What Is Sun Salutation Yoga?

Nguyen Yoga

If you are looking for a simple yoga practice that still offers many health and mental benefits, then sun salutation yoga could be a great choice. In this article we will learn about what sun salutation yoga is and how to perform this series of exercises to get you off to a good start to your day.

What is Sun Salutation?

Sun Salutation or Sun Salutation (Surya Namaskar), is a series of Yoga poses usually performed at the beginning of classes. Hatha or Vinyasa Flow. There are many variations of this sequence, but sun salutations A and B are the two most common.

Translated from Sanskrit, Surya means "sun," and Namaskar means "to bow down" or "to show gratitude." In ancient tradition, the sun salutation was used by Hindus in morning rituals of prayer and devotion. Over time, they have evolved to become an important part of training the body and calming the mind, helping yogis separate from the distractions of daily life and access a meditative state before perform exercises.

Why practice Sun Salutation Yoga?

Enhance blood circulation in the body and remove congestion.

Many people experience symptoms of stress and a feeling of heaviness. This is usually due to not starting the day properly. Performing Sun Salutation Yoga exercises can help the body to rest and harness the necessary strength, improve blood circulation and joints in the body.

Improves flexibility to prevent muscle stiffness or injury

Stretching and increasing flexibility are two prominent benefits of Surya Namaskar. Muscles that contract and inactive in the morning can be "activated" by performing vigorous 15-minute yoga sequences. This will help the body to move with a wider range.

Sun Salutation Yoga Series For Beginners

Tư thế Yoga Trái Núi (Mountain Pose) — Mountain Pose (Mountain Pose)

Start with Mountain Pose: Feet hip-width apart, hands clasped in front of chest.

Vươn hai tay trong tư thế Yoga chào mặt trời — Stretching arms in Mountain Yoga pose

Stretching Pose: Inhale and raise your arms.

Động tác Yoga Đứng Gập Người — Yoga Movements Standing Bend

Standing Folding Pose: Exhale, bend down, lowering your hands to the mat. Keep your knees slightly bent if you have a hamstring strain or back pain.

Vươn hai tay trong chuỗi Yoga Chào Mặt Trời — Stretching your arms in the Sun Salutation Yoga series

Low Pose: Inhale and take a long step back with your right foot, reaching your arms up.

Từ tấn thấp chuyển sang Plank trong chuỗi Yoga chào mặt trời — From low ton to Plank

Lower your hands to the mat, inhale back to Plank.

Tư thế Yoga Rắn Hổ Mang — Cobra Yoga Pose

Cobra Movement: Exhale lower your knees, chest and chin down. Inhale, press your hands, lift your chest, make a curve upward.

Động tác Yoga Chó Úp Mặt — Face Down Dog Yoga Movement

Downward Dog Pose: Exhale, return to Downward-Facing Dog. Push your hips back, straighten your arms and back.

Kéo giãn chân trong chuỗi Yoga chào mặt trời — Stretching legs in Downward-Facing Dog Yoga

Inhale, lift your right leg back, exhale and take a long step forward with your right leg, lowering your left knee.

Vươn tay kéo giãn cột sống lưng trong Yoga chào mặt trời — Reaching out to stretch the spine

Low Pose: Inhale, raise your arms, lengthen your spine.

Tư thế Yoga Đứng Gập Người — Yoga Pose Standing Bend

Exhale, lower your hands to the mat, inhale to step forward, raise half of your body to lengthen your spine (parallel to the mat), exhale and bend down (slightly bend your knees).

Vươn hai tay kéo giãn cột sống lưng — Reaching out with both hands to stretch the spine

Finish the first turn by reaching your arms to lengthen the spine.

Nguyen hopes that the above sharing will be effective and useful to make the journey of practicing the Sun Salutation sequence easier. Besides, there are also many articles on health and yoga at Nguyen's blog, especially Youtube channel Nguyen has many other useful exercises and movements, please follow and look forward to Nguyen!