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Traditional SuryaNamaskar

SuryaNamaskar is considered one of the most complete physical warm up sequence. It involves 12 postures and takes the body through forward bends and backward bends. typically a round of suryanamaskars ( once with both sides, totally 24 postures ) is supposed burn around 12 calories, it is one of the most efficient cardio in that sense. It is used as a warming up of the body before every yoga sessions. One can also use it as HIIT by doing 3-4 rounds intensely and then resting in the child pose.


One can also do it as an endurance practice. Practitioners aim to achieve 100 continuously but it is advised practitioners to increase very slowly to reach the level of 100 rounds. One of the tips is to conserve the breath in every round so that one is never out of breath and that is how the endurance should be built up


The instructions for learning SuryaNamaskars are as follows :

(00:00) Surya Namaskar.


Stand on your mat, with arms folded in front of your chest

  1. (00:05) Stretch your arms right above the head in Tadasana, feel at ease and relaxed, allow the breath to be steady, deep, and long

  2. (00:11) Now take the palms a little behind the head and feel the stretch of the abdominal muscles

  3. (00:19) Release the breath and allow the body to fall forward in Uttanasana , hold for a few moments letting gravity work on your calf muscles and stretch out those hamstrings

  4. (00:27) Now hold your toes

  5. (00:32 ) Slide your palms from behind the knees to the heels to deepen the forward bend. Gently guide the body to get into a deeper posture, without using any force

  6. (00:42) As you inhale, take your right leg back, drop your knee to the ground and point the toes backward. Now lunge a little forward and push the abdomen forward, chest forward and chin upward. This is Ashwa Sanchalan or the Equestrian Pose

  7. (00:58) Now, take your left foot back into a plank. Hold for a few moments, this engages your core, upper back, wrists and arms and warms these muscles up

  8. (01:09) From the plank, drop the knees, chest, and chin on the floor. Hold for a few moments and stabilise your breath

  9. (01:16) Pressing both palms by the side of your chest , lift the head and torso up into Bhujangasan , the Cobra Pose. The lower spine, also called the lumbar spine warms up. Open your chest and breathe deeply in the posture, holding for a few moments

  10. (01:30) Releasing the breath, take the feet back, align the left foot with your left palm, the right foot with the right palm, and lift the hips up.

(01:35) To warm up the left calf muscle, bend your right knees and press the left heel strongly to the mat, hold,

(01:39) press the right heel to the mat and bend your left knee, the right calf muscle will warm up.

(01:44). Press both palms on the mat, your head drops down. Look towards your abdomen to deepen Adho Mukhi Svanasana, or the Downward Dog hold for a few moments

  1. (01:50) Take your right foot forward, left knee on the floor and point the toes backward. Bring your palms by the side of the waist, press the abdomen forward, chest forward and chin upward - this is the Equestrian Pose with right foot forward

  2. (02:03)Take your left foot forward into Uttanasana, the forward bend, hold for a few moments

  3. (02:11) Breathing in, join your palms together and lift them up above the head and little behind it

  4. (02:18) Release your breath, bring the palms together in a prayer position - Namaskar Asana

You can correlate the instructions with the following video to understand the steps



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