Yogas

Posture in Surya Namaskar (Sun Salutation):

Surya Namaskar, also known as Sun Salutation, is a sequence of yoga postures that are performed in a fluid and rhythmic manner. Each posture in Surya Namaskar has its own specific benefits and contributes to the overall flow of the practice. Here are the postures typically included in a traditional Surya Namaskar sequence:

1. Pranamasana (Prayer Pose): Stand at the front of your mat with your feet together. Bring your palms together at your chest in a prayer position, grounding yourself and setting an intention for your practice.
2. Hastauttanasana (Raised Arms Pose): Inhale deeply as you lift your arms overhead, keeping your biceps close to your ears. Gently arch your back and extend your spine, creating a gentle backward bend.
3. Hasta Padasana (Hand to Foot Pose): Exhale as you bend forward from the hips, keeping your spine long. Try to touch your fingertips or palms to the floor on either side of your feet. If needed, you can bend your knees slightly to accommodate your flexibility.
4. Ashwa Sanchalanasana (Equestrian Pose): Inhale as you step your right foot back into a lunge position, placing your hands on either side of your front foot. Keep your left knee directly above your ankle, and your right leg extended with the knee slightly lifted off the floor.
5. Dandasana (Staff Pose): As you exhale, step your left foot back to meet your right foot, coming into a plank position. Align your body in a straight line from head to heels, engaging your core muscles.
6. Ashtanga Namaskara (Salute with Eight Limbs): Gently lower your knees, chest, and chin to the floor while keeping your buttocks lifted. Your eight points of contact with the floor are your two hands, two feet, two knees, chest, and chin.
7. Bhujangasana (Cobra Pose): Inhale as you slide forward and upward, straightening your arms and lifting your chest off the floor. Keep your shoulders relaxed and gaze forward.
8. Adho Mukha Svanasana (Downward-Facing Dog Pose): Exhale as you lift your hips and press back into an inverted V shape. Your hands should be shoulder-width apart, feet hip-width apart, and heels reaching toward the floor. Lengthen your spine and engage your leg muscles.
9. Ashwa Sanchalanasana (Equestrian Pose): Inhale as you step your right foot forward between your hands, returning to the lunge position.
10. Hasta Padasana (Hand to Foot Pose): Exhale as you step your left foot forward to meet your right foot. Maintain the forward fold, allowing the crown of your head to reach towards the floor.
11. Hastauttanasana (Raised Arms Pose): Inhale deeply as you sweep your arms out to the sides and up overhead, returning to the raised arms pose. Arch your back gently and extend your spine.
12. Pranamasana (Prayer Pose): Exhale as you lower your arms back to the prayer position at your chest, grounding yourself and completing one round of Surya Namaskar.

Surya Namaskar is often practiced as a complete sequence, repeating it several times to create a dynamic and energizing flow. It helps to warm up the body, improve flexibility, strengthen the muscles, and promote overall physical and mental well-being. Each posture in Surya Namaskar serves a specific purpose and contributes to the harmonious integration of body, breath, and mind.

Other important 10 Yogas for daily practice

1. Tadasana (Mountain Pose): This foundational pose helps improve posture, strengthen the legs, and cultivate a sense of grounding and balance.
2. Adho Mukha Svanasana (Downward-Facing Dog Pose): This pose stretches the entire body, strengthens the arms and legs, improves circulation, and promotes relaxation.
3. Virabhadrasana (Warrior Pose): The Warrior series (I, II, and III) builds strength and stability in the legs, opens the hips, and cultivates focus and determination.
4. Trikonasana (Triangle Pose): This standing pose stretches and strengthens the legs, hips, and spine, improves balance, and stimulates the abdominal organs.
5. Balasana (Child’s Pose): A resting pose that releases tension in the back, shoulders, and hips, calms the mind, and promotes relaxation and introspection.
6. Bhujangasana (Cobra Pose): This backbend strengthens the back muscles, improves flexibility in the spine, opens the chest, and stimulates the digestive and reproductive systems.
7. Paschimottanasana (Seated Forward Bend): This pose stretches the entire back of the body, including the spine, hamstrings, and shoulders. It promotes relaxation and can help relieve anxiety and stress.
8. Vrikshasana (Tree Pose): This balancing pose improves focus and concentration, strengthens the legs, and opens the hips. It also cultivates a sense of stability and inner strength.
9. Salamba Sarvangasana (Supported Shoulderstand): This inversion pose increases blood circulation to the brain, stimulates the thyroid gland, and promotes calmness and mental clarity.
10. Savasana (Corpse Pose): This final relaxation pose allows the body and mind to fully relax and integrate the benefits of the practice. It promotes deep relaxation, reduces stress, and facilitates a meditative state.