Tips On how you can perform surya namaskar
1. Pranamasana (prayer pose)
Stand upright on your yoga mat and position your feet close to each other. Take a deep breath, expand your chest and keep your shoulders relaxed. As you inhale, lift your arms from the side and while exhaling bring your palms together in front of the chest in the prayer position.
2. Hasta uttanasana (raised arms pose)
Just like the prayer pose, keep your palms joined. Take a deep breath and lift your arms. Now, slightly bend backwards, keeping your biceps close to your ears.
3. Hasta padasana (standing forward bend pose)
Bend forward from the waist while breathing out and keeping the spine erect. Try to touch the floor. As you perform the pose, exhale slowly and thoroughly.
4. Ashwa sanchalanasana (lunge pose)
Slightly bend your knees, so that your palms can easily rest on the floor beside your feet. Take a deep breath and gradually bring your right knee to the right side of your chest, and stretch your left leg backwards. Lift your head and keep looking forward.
5. Chaturanga dandasana (plank pose)
Breathe in and bring your right leg back. Now, both your hands will be right under your shoulders. Make sure that your body is parallel to the ground.
6. Ashtanga namaskara (eight-limbed pose)
After chaturanga dandasana, breathe out and gradually bring your knees down towards the floor. Place your chin on the floor and keep hips suspended in the air. Your hands, knee, chin and chest will rest on the ground while your hips will remain suspended in the air if your posture is right.
7. Bhujangasana (cobra pose)
Place your leg and midsection flat on the ground. Position your palms next to your chest. Take a deep breath and apply pressure on the hands, raising your upper body. Your head and torso will resemble a cobra with a raised hood in this posture.