About this Practice
Sun Salutation — a complete 12-posture flowing sequence. Surya Namaskar addresses the whole body systematically, building heat, strength, and flexibility. It is the single most comprehensive practice in the yoga system.
How to Practise
- 1
Pranamasana → Hasta Uttanasana → Uttanasana → Ashwa Sanchalanasana → Parvatasana → Ashtanga Namaskar → Bhujangasana → Parvatasana → Ashwa Sanchalanasana (other side) → Uttanasana → Hasta Uttanasana → Pranamasana.
- 2
One round = right foot leads + left foot leads.
- 3
Coordinate every movement with breath.
- 4
Beginners: 3–4 rounds. Advanced: 12 rounds.
Benefits
- ✓Full-body conditioning in one sequence
- ✓Builds strength and flexibility simultaneously
- ✓Cardiovascular benefit
- ✓Stimulates all major organs
- ✓Weight management
- ✓Improves concentration
Health Goals Addressed
⚠️ Cautions & Contraindications
High blood pressure (slow pace). Wrist injury (modify on forearms). Pregnancy (second trimester, modified).
Want to learn this under guidance?
All practices in this library are taught systematically at Nibedita Yoga Training Centre.