Greeting to the sun, or Surya namaskar, is a fundamental part of the practice of Hatha Yoga, it is a sequence of 12 movements synchronized with breathing, this is usually the first exercise that is taught to new ones in this discipline, it is so popular that there are different variants.
This practice consists of a circular series of movements, which begin and end in the same position, some yogis believe that the sun represents the physical and spiritual heart of the world, so the greeting to the sun can be interpreted as a way to thank a new day full of light.
- In fact.
- It is recommended to develop the greeting to the sun as a morning ritual as it is a great way to wake up with energy and enthusiasm.
- Among the many benefits that derive from it.
- Highlights that it helps to stretch the main muscle groups and calm the mind.
In addition, studies show that the practice of this type of exercise improves the strength and flexibility of the body; at the same time, it is very positive to promote and improve respiratory and cardiovascular function, as well as reduce stress, anxiety, depression and chronic pain.
In the greeting to the sun, each position contradicts the previous one, stretching the body differently and widening and alternately contracting the chest to regulate breathing.
Practiced daily, this sequence of movements allows great flexibility at the level of column and joints, below you will find the steps that you must follow to complete this complete practice.
You start at the mountain position. The first step should be to keep your feet together and your body relaxed. Continue inhaling and, when exhaling, move your palms closer to your chest, while gently pressing your thumbs against it.
Then inhale while stretching your arms. In turn, keep your back straight with your hips forward, remember that your palms should be together.
Exhale by leaning forward. Put your head on your lap and place your hands on the ground at your feet. Try to place your hands as low as your body allows.
When inhaling, you should take your left leg back and rest your foot on the ground, don’t forget to raise your head and keep your back straight, your hands should stay on the ground in this position.
To complete the fifth step, you must hold your breath and carry the second leg back with her arm outstretched, she has to stand next to the one behind her, remember that your spine and legs must form a straight line before taking the next step. , breathe, hold your abdomen steady and hold the air for 2 seconds.
Exhale by bending your elbows and knees. You should look at the floor and slide your body forward while slightly placing your chest on the floor.
“Yoga is a path to freedom. With your constant practice, can we free ourselves from fear, anguish, and loneliness?-Indra Devi-
Inhale by lifting your chest. The back should arch backwards while keeping your arms outstretched. This step involves keeping your shoulders down, gently arching your back, raising your head and relaxing your legs on the ground.
Exhale and remove the body. Therefore, you must have the palms of your hands and the plants of your feet resting on the ground, and your body must form a kind of triangle.
Hold this position for several seconds and continue with the next one.
Inhale and carry your left leg forward relaxing your back. This is the same position as described in stage four.
Exhale advancing your right leg and rising from the ground. As in position 3, the knees should be slightly bent and the head should be located between them. Stretch out your arms as you try to put your hands on the floor.
You should inhale by putting your hands together in front of you and stretching your arms up, leaving them above your head. It then gently bends the back, ending in a slightly arched position. This position is the same as in step two.
Finally exhale with your hands clasped to your chest and return to the first position of the exercise with your palms attached to your chest, so that the cycle of greeting to the sun is terminated, you can repeat the twelve positions as many times as necessary to feel the energy flowing through your body.
Although it may initially seem like a complicated practice, greeting to the sun is one of the simplest routines of yoga, try to follow the instructions as you let yourself be guided by the images and you will see how you can do it.