Surya Namaskara which means appreciating the sun is the name of a series of yoga movements consisting of 12 postures. This movement is usually done in the morning and evening while facing the sun as a warm-up exercise to activate and balance the energy in the solar plexus chakra. For those of you who want to practice Surya Namaskara, do all the postures in sequence until you return to the first posture.
Step
Part 1 of 3: Starting Surya Namaskara
Step 1. Stand with your feet together
Before doing the first movement, prepare yourself by standing straight with your feet together and straightening your arms by your sides. Before moving, focus your mind on your body in preparation for training.
Step 2. Start the practice by doing a prayer posture
The first posture, commonly called the mountain posture or prayer posture, is a very simple posture. Stand with your feet together and then bring your palms together with your fingers pointing up. Bring your thumbs close to the sternum so that your palms are in the center of your chest. Breathe deeply and calmly for a few moments in this position.
Balance the center of gravity of the body on the soles of the feet
Step 3. Move from a praying posture to a crescent or hand raised posture
While taking a deep breath, straighten your arms up and arch your back back. Move your hips forward slightly while contracting your core muscles to maintain balance. Try to lengthen your body and arch your back as far as you can while stretching your fingers. Focus on looking at the palms that are still closed.
Prepare yourself for the next posture by pointing your palms forward
Step 4. Place both palms on the floor
Perform the next posture by bending the body forward towards the feet while exhaling. Place both palms on the floor each on the outside of the soles of the feet. Try to bring your head or chest closer to your knees while straightening your back.
- To make it easier, you can bend your knees while placing your palms on the floor. After that, try to straighten your knee slowly as you can. This posture can be done while holding the calf or ankle so that both knees can be straightened.
- This third posture is commonly called the hand to foot posture or forward bending posture.
Part 2 of 3: Doing Postures in the Middle of the Series
Step 1. Step back right foot while inhaling
To do the equestrian posture or the sun gazing posture, step your right foot back as far as possible. Lower your right knee until it touches the floor while exhaling and then slowly raise your head. The sole of the left foot remains between the palms of the hands.
Step 2. Step back with your left foot while inhaling
Bring your feet together by stepping your left foot back. Try to straighten your legs and arms while contracting your core muscles so that your body forms a straight line from your head to your heels.
You are currently doing plank posture. However, many people prefer to do the hill posture
Step 3. Lower yourself to the floor so that you are resting on eight points
Begin by lowering your knees to the floor and then touching your chest and forehead or chin to the floor so that you are resting on eight points: palms, knees, balls of feet, chest, and forehead or chin.
Step 4. Perform the cobra posture by lifting your head
Slide forward so that your body almost completely touches the floor. Then, lift your upper body while straightening your arms. Tilt your head so you can look up.
Part 3 of 3: Doing the Same Posture in Reverse Order
Step 1. Do the hill posture
While exhaling, raise your hips as high as possible. Try to straighten your arms and legs so that your body forms a triangle with the floor or an inverted V.
You can do the hill posture to replace the plank posture in the step above. Many people choose to do the hill posture instead of the plank posture
Step 2. Step forward with your right foot into the equestrian or sun-gazing posture
Step your right foot so that the sole of your right foot is between your palms, all of which are still pressing the floor to the tips of your fingers. Lift your head while arching your back as far as you can.
Step 3. Repeat the hand-to-foot posture
While exhaling, step your left foot forward and close again next to your right foot. Both palms still touch the floor respectively on the outside of the soles of the feet. Stretch to bring or touch your face or chest to your knees.
Step 4. Stand up straight to resume the hand-raising posture
While inhaling, lift your upper body by straightening your spine vertebra by vertebra until your body is back upright. Straighten your arms up and arch your back back to stretch.
Step 5. Perform the first posture
While exhaling, lower your arms and straighten your back. Bring your palms together again and touch your thumbs in the middle of your chest. Let your body relax again and straighten your arms at your sides.
