Just stumbled across an amazing guide to the 12 Steps of Surya Namaskar or Sun Salutation Yoga on Etsy. You can really feel the power of the sun flowing through your body with each step. Check out the images below for a sneak peek of what’s in store!
Step 1 - Prayer Pose (Pranamasana)
This is the starting point of the Sun Salutation Yoga routine. Stand with your feet together and your palms together in front of your chest. Take a deep breath in and exhale. Focus on your breath and set your intention for the practice ahead.
Step 2 - Raised Arms Pose (Hasta Uttanasana)
Inhale and raise your arms up and back, keeping your biceps close to your ears. Stretch your whole body upwards, feeling the stretch in your arms, shoulders and chest.
Step 3 - Hand to Foot Pose (Hasta Padasana)
Exhale and bend forward from the hips, keeping your spine straight. Bring your hands down to touch the floor, or rest them on your shins or knees if you can’t reach the floor. This pose stretches the back of your legs and your spine.
Step 4 - Equestrian Pose (Ashwa Sanchalanasana)
Inhale and step your left foot back into a lunge. Keep your hands on either side of your right foot, with your right knee bent at 90 degrees. Look up to the sky, feeling the stretch in your hips and thighs.
Step 5 - Plank Pose (Chaturanga Dandasana)
Exhale and step your right foot back to meet your left foot in a high plank pose. Your hands should be directly beneath your shoulders, and your body should form a straight line from your heels to the crown of your head. Engage your core to keep your body stable.
Step 6 - Stick Pose (Ashtanga Namaskara)
Lower your knees, exhale and lower your body down to the floor. Keep your elbows close to your body and your hands under your shoulders. Your chin and chest should touch the floor.
Step 7 - Cobra Pose (Bhujangasana)
Inhale and lift your chest and head off the floor, using your arm strength to lift your upper body. Keep your legs and pelvis on the floor. Pull your shoulder blades back and down, and look up to the sky.
Step 8 - Mountain Pose (Parvatasana)
Exhale and push back into downward-facing dog pose. Your hands and feet should be shoulder-width apart. Push your hips up and back, and keep your arms and legs straight. This pose stretches your hamstrings, calves and spine.
Step 9 - Equestrian Pose (Ashwa Sanchalanasana)
Inhale and step your left foot forward between your hands, coming back into a lunge. Keep your hands on either side of your left foot, with your left knee bent at 90 degrees. Look up to the sky.
Step 10 - Hand to Foot Pose (Hasta Padasana)
Exhale and bring your right foot forward to meet your left foot. Keep your palms on the floor, or rest your hands on your shins or knees. Keep your spine straight and your legs straight, feeling the stretch in the back of your legs.
Step 11 - Raised Arms Pose (Hasta Uttanasana)
Inhale and raise your arms up and back, keeping your biceps close to your ears. Stretch your whole body upwards, feeling the stretch in your arms, shoulders and chest.
Step 12 - Prayer Pose (Pranamasana)
Exhale and come back to the starting position, with your palms together in front of your chest. Take a deep breath in and exhale. Congratulations, you’ve completed a full round of the Sun Salutation! Repeat the sequence as many times as desired.
These simple steps are a great way to connect with your mind, body and spirit. So why not add them to your daily routine? You’ll feel a renewed sense of energy and focus that will carry you throughout the day. Namaste.
