Do you want to start your yoga journey, but don’t know where to begin with? If so, this blog post is perfect for you, because it’s about a yoga flow for beginners. More specifically, you will learn all about the sun salutation and I will give you detailed instructions on how you can do it.
Sun salutation is the most fundamental flow of asanas (yoga poses) and probably the first thing you learn when entering a yoga studio. In the Hatha yoga class that I was taking, we always did the sun salutation at the beginning of the practice, in order to warm up the body. This is perfectly suited for beginners, as it contains 12 of the most basic asanas.
What is a sun salutation?
Sun salutation or Surya Namaskar is a set, or flow of yoga poses, which is often practiced as a morning routine or generally as a warm-up. It generates heat in the body, in order to get into deeper stretches and yoga poses. Due to its special movements, it massages and stimulates almost every organ of the body.
How do they work?
Each sun salutation is made up of 2 sets of 12 asanas, which should be performed as a flow. The first set starts with the left side, the second with the right side. For the second set, you simply have to repeat the 12 asanas, but on the other side (stepping back with the left foot).
What you should consider before starting your practice:
- Two typical qualities of asanas are stability and lightness, therefore every yoga posture should be performed with these two qualities.
- Do not cross your physical limits. Asanas should be done with ease and smoothness. As soon as you notice pain or discomfort, you have crossed your boundaries.
- Pay attention to your body and treat it kindly. Move slowly with deep and even breathing.
Step by step
Now that I have everything covered what you need to know, before starting your practice, let’s move on to the technique.
1. Begin standing upright and pressing your hands together at your heart.
2. Inhale, raise your arms above your head and look up at the thumbs. The chest is stretched and open. Give attention to your lower back, it should not hurt in any way.
3. Exhale into forward fold, press the hands onto the floor or grab your ankles, if necessary bend the knees slightly. You can check out this blog post, where I am explaining how to do the forward fold.
4. Inhale and step the right foot back into the lower lunge, shoulders are pressed back and down, the chest presses forward.
5. Pause the breath and step the left leg back into plank pose. The body is a straight line, the core is engaged.
6. Exhale down into snail pose. Lower the chest and chin on the floor. If necessary bend the knees to the ground.
7. Now lower the legs to the ground, as well. Look on the floor.
8. Inhale and raise into cobra position. The hands are close together and pressed into the ground. Press your shoulders back and lift your chest up. Your feet should press into the ground. Engage your glutes. Do not lift from the lower back, but try to bend the chest.
9. Exhale into the downward facing dog. Again you can check out this blog post, to learn how to do this pose correctly.
10. Inhale and step the right foot forward into the lower lunge. Again, press the shoulders back and lift your chest.
11. Exhale and come again into the forward fold.
12. Inhale, lift your torso up and raise your arm above your head, looking at the thumbs.
13. Exhale and bring your hands down to your heart, palms pressed together. Repeat on the other side.
I hope you enjoyed this post and tried the sun salutations! Whether you practiced this flow as a morning routine or warm-up, I wish you an energized day!
You may also enjoy: