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Surya Namaskar
Traditional Sun Salutation
The 12 Steps of the Traditional Sun Salutation
Surya Namaskar is a sequence of movements consisting of 12 yoga postures, also known as asana. It is a traditional Hatha Yoga practice and ideal at the beginning of a yoga routine because it stretches & warms up most major muscle groups and gets the blood flowing. As a natural fat burner, it can also be practiced on it’s own, especially when you are short on time. In addition, the sun salutation:
Tones the arms and legs
Stretches the spine
Trims the waist
Stimulates the digestive system
Balances the metabolism for weight control.
2. Upward Salute (Hastauttanasana)
3. Standing Forward Bend (Hasta Padasana)
4. Low Lunge (Ashwa Sanchalanasana)
6. Eight point pose (Ashtanga Namaskara) (A Variation of Chaturanga)
8. Downward Facing Dog (Adho mukha śvānāsana)
9. Low Lunge (Ashwa Sanchalanasana)
10. Standing Forward Bend (Hasta Padasana)
11. Upward Salute (Hasta Uttanasana)
Do a few rounds of sun salutations as often as possible, ideally daily and as many as possible. First starting with the right leg back, then switch legs next time around. Beginners, start with a few rounds at first and build up, make it fun and take it easy.
From the Ayurvedic perspective practice as follows:
Vata: Slow, soft and steady focusing on grounding and balance.
*Bell Tone Yoga © Count: 4/2 for each of the twelve poses.
Inhale 4 counts (on backbends) - hold 2 counts; exhale 4 counts (on forward fold and downward movements) – hold 2 counts.
Pitta: Slow, light and easy. Non-competitive.
*Bell Tone Yoga © Count: 3/2 for each of the twelve poses.
Inhale 3 counts (on backbends) - hold 2 counts; exhale 3 counts (on forward fold and downward movements) – hold 2 counts.
Kapha: Fast and vigorous
*Bell Tone Yoga ©Count: 2/1 for each of the twelve poses.
Inhale 2 counts (on backbends) - hold 1 counts; exhale 2 counts (on forward folds and downward movements) – hold 1 counts.