12 Sun Salutation Poses

Focus for a few minutes on the inner sun at your heart which is the microcosmic equivalent of the outer sun at the heart of our solar system. As you breathe in lift both arms up from the sides and as you exhale bring your palms together in front of the chest in prayer position. Gaze back toward your feet or belly as you breathe deeply.

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Turn your head to the left side.

12 sun salutation poses. How to do the 12 poses of sun salutation for beginners prayer pose pranamasana. As you extend or stretch you will inhale and as you fold or contract you will exhale. This method is called vinyasa. Engage your legs and arms while raising your tailbone up toward the sky.

Standing forward bend hasta padasana. Lie flat on the ground on your yoga mat. So when you do 12 sets of sun salutation you are completing 12 sets x 2 rounds in each set x 12 yoga poses in each 288 yoga poses in 12 to 15 minutes. Keep your neck loose while strongly pressing down through your arms and legs.

Stand upright on your mat. Expand your chest and relax your shoulders. A sun salutation is a series of 12 flowing poses done in succession so that one pose transitions gently into the next. Low lunge ashwa sanchalanasana.

See also troubleshoot your sun salutations before you begin. Downward facing dog. Keep both your arms slightly away from each other with your palms facing upwards. Sun salutation yoga sequence.

One round of sun salutation consists of 12 yoga poses one set consists of two rounds of sun salutation first stretching the right side of your body and then the left side. Also known as prayer pose pranamasana is the start of your surya namaskar. Keep your legs slightly away from each other. The flow pace and duration may vary but the movement is done in along with the breath.

The 12 steps of surya namaskar or sun salutation 1. Keeping the palms joined in the previous prayer position breathe in and lift your arms up and bend. The sun salutation can be a very good workout for the cardiovascular during a fast pace. Hold and breathe through this pose for 5 to 7 breaths and slowly lower back to all fours.

On the other hand it can be very relaxing and reflective when yoga postures are executed at a slower pace. Stand in tadasana mountain pose with your palms pressed together in anjali mudra salutation seal. Stand at the edge of your mat keep your feet together and balance your weight equally on both the feet. 12 surya namaskar steps.

Nonetheless it is enjoyable to perform salute to the sun either way. The sun salutation is a graceful yoga sequence with a minimum of 12 steps performed at dawn facing the rising sun and worshipping the sun god in hindu mythology.