Sun Salutation – Most Powerful & The Only 10 Minute Morning Yoga You Will Need

Step 5: Dandasana (Stick Pose)

Take a deep breath and push your right leg backward such that it is parallel to your left leg. Your whole body must be in a straight line.

It’s basically the push-up position, except you keep your body straight and move on to the next pose. Your spine must be straight, and your shoulder relaxed at this point.

Step 6: Ashtanga Namaskara

Stay in the Stick Pose for a few seconds and gently touch your knees to the floor. Push your hips forward and try to bring your chest and chin down to the floor.

If you can’t touch them, it’s alright. Just try to bring the chest as close to the ground as possible without bending your spine.

Your palms must also touch the ground with your elbow up. Ashtanga Namaskara is called an eight-part salutation, as it involves eight body parts touching the floor. This involves your knees, tips of the feet, palms, chest, and chin.

Step 7: Bhujangasana (Cobra Pose)

The cobra pose is quite famous in general yoga practice. It’s also an important part of Surya Namaskar. Raise your upper body gently.

Bend your elbows and keep your shoulders away from your ears while facing the ceiling. Your head should be up, and you must gaze at the ceiling to get in the cobra pose.

Your lower body must rest on the ground. Don’t put too much pressure on your pelvis, especially if you are a beginner. Stretch only as much as you can.

Step 8: Adho Mukha Svanasana (Downward Facing Dog Pose)

Using your hands, bring your body upward such that your hips and the tailbones are facing the ceiling and your face is down.

You must be able to look at your feet in an inverted V pose. Go as deep in the stretch as possible, but again, don’t put excess stress. Your palms must touch the ground ahead of your face.

More About Adho Mukha Svanasana

Step 9: Ashwa Sanchalanasana (Equestrian Pose)

Repeat the pose in the fourth step, but this time you must bring your left foot forward and push the right foot back. Make sure your left foot is between your palms and your shoulders are relaxed.

You must look ahead and stretch your legs as back as possible. To make the most of this stretch, try to push your hips downwards by stretching your right leg.

Step 10: Hastapadasana (Standing Forward Bend)

Get back to the standing forward bend. Bring your right and left legs back to the starting point and bring your arms down such that your face is touching the knees.

Then again, pay special attention to the knees. They must not bend as you go down. If you can’t touch the palms to the ground, bend your knees slightly. Keep breathing at a normal pace.

Step 11: Hastauttanasana (Raised Arms Pose)

Bring your hands up and bend backward slightly. You can bring your pelvic area forward, keep your spine erect, and raise your hands as back as possible.

Remember, the purpose of this stretch is to stretch your body instead of just pushing it backward.

Step 12: Tadasana (Mountain Pose)

Relax in the Tadasana pose with your arms down, body straight, spine straight, and shoulders relaxed. Keep your arms straight and just inhale and exhale for a few seconds.

These were the steps for sun salutation. Note that completing these steps will be counted as one set. Repeat them 3-4 times every day.