surya-namasker

So, you have heard a little too much about yoga and its life-changing benefits. Considering the hype yoga has gained over the past years, you wish to give it a shot too. Amidst a numerous types to choose from, you can become perplexed about where to begin? As a beginner, Hatha yoga would be great to start with.

 

One of the best and ideal yoga styles for beginners, Hatha yoga sequence is gentle and slower. With ‘Ha’ symbolizing Moon and ‘Tha’ stands for Sun, it is a practice of harmonizing body and mind. When there is a perfect balance between mind and the body, one is able to discover inner peace, contentment and, further gains more clarity in life. With Hatha yoga sequence, one can align and calm the body, mind, and spirit.

 

Starting something new is a little hard and uneasy. Same goes with yoga as well. Don’t worry, you can give a great start to your yoga journey. Begin your practice with one of the most admired and beneficial hatha yoga sequences– Surya Namaskar or sun salutation.

 

The act of giving reverence to sun and harness its life-energies, Surya Namaskar or Sun Salutation acts as a single mantra to stay fit at all levels. This Hatha yoga sequence comprises of 12 powerful yoga postures that take care of your whole well-being. There are two rounds in Sun Salutation, each composed of 12 yoga postures. Aside from good health at all levels, this hatha yoga sequence develops a sense of respect and gratitude towards the Sun- the source of all energies. Do it early morning for maximum benefits.

Let’s discuss these 12 postures in detail:

Pranamasana (Prayer Pose)

Pranamasana

 

The starting and finishing posture of Surya Namaskar series, Pranamasana is the posture of prayer or salutation to sun.This wonderful pose can be practiced easily anytime, anywhere. When you are a little out of balance or need some inner nourishment, Pranamasana helps you get back to the original state.

How to do: Stand upright and keep your feet together. Bring your palms to meet in the front of the chest and close your eyes.

Hasta Uttanasana (Raised Arms pose)

Hasta-Uttanasana

 

The 2nd and 11th posture of Sun Salutation series expands the chest and enhances the lung capacity. It stretches and tones the abdominal muscles and improves digestion.

How to do: Inhale deeply and raise both the hands above the head. Keep the biceps close to the ears and stretch the whole body to create a slight curve.

 

Hasta Padasana (Hand to Foot pose)

Hasta Padasana

 

The 3rd and 10th pose in the series is one of the most recommended yoga postures as it provides overall fitness and enhances muscle flexibility. It strengthens the limb muscles leading to a good body shape.

How to do: Exhale, bend forwards from the waist and bring the hands down to the level your fingers or palms touch the floor. Keep the spine erect and do not strain.

 

Ashwa Sanchalanasana (Equestrian pose)

ashwa-sanchalanasana

The 4th and 9th pose in the series provides flexibility to the leg muscles, tones the abdominal organs and builds nervous balance.

How to do: Inhale, stretch your right leg back as far as possible and tuck the toes. Ensure the foot of the left leg is flat on the floor. Look upward at the sky.

Dandasana (Stick or Stick pose)

Dandasana

The 5th pose in the series helps improve your posture. It stretches shoulder, chest and back muscles. It lengthens and strengthens spine. It is also effective in relieving complicated issues related to the reproductive organs. Also, it helps to calm the brain.

How to do: Inhale, stretch the left leg back. Keep the whole body in a straight line.

Ashtanga Namaskara (Salute With Eight Parts Or Points)

Ashtanga Namaskara

 

The 6th posture in the series helps increase the flexibility of the back and spine. It strengthens the back and the muscles of 8 limbs involved in the posture. Also, it helps clear the mind by decreasing tension and anxiety.

How to do: Come onto your toes, gently lower your knees down to the floor and exhale. Raise your hips slightly and bring down your chest and chin to the floor.

Bhujangasana (Cobra pose)

Bhujangasana

The pose stretches and strengthens the shoulder, chest, arms, and abdominal muscles. It helps reduce stiffness in the lower body.

How to do: Inhale, slide and raise the chest up while keeping the hands and feet on the floor. Pull your shoulders away from the ears and look at the sky. Ensure your hips and thighs remain on the floor in Cobra-like form.

Adho Mukha Svanasana (Downward Facing Dog pose)

Adho Mukha Svanasana

The pose lengthens the spine. It helps increase lung capacity by strengthening the chest muscles. It calms the brain and leaves you energized and revived.

How to do: Exhale, raise your hips, tail bone up, and bring down your chest downwards with the head. Form an ‘inverted V’ posture with the body.

Ashwa Sanchalanasana (Equestrian pose)

ashwa-sanchalanasana

Same as the 4th step.

How to do: Inhale, stretch your right leg back as far as possible and tuck the toes. Ensure the foot of the left leg is flat on the floor. Look upward at the sky.

Hasta Padasana (Hand to Foot pose)

Hasta Padasana

Same as the 3rd step.

How to do: Exhale, bend forward from the waist and bring the hands down to the level your fingers or palms touch the floor. Keep the spine erect and do not strain.

Hasta Uttanasana (Raised Arms pose)

Hasta-Uttanasana

 

Same as the 2nd step.

How to do: Inhale deeply and raise both the hands above the head. Keep the biceps close to the ears and stretch the whole body to create a slight curve.

Pranamasana

Pranamasana

Same as the 1st step.

How to do: Stand upright and keep your feet together. Bring your palms to meet in the front of the chest and close your eyes.

Practise these 12 steps of simple yet effective hatha yoga sequence regularly and stay healthy, fit and calm throughout the day.

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