What is Sun Salutation

History of Sun Salutations known as Surya Namaskar in Sankrit is being practiced in India by Hindus for thousands of years and find mention in various scriptures including Vedas and Ramayana.  Sun Salutations consist of sequence of 12 asanas or yoga postures which are practice in a sequence.  This sequence of 12 postures is what consists 1 round of Surya Namaskar.

How Sun Salutations Differ from Other Yoga Poses

There is a essential difference between this sequence and other yoga poses.  Usually while practicing yoga the emphasis is on being still and staying in the pose for a certain amount of time.  But in case of Sun Salutations there is a rhythmic movements synchronized with proper breathing which makes it different as compared to other exercise or yoga poses.

Remarkable thing about this sequence is that not only do you acquire strength and flexibility but also achieve peace of mind.  The lungs become more efficient with gradual practice and you would be able to improve many folds in physical capacity while staying calm.  You will learn more about the benefits of this sequence here.

The Postures in Sun Salutation

Mentioned below are the 12 poses in this sequence.  Proper breathing is necessary so please note  the proper breathing sequence mentioned along with the pose.  Also notice that after 7th pose the remaining sequence happen in reverse order.

1. Pranamasana (Sun Rise Pose) - With Normal Breathing
2. Hasta Uttanasana (Raise Arm Pose) - Come into this pose with Inhalation
3. HastaPaadasana (Hand to Foot Pose) - Come into this pose with Exhalation
4. Aekpaadprasarnaasana (Equestrian Pose) - Come into this pose with Inhalation
5. Adho Mukha Svanasana (Downward Facing Dog Pose) - Come into this pose with Exhalation
6.Ashtanga Namaskara (Eight Limb Pose) - Come into this pose while holding the breath.
7. Bhujangasana (Cobra Pose) - Come into this pose with Inhalation
8. Adho Mukha Svanasana (Downward Facing Dog Pose) - Come into this pose with Exhalation
9. Aekpaadprasarnaasana (Equestrian Pose) - Come into this pose with Inhalation
10.  HastaPaadasana (Hand to Foot Pose) - Come into this pose with Exhalation
11.  Hasta Uttanasana (Raise Arm Pose) - Come into this pose with Inhalation
12. Pranamasana (Sun Rise Pose)- Come into this pose with Exhalation

Important Points to Remember During Sun Salutation Practice

1. Do not practice within 3 hours of a meal and practice preferably 4 hours after a meal.
2. Proper breathing is essential.  Follow the breathing mentioned in the sequence above.
3. Do it slowly and according to your physical capacity.
4. Exhale as slowly as possible and try to hear the exhalation sound at the upper throat region.  This will enable deep breathing and keep you mindful of what you are doing.
5. Try to develop a rhythm and continue in the pace which is comfortable to you.  Do not try to compete with others.  Every one of use have different physical capacity and health conditions.
6. During the Cobra pose try to raise you body without the support of arms.  Support the pose with the arms.
7. While bending forward it is not compulsory to keep the knees straight.  You can keep them loose.  Gradually you will gain enough flexibility to keep them straight.
8. Breathe 2 rounds before starting the next round.  This will keep you going more easily and for longer number of rounds.
9. If you feel you are running out of breath then take some rest or around 12 breaths and then resume.