Procedure of Surya Pranamasana (Sun Salutation)

Surya Pranamasana, or Sun Salutation, is a sequence of twelve yoga poses that are performed in a continuous flow, often as a warm-up for other yoga practices. The purpose of Surya Pranamasana is to salute the sun and harness its energy while enhancing physical, mental, and spiritual well-being. The sequence involves various movements that stretch, strengthen, and detoxify the body, while also incorporating controlled breathing and mindfulness. Below is a step-by-step procedure to practice Surya Pranamasana. Preparation for Surya Pranamasana 1. Find a Quiet Space: Ensure you are practicing in a calm, quiet environment where you can focus and perform the movements without distractions. 2. Stand in Tadasana (Mountain Pose): Begin by standing upright with your feet together. Your weight should be equally distributed among both feet. Keep your arms at your sides with the palms facing forward. Involve your thighs, lift your chest, and lengthen your spine. This is the starting position, known as Tadasana. 3. Set Your Intention: Take a few deep breaths to center yourself, focusing on the present moment. You may set an intention or dedicate the practice to something meaningful, such as health, positivity, or gratitude. Step-by-Step Procedure of Surya Pranamasana 1. Pranam (Salutation Pose): i. Inhale deeply, and as you exhale, bring your palms together in front of your chest in a prayer position (Anjali Mudra). ii. Gently bow your head toward your palms as a gesture of reverence to the Sun. This marks the commencement of the sequence. 2. Hasta Uttanasana (Raised Arms Pose): i. Inhale and stretch your arms upward, bringing them in line with your ears. Reach up and slightly arch your back, lifting your chest in the direction of the sky. ii. Keep your feet grounded while elongating your spine and opening up the front of your body. 3. Uttanasana (Standing Forward Bend): i. Exhale as you hinge at your hips and fold forward, bringing your hands toward the floor. If possible, place your palms on the ground, or if necessary, place your hands on your shins. ii. Ensure your knees are slightly bent, and your head is relaxed, allowing the neck to soften. 4. Ashwa Sanchalanasana (Equestrian Pose): i. Inhale and step your right leg back, bringing the knee to the ground. Keep the left knee bent at 90 degrees, and place your palms flat on the floor on either side of your left foot. ii. Lift your chest, open your shoulders, and look straight ahead. 5. Dandasana (Plank Pose): i. Exhale and step your left leg back, bringing both legs into a straight line. Your body must form a straight line from your head to your heels. ii. Engage your core, keep your shoulders over your wrists, and maintain a firm grip on the ground. 6. Ashtanga Namaskara (Eight-Limb Salutation): i. Lower your knees, chest, and chin to the floor, keeping your elbows close to your body. ii. This posture is also known as the “Eight-Limb Pose” as eight parts of your body (two feet, two knees, two hands, chest, and chin) are touching the floor. 7. Bhujangasana (Cobra Pose): i. Inhale and slide your body forward, keeping your elbows slightly bent and your palms on the floor near your shoulders. ii. Lift your chest and head while keeping your elbows slightly bent and pressing the tops of your feet into the mat. Your chest should rise while lengthening your spine. 8. Adho Mukha Svanasana (Downward-Facing Dog): Exhale and lift your hips toward the sky, straightening your legs and forming an inverted "V" shape with your body. Press your palms into the ground, keep your feet hip-width apart, and your head between your arms, looking toward your knees. 9. Ashwa Sanchalanasana (Equestrian Pose): i. Inhale and step your right foot forward between your hands, bringing the left knee to the ground, similar to the previous step. ii. Lift your chest and look straight ahead, opening your hips and stretching the legs. 10. Uttanasana (Standing Forward Bend): Exhale and step your left foot advance to meet the right foot. Fold forward again, bringing your palms to the floor or placing them on your shins. 11. Hasta Uttanasana (Raised Arms Pose): Inhale and slowly rise, arriving your arms up toward the sky. Arch your back slightly, lifting your chest and extending your arms overhead. 12. Tadasana (Mountain Pose): i. Exhale and return to the standing position with your palms together in front of your chest, back in the prayer position. ii. You have now completed one full round of Surya Pranamasana. Repeating the Sequence Surya Pranamasana is typically performed in sets of 5 to 12 rounds. Each round consists of alternating legs during the forward lunge and reverse lunge postures. Practitioners usually begin by performing one round on each side (right and left), completing a total of 12 rounds. Breathing Pattern: Surya Pranamasana is synchronized with breath: i. Inhale during upward movements (raising arms or stepping back). ii. Exhale during downward movements (forward bends, stepping forward). iii. Maintain a smooth, controlled breath throughout the practice to facilitate relaxation and proper alignment. Conclusion: Surya Pranamasana is a graceful and energizing practice that combines breath, movement, and mindfulness. Regular practice helps to improve flexibility, strength, circulation, and mental clarity. By honoring the Sun through these sacred postures, practitioners connect with the vitality and life force that the Sun represents, experiencing both physical and spiritual growth.

YOGA