Royal Leamington Spa, Warwickshire, England, United Kingdom
Sun Salutation 12 YOGA POSES
Sun Salutation (Surya Namaskar) 12 key postures is a flowing sequence of movements, from one postures to other and each posture is synchronised with either an in or out breath. It warms up all the muscles groups of the body, including those in the wrists, throat, and feet. It is a cardiovascular exercise and will generate heat within the body. Everyday practice 3 - 12 rounds increases energy, reduces abdominal fat, brings flexibility to the spine and limbs, and increases the breathing capacity.
1. Prayer Pose
INHALE & EXHALE
NAMASTE
2. Back Bend
INHALE
Extended TADASANA
3. Standing Forward Fold
EXHALE
UTTANASANA
4. Low Lunge
INHALE
Extended leg and folded knee
5. Plank
RETAIN BREATH
KHUMBAKHASANA
6. 8 Points Pose
EXHALE
ASHTANGA NAMASKAR
7. Cobra
INHALE
BHUGHASANA
8. Down Dog
EXHALE
ADHO MUKHA SVANASANA
9. Low Lunge
INHALE
Forward leg into lunge
10. Standing Forward Fold
EXHALE
UTTANASANA
11. Back bend
INHALE
Extended TADASANA
12. Prayer Pose
EXHALE
NAMASTE
It is a good idea to do 12 rounds of Sun Salutations daily (one set consists of two rounds – six with the right leg, six with the other). However, as a beginner to this yoga practice, you could start with two to four rounds and then gradually go up to as many as you can comfortably do (even up to 108 if you can!).