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Ashtanga Yoga: Learn How To Do Surya Namaskar

Updated: Jun 16, 2021

Ashtanga Yoga: Learn How To Do Surya Namaskar
Ashtanga Yoga: Learn How To Do Surya Namaskar

Ashtanga is one of the best yoga types that can be opted by beginners to start their yoga practice. Certainly, there are various advanced asanas included in Ashtanga practice, but that requires your attention in the fourth through sixth series.

In Ashtanga, the same poses of yoga are always practiced that too in the same order. Every session of Ashtanga Yoga begins with Sun Salutations.

Sun Salutations, aka Surya Namaskar, is a sequence of 12 powerful poses of yoga. Researchers suggest that by doing the practice of sun salutations every morning, you can feel an immensely positive impact on both your mind and body.

Those who want to start with various poses of Surya Namaskar can follow the steps below and start gaining their incredible benefits.

Also read: Why Join 500 Hour Yoga Teacher Training In Rishikesh, India?

Surya Namaskar: How to Start

1. Pranamasana

Start the practice of Surya Namaskar with pranamasana or prayer pose. To do this:

  • Stand at the edge of your yoga mat

  • Balance your weight equally on both feet by keeping together

  • Expand your chest Relax shoulders

  • Lift both your arms up while inhaling

  • Bring your palms in your chest's front while exhaling

  • Be in the prayer pose and express gratitude to the sun for preserving life on the earth

2. Hastauttanasana

The second pose of sun salutations is the raised arm pose. To do this:

  • Lift your arms up and back while inhaling

  • keep your biceps close to ears

  • Try stretching your whole body

  • You must feel stretch from the heels to the fingers tips

3. Hastapadasana

Hastapadasana or standing forward bend can be practiced by:

  • Bringing your palms down to the floor

  • Try to gently straighten your keens

  • Hold the pose until you finish the sequence

4. Ashwa Sanchalanasana

Also called equestrian, this pose can be practiced using the following steps.

  • Push your right leg back while breathing in.

  • Try to take the leg as far as possible.

  • Bring your right knee in front.

  • Look upwards

5. Dandasana

This pose needs your strength. It is done assuming the shape of a stick. To do it:

  • Inhale and take your left leg back while bringing your whole body in a line

  • Tuck your toes on the ground

  • keeping your arms on the floor bring your hands towards shoulders

  • Make sure you form a straight line.

Also read: RYT 200

6. Ashtanga Namaskara

This yoga pose requires you to salute the sun with eight parts or points of your body. To do this:

  • Bring your knees down to the ground and exhale.

  • Move your hips slightly back and slide your body forward.

  • Let your chest and chin rest on the floor.

  • Try raising your back a bit.

  • Make sure both your hands, feet, and knees are touching the floor along with chin and chest.

7. Bhujangasana

Bhujangasana is a pose that needs you to take the form or act like a cobra. To do this:

  • Lay-off straight on your stomach

  • Slide forward

  • Raise your chest up to be in cobra pose

  • You can bend your elbows while keeping your shoulders away from your ears.

  • Once into the pose, start looking up.

8. Adho Mukha Svanasana

This is one of the most recognized poses of yoga offering all-over as well as rejuvenating stretch. To start:

  • Spread your palms onto the floor and be on your hands and feet.

  • Lift the hips and tail bone up

  • Make sure your body is showing inverted V

9. Ashwa Sanchalanasana

Moving back, now again shift yourself to Equestrian pose. As you know how to do this pose now, you need to press your hips down and look up while doing it.

Also read: Yoga for Nausea

10. Hastapadasana

While breathing out, again you need to be in a standing forward bend. Try to touch your feet or keep your palms on the yoga mat. Beginners may bend their knees if finding it hard to touch the floor.

11. Hastauttanasana

After doing the standing forward bend, roll your spine up while breathing in. Raise your arms and bend backward a bit. For best results, try to push your hips slightly outward.

12. Tadasana

Known as Mountain Pose, Tadasana is the last pose that completes the sequence of Surya Namaskar. Be in the Mountain Pose by straightening your body and bringing your arms down. This is the time to relax. You may feel sensations in your body.

Note: In case of any medical condition, you are advised to practice Ashtanga Yoga Sun Salutations only after contacting your doctor and under the guidance of expert yoga teachers.

Read more: Eight Things You Can Expect From a 200 Hour Yoga Teacher Training

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