Surya Namaskar is a series of postures and asanas aligned together to form a rhythmic pattern that helps to warm up and strengthen your body.
The pattern is a classic one with a few variations depending on if you are a beginner, an intermediate, or an advance level practice.
Beginners may start with 4-5 repetitions at a slow calming pace. As you reach the intermediate level increase your speed of transition from one asana to another and increase the repetitions to 6-7. Reaching the advanced level you should be doing 10-12 repetitions at a quicker pace to warm you up well for other workouts.
At all levels remember to keep your focus on breathing pattern.
Steps and Asana
For better understanding watch the video above
1. Tadasana ( Mountain Pose)Stand with your feet slightly apart and parallel to each other. Stretch your arms downside along your torso, shoulders released. Inhale and exhale to focus on your breathing
2. Urdhav Hastasana (Upward Salute)
Inhale and sweep your arms overhead either sideways or from the front,
Beginners level : may keep their hands apart
Intermediate level : join your palms rise on your toes, bend backward coming down on your feet.
Advance level : rise on your toes and bend backward while still on toes.
3. Uttanasana (Standing Forward Bend)
Exhaling, release your arms in wide arcs as you bend forward. Release your neck so that your head hangs heavily from your upper spine.
Beginners level : may bend their knees and bend as much as possible
Intermediate Level: touch the floor with your fingertips
Advance level : touch the floor with your palms.
4. Anjaneyasana (High Lunge)
Inhale Step your left foot back into a lunge. Center your right knee over the heel so that your shin is perpendicular to the floor, bring your right thigh parallel to the floor. Do the same with the left foot.
Beginners level : let both your knees touch the floor
Intermediate level : do not let your knees touch the floor
Advance level : jump and take both your legs back
5. Phalakasana (Plank Pose)
Exhale Bring your torso forward and rise until your shoulders are over your wrists. Your arms will be perpendicular to the floor.
Beginners level : may touch their torso on the floor
Intermediate level : keep your legs straight and parallel to the floor
Advance level : only your palms and toes should be in contact with the floor, the rest of the body should be parallel to the floor
6. Urdhva Mukha Svanasana (Upward-Facing Dog Pose)
Inhale, straighten your arms and sweep your chest forward into Up Dog. Raise your neck and look upwards
Beginners level : may keep their hands closer to their waist on the floor
Intermediate level : may let their thighs touch the floor
Advance level : do not let your thighs and shin touch the floor
7. Adho Mukha Svanasana (Downward Facing Dog Pose)
Exhale, raise your buttocks towards the roof and your head bent in the down dog pose
Beginners level : may touch their knees on the floor
Intermediate level : do not touch your knees on the floor
Advance level : Only let your palms and toes be in contact with the floor
8. Parvatasana (Low Lunge)
Inhale, bring your left foot ahead into the lunge position,
Exhale and now bring the left foot forward
Beginners level : bring one foot at a time if needed, touching the knee to the floor
Intermediate level : knees should not touch the floor
Advance level : jump with both legs to come back into sitting posture
that brings you into
9. Uttanasana (Standing Forward Bend)
Inhale and slowly rise back to straight standing pose with arms folded and palms joined into Anjani mudra
10.Anjani Mudra (Salutation Seal)
Stand with your feet slightly apart and your hands folded and palms joined in front of your chest.
Completing the cycle
After having finished with the entire cycle of the Surya Namaskar relax to regularize your breathing. You are now ready for any kind of workout or even to face all the physical as well as mental challenges of the entire day.