Perfect Your Surya Namaskar on International Yoga Day

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Every year on June 21st, the world observes the International Day of Yoga, also known as World Yoga Day. This significant day allows individuals to explore the practice of Surya Namaskar, a dynamic sequence of yoga poses that bestow a wide range of physical and mental advantages. Understanding the correct technique and following a step-by-step guide can help enhance the effectiveness of this revered yoga practice.

STEP-BY-STEP GUIDE TO PERFORMING SURYA NAMASKAR

1. Start in Tadasana (Mountain Pose)
   Stand tall with your feet together, palms pressed together in front of your chest (Namaste position), and relax your shoulders.
2. Inhale
   Extend your arms out to the sides and lift them up overhead, arching your back slightly as you look up. This is called Hasta Uttanasana (Raised Arms Pose).
3. Exhale
   Fold forward from the hips and bring your hands to the floor beside your feet. Bend your knees if necessary. This is Uttanasana (Standing Forward Bend).
4. Inhale
   Step your right leg back into a lunge position, with your right knee on the floor, and raise your head and chest. This is Ashwa Sanchalanasana (Low Lunge Pose).
5. Exhale
   Step your left leg back and come into a plank position, aligning your body in a straight line. This is Dandasana (Plank Pose).
6. Ashtanga Namaskara
   as you continue to exhale, lower your knees, chest, and chin to the floor. Keep your elbows close to your sides. This is Ashtanga Namaskara (Eight-Limbed Salutation).
7. Inhale
   Slide forward and upward, arching your back, while keeping your legs and pelvis on the floor. Your hands should be pressing into the floor beside your chest. This is Bhujangasana (Cobra Pose).
8. Exhale
   Lift your hips and push back into an inverted V shape. Your heels may or may not touch the floor. This is Adho Mukha Svanasana (Downward-Facing Dog Pose).
9. Inhale
   Step your right foot forward between your hands, coming back to the lunge position. Raise your head and chest. This is Ashwa Sanchalanasana (Low Lunge Pose), but on the opposite side.
10. Exhale
    Step your left foot forward to meet your right foot, folding forward into Uttanasana (Standing Forward Bend) once again.
11. Inhale
    Rise up with a flat back, extend your arms out to the sides, and come into Hasta Uttanasana (Raised Arms Pose).
12. Exhale
    Bring your palms together in front of your chest to return to Tadasana (Mountain Pose).

The International Day of Yoga encourages people of all age groups and fitness levels to participate in yoga activities.

Re-reported from the story originally published in News 18