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

surya namaskar yoga pose

Starting your day with yoga stretches is a great way to give your body the physical exercise it needs. Most people practice 10-minute morning yoga to start their day with positivity and a stress-free mind.

Yoga doesn’t only promote physical fitness, but it offers several mental benefits, maintaining your overall health.

But what is the right 10-minute morning yoga routine? It might seem difficult for beginners to commit to a morning yoga practice.

After all, your body doesn’t have the energy to indulge in physical exercise in the morning. But there couldn’t be a better time to practice yoga than in the morning before breakfast.

If you are also considering morning yoga but are confused about where to start, you have come to the right place.

In this post, we will discuss the detailed 10-minute yoga routine for beginners, the right stretches, and a step-by-step guide to performing them correctly. Let’s get started.

Table of Contents

Sun Salutation (Surya Namaskar) Yoga

A Perfect 10-minute Yoga Practice for Beginners

Surya Namaskar is the Yogi’s most powerful tool to warm and align their entire body. It’s also considered a warm-up before you move on to the advanced stretches that require physical strength and a lot of practice.

People with busy schedules should try sun salutation yoga daily. It’s considered an excellent cardiovascular exercise that can help you lose weight when done regularly.

You can also practice these steps slowly, focusing on one object at a time and keeping your focus on that for the rest of the practice.

Below we have discussed the steps for practicing morning yoga. Let’s take a look.

12 Steps of Surya Namaskar
Photo by: fitsri.com

Step 1: Pranamasana (Prayer Pose)

Stand straight with your back straight. It’s the starting step for sun salutation. Your chest must be expanded and your shoulders relieved.

Next, you need to join your hands like you do when praying. Take a deep breath and lift your arms to the sides. Exhale and bring the palms together.

Step 2: Hastauttanasana (Raised Arms)

Inhale and lift your arms. They must be shoulder-width apart. Stretch them backward (as long as you can go). Your arms must be close to the ears.

To strengthen the stretch, move your pelvis forward and stretch your back with your fingers instead of just moving backward. Do not bend your back.

Step 3: Hastapadasana (Standing Forward Bend)

Take your hands forward slowly and bend. Your hands should touch your feet without bending your knees. Your spine must be straight, your shoulders and chest relaxed, and your head touching your knees.

Beginners might experience problems bending their knees, but once you get used to the sun salutation yoga, this won’t be a problem.

If you can’t touch the floor with straight knees, bend them slightly. Once your palm touches the floor, gently straighten your knees without moving your hands.

Step 4: Ashwa Sanchalanasana (Equestrian Pose)

Bring your right knee forward, such that it is parallel to your chest, and move the left leg back. Push it as backward as possible. Your palms must touch the floor while running parallel to the right knee.

And as you get in this pose, gaze up. To ensure your pose is correct, bring the right foot between both palms and put stress on your left leg.

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.

Benefits of Sun Salutation

10 Minute Morning Yoga can do wonders for your overall health. What could be better than starting your day with a few minutes of stretching and body-strengthening exercise?

As stress has become pretty common these days, practicing sun salutation is an effective way to minimize stress and keep your body fit and healthy throughout the day.

Let’s check out some health benefits of morning yoga.

Treats Morning Muscle Stiffness

By regulating the blood flow, a morning yoga routine releases tension in your muscles. If you often experience joint stiffness and pain after waking up, you should give yoga a shot.

No need to practice heavy physical exercises. Just Sun Salutation can warm your body, strengthen your muscles, and maintain flexibility.

Yoga is also a great alternative to your morning caffeine cravings. We need caffeine to get instant energy after waking up so that we can kickstart our day with productivity.

If you can’t consume caffeine due to health problems, try morning yoga instead.

Get Rid of Stress

Yoga involves your entire body and nearly all muscles. By giving yourself these 10 minutes of fitness in the morning, you will release all the stress from your mind, promoting the feeling of relaxation.

It also improves your immune function, thus helping you fight viral infections and other illnesses effectively. It releases the tension from your mind and body.

Boosts Happy Hormones

Our hormones play a vital role in our mood. If your mood often goes from happy to sad quickly, it is due to hormones.

For women, this is pretty common during pregnancy and a week before their period.

Yoga has been shown to release dopamine and endorphins—the happy hormones that prevent mood swings and promote a good mood.

If you want to start your day happily and remain productive throughout the day, then a morning yoga routine is your best bet.

Besides, yoga is also a perfect way to give yourself much-needed me-time. People who practice morning yoga tend to be more creative and productive than others.

Bottom Line

A morning yoga routine is healthy for people of all ages, professions, and races. It fills your mind and body with energy, keeping you healthy and promoting the feeling of happiness.

Release stress by practicing yoga daily and embracing a healthy lifestyle. Good Luck!

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