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  • Writer's pictureLinder Patricia

Show Gratitude to the Sun

Updated: Apr 25

Surya Namaskar consists of a sequence of yoga poses (asanas) typically performed at the start of a Hatha or Vinyasa flow class. The name itself holds meaning: “Surya” translates to “sun,” and “Namaskar” means “to bow down to” or “show gratitude.” Originally, Hindus used sun salutations during morning prayers and worship rituals. Over time, they evolved into a key part of conditioning the body, calming the mind, and preparing for yoga practice.

Benefits of Sun Salutations:

  1. Physical Conditioning: Sun Salutations engage, stretch, and invigorate the entire body. They help improve flexibility, strength, and balance.

  2. Cardiovascular Health: Research shows that performing Sun Salutations can enhance cardiovascular conditioning. The rhythmic flow benefits your heart and circulation.

  3. Calming and Relaxing: The meditative breathing combined with the poses helps calm the mind, reduce stress, and promote relaxation.

  4. Weight Loss: Sun Salutations burn calories, making them an effective addition to weight loss routines.

  5. Energizing: Practicing Sun Salutations in the morning revitalizes your body and mind, setting a positive tone for the day.

  6. Mind-Body Connection: By focusing on breath and movement, you cultivate mindfulness and connect with your inner self.

How to Do Sun Salutations:

There are variations of Sun Salutations, but the most common ones are Sun Salutation A and Sun Salutation B. Here’s a brief overview:

Sun Salutation A:

  1. Mountain Pose (Tadasana): Stand tall, palms together at your heart center.

  2. Upward Salute (Urdhva Hastasana): Inhale, reach your arms overhead.

  3. Forward Fold (Uttanasana): Exhale, fold forward from your hips.

  4. Halfway Lift (Ardha Uttanasana): Inhale, lengthen your spine.

  5. Plank Pose: Exhale, step back to a high plank position.

  6. Chaturanga Dandasana: Lower down with control.

  7. Upward-Facing Dog (Urdhva Mukha Svanasana): Inhale, lift your chest.

  8. Downward-Facing Dog (Adho Mukha Svanasana): Exhale, lift your hips into an inverted V shape.

  9. Step or Jump Forward: Inhale, step or jump to the front of your mat.

  10. Forward Fold: Exhale, fold forward.

  11. Upward Salute: Inhale, rise up.

  12. Mountain Pose: Exhale, return to the starting position.

Sun Salutation B:

Sun Salutation B includes additional poses like Chair Pose and Warrior I.

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