How to Do Surya Namaskar
How to Do Surya Namaskar by Divya Nachani, a practitioner of Iyengar Yoga. Learn how to do Surya Namaskar or Sun Salutation yoga step by step through this video (text and video courtesy of Yoga House). Surya Namaskar helps in weight loss, wrist strength and strengthens the mind and body.
Step 1: Start by keeping your feet together, palms in front of your chest, inhale, take both the palms up, press the base of your palms, look up towards the ceiling.
Step 2: Exhale down to uttanasana. Keep your palms next to your feet, inhale and look forward. Bend both knees, look forward and jump back to chaturangadandasana or plank pose.
Step 3: Go down to a low push up and roll back shoulders. Only your palms and toes should touch the mat. Inhale and look forward to urdhava mukha svanasana.
Step 4: Lift your thigh up, chest forward, exhale down. Ground your heels, push your palms away, lock your chin towards your chest and observe five breaths.
Step 5: Bend both knees, look forward and jump forward to uttanasana again. Exhale down, raise your arms, bring your palms. Repeat all the steps 4 to 5 times.
Step 6: Stand with your feet together and start with utkatasana, also called the chair pose. Knees, ankle bones and fingers are together. Exhale down to uttasanana.
Step 7: Inhale, look forward and jump back to plank pose. Go down to urdhava mukha svanasana, move into down dog posture, raise your right leg up, take a big step forward in between your palms, take both hands up and into the warrior 1 pose. Exhale and back to down dog posture. Repeat movements on the other side. Repeat 3 or 5 times of these.
Step 8: Stand close to a wall, keep your palms on the floor and raise both your legs onto the wall. You should look like an inverted ‘L’. Come down slowly. Repeat 5 to 10 times. Then try the full arm balance on the wall.
Step 9 : Turn around, place your palms on the floor and try to lift your legs up. Move and jump up. Press your wrist down, shoot your legs up, take your buttocks off the wall. Hold for 20 seconds. To come down, bend both knees slowly.