meditation image
meditation image
meditation
Process of Sun Salutation or Surya Namaskar or Surja Pranam

1.Pranamasana
Strictly Notice
i. Hands together like prayer pose.
ii. Feet straight and together.
iii. Look forward.
Steps to follow

a. Stand straight.
b. Your body weight is totally covered by your both feet and two legs are equally balanced.
c. Your shoulders should be normal and relaxed.
d. Inhale deeply and take your both arms up.
e. Exhale and take your palms in front of your chest like a prayer pose.

2.Hasta Uttanasana
Strictly Notice
i. Arms are stretched and bend.
ii. Feet straight and together.
Steps to follow

a. Inhale, Take your arms up.
b. Biceps are closed to ears.
c. Upper position of your body should be bent backward.
d. By this pose your body should stretch.
e. Legs with feet should be straight and together.

3.Hasta Padasana
Strictly Notice
i. Knees are straight and together.
ii. Palms on the ground.
iii. Looks between two legs.
Steps to follow

a. Exhale, and bent forward.
b. Legs should be straight.
c. Spine should be erect.
d. Palms on the ground beside your feet.
e. Try to touch your knee with nose.

4.Ashwa Sanchalanasana
Strictly Notice
i. Look straight.
ii. Left leg back.
iii. Spine and left leg are in the same level.
Steps to follow

a. Now inhale and put your left leg back as far as you can.
b. Spine and left leg should be same level.
c. Bend your right knee and it will create near about 90 degree.
d. Place your arms beside your feet.
e. Look straight.

5.Chaturanga Danadasana
Strictly Notice
i. Palms are straight and grounded.
ii. Heels are vertically straight.
iii. Two hands take full body weight equally.
Steps to follow

a. Palms and heels will be straight and grounded.
b. Backbone and head will remain in the same level.
c. Legs should be straight.
d. Legs and spine creates ā€œVā€ shapes.

6.Ashtanga Namaskara
Strictly Notice
i. Palms and chest on the ground.
ii. Chin or forehead touch on the ground.
Steps to follow

a. Palms on the ground. It takes full body weight.
b. Chin or forehead will touch on the ground.
c. Chest and knee will also touch to the ground.
d. Heels are gently touching to the ground.
e. Elbows are bent.
f. Hips stay up the mat.

7.Bhujangasana
Strictly Notice
i. Palms on the ground it will take full body weight on palms.
ii. Legs are on the ground level.
iii. Look straight.
Steps to follow

a. Palms are straight and on the ground.
b. It will take full body weight.
c. Legs are horizontally straight.
d. Keep your neck relaxed.
e. Looks forward. f. The body below the navel remains pressed down into the ground.

8.Adho Mukha Svanasana
Strictly Notice
i. Palms are straight and grounded.
ii. Heels on the ground.
iii. Spine and head are in the same level.
iV. Spine and legs creates upward "V" shapes.
Steps to follow

a. Palms and feet are straight and grounded.
b. Exhale and lifts the hips up towards ceiling.
c. Spine and head remain same level.
d. Slowly drop your head and try to look your navel.
e. Body weight should be distributed hands.
f. Neck should be relaxed.

9.Ashwa Sanchalanasana
Strictly Notice
i. Look straight.
ii. Left leg back.
iii. Spine and right leg are in the same level.
Steps to follow

a. Now inhale and put your right leg back as far as you can.
b. Spine and right leg should be same level.
c. Bend your left knee and it will create near about 90 degree.
d. Place your arms beside your feet.
e. Look straight.

10.Hasta Padasana
Strictly Notice
i. Knees are straight and together.
ii. Palms on the ground.
iii. Looks between two legs.
Steps to follow

a. Exhale, and bent forward.
b. Legs should be straight.
c. Spine should be erect.
d. Palms on the ground beside your feet.
e. Try to touch your knee with nose.

11.Hasta Uttanasana
Strictly Notice
i. Arms are stretched and bend. ii. Feet straight and together.
Steps to follow

a. Inhale, Take your arms up.
b. Biceps are closed to ears.
c. Upper position of your body should be bent backward.
d. By this pose your body should stretch.
e. Legs with feet should be straight and together.

12.pranamasana
Strictly Notice
i. Hands together like prayer pose.
ii. Feet straight and together.
iii. Look forward.
Steps to follow

a. Stand straight.
b. Your body weight is totally covered by your both feet and two legs are equally balanced.
c. Your shoulders should be normal and relaxed.
d. Inhale deeply and take your both arms up.
e. Exhale and take your palms in front of your chest like a prayer pose.

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