle group, making it an incredibly efficient way to build strength, enhance flexibility, and boost cardiovascular health. Regular practice can improve digestion, support weight management, and promote mental clarity.
Step 1: Pranamasana (Prayer Pose)
Stand at the front of your mat with your feet together. Bring your palms together in a prayer position at your chest. Ground yourself and breathe naturally. This pose helps to create a state of relaxation and focus before you begin the sequence.
Step 2: Hasta Uttanasana (Raised Arms Pose)
Inhale as you raise your arms up and arch back gently from the waist. Your biceps should stay close to your ears. This posture stretches the chest and abdomen, lifting energy upwards.
Step 3: Hastapadasana (Standing Forward Bend)
Exhale and bend forward from the hips, keeping your spine straight. Bring your hands down to the floor beside your feet. You can bend your knees slightly if needed to keep your hands on the mat. This pose stretches the hamstrings and spine.
Step 4: Ashwa Sanchalanasana (Equestrian Pose)
Inhale and step your right leg back as far as you can. Bring your right knee to the floor and look up. The left foot should be firmly between your hands, with the shin perpendicular to the floor. This pose stretches the hip flexors and quadriceps.
Step 5: Dandasana (Plank Pose)
As you retain your breath (or exhale), step your left leg back to join the right, bringing your body into a straight line like a plank. Your wrists should be directly under your shoulders. This pose is excellent for building core and upper body strength.
Step 6: Ashtanga Namaskara (Eight-Limbed Salutation)
Gently bring your knees down to the floor and then exhale. Lower your chest and chin to the floor, keeping your hips raised. Your two hands, two feet, two knees, chest, and chin should all be touching the ground.
Step 7: Bhujangasana (Cobra Pose)
Inhale and slide forward, raising your chest up into Cobra Pose. Keep your elbows bent and shoulders away from your ears. This pose strengthens the back and opens the chest.
Step 8: Adho Mukha Svanasana (Downward-Facing Dog)
Exhale and lift your hips and tailbone up to come into an inverted 'V' shape. Try to push your heels towards the mat, lengthening your spine and stretching your hamstrings and calves. This pose strengthens the arms and legs.
Step 9: Ashwa Sanchalanasana (Equestrian Pose)
Inhale and bring your right foot forward between your hands. Your left knee comes down to the floor. Look up and feel the stretch, mirroring the pose from Step 4.
Step 10: Hastapadasana (Standing Forward Bend)
Exhale and step your left foot forward to meet the right. Fold your body into the standing forward bend, just as in Step 3.
Step 11: Hasta Uttanasana (Raised Arms Pose)
Inhale, roll your spine up, and raise your hands toward the sky. Bend backward gently, returning to the raised arms pose from Step 2.
Step 12: Tadasana (Mountain Pose)
Exhale, first straightening your body, and then bring your arms down. Stand in a relaxed but alert posture, concluding the sequence where you began. This completes one half-round. For a full round, repeat the entire sequence, this time leading with the left leg in steps 4 and 9.
