Sun Salutation step by step for beginners

Let's explore today a timeless favorite among yoga practitioners: the Sun Salutation (Surya Namaskar), Sivananda style. It's a sequence that will help uplift your mood, ignite your energy, and guide you to a state of blissful balance. So, unroll your mat, take a deep breath, and let's dive into this energetic famous sequence together!

Step 1: Pranamasana (Prayer Pose):

Begin standing tall at the top of your mat, with your feet together and your hands pressed together at your heart center in prayer position. Take a moment to ground yourself, connect with your breath, and set an intention for your practice.

Step 2: Hasta Uttanasana (Raised Arms Pose):

As you inhale, stretch your arms out and up, reaching towards the sky. Keep your gaze forward or gently look up. Lengthen your spine and create space between each vertebra.

Step 3: Uttanasana (Standing Forward Bend):

Exhale and fold forward from your hips, keeping your spine long. Allow your hands to come down to the mat beside your feet or rest them on your shins. Feel free to bend your knees if needed to find a comfortable position.

Step 4: Ashwa Sanchalanasana (Equestrian Pose):

Inhale and step your right foot back into a lunge, placing your hands on the mat on either side of your front foot. Ensure that your front knee is directly above your ankle and your back leg is extended with the knee off the ground. Lift your chest, gaze forward, and feel the stretch in your hip flexors.

Step 5: Adho Mukha Svanasana (Downward Facing Dog):

Exhale and step your left foot back to meet your right foot, coming into a high push-up position. Slowly lift your hips up and back, forming an inverted V-shape with your body. Ground your hands firmly into the mat, engage your core, and lengthen your spine. Allow your head and neck to relax.

Step 6: Ashtanga Namaskara (Eight-Limbed Salutation):

Lower your knees to the mat and gently exhale as you lower your chest and chin to the ground, keeping your elbows close to your body. Keep your hips lifted slightly. This posture represents surrender and humility.

Step 7: Bhujangasana (Cobra Pose):

Inhale as you slide forward and untuck your toes. Place your palms flat on the mat beside your chest. Press through your hands, gently lift your chest off the ground, and draw your shoulder blades together. Keep your elbows slightly bent and your gaze forward or slightly up.

Step 8: Adho Mukha Svanasana (Downward Facing Dog):

Exhale, tuck your toes, and lift your hips back up into Downward Facing Dog pose. Feel the stretch in your hamstrings, lengthen your spine, and breathe deeply.

Step 9: Ashwa Sanchalanasana (Equestrian Pose):

Inhale and step your right foot forward between your hands, returning to the lunge position. Keep your hands on the mat, gaze forward, and feel the stretch in your hip flexors.

Step 10: Uttanasana (Standing Forward Bend):

Exhale and step your left foot forward to meet your right foot, folding forward into Uttanasana. Relax your head and neck, allowing gravity to deepen the stretch in the back of your legs.

Step 11: Hasta Uttanasana (Raised Arms Pose):

Inhale as you sweep your arms out to the sides and up, coming back into the Raised Arms Pose. Gently arch your back, gaze forward or up, and feel the expansiveness in your chest.

Step 12: Pranamasana (Prayer Pose):

Exhale and bring your hands back to prayer position at your heart center, returning to the starting position. Take a moment to honor your practice, express gratitude, and feel the energy circulating within you.

Congratulations! You've just completed one round of Sun Salutation Sivananda style, a beautiful sequence that honors the sun and rejuvenates your entire being. Remember to synchronize each movement with your breath, allowing it to guide you through this graceful flow. With regular practice, you'll cultivate strength, flexibility, and a deeper connection to your inner self.