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    Surya Namaskara Beginner's Hatha Practice 1: Sun Salutation

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    sathishrajs
    This document provides instructions for a beginner's hatha yoga practice consisting of 12 steps of Surya Namaskara (sun salutation) followed by supine, prone, seated, standing, and relaxation postures. It emphasizes smooth breathing throughout and listening to one's body to modify as needed. The practice is intended to help the flow of sun salutations with a focus on holding postures for at least 30 seconds.

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    Surya Namaskara Beginner's Hatha Practice 1: Sun Salutation

    Uploaded by

    sathishrajs
    279 views1 page
    This document provides instructions for a beginner's hatha yoga practice consisting of 12 steps of Surya Namaskara (sun salutation) followed by supine, prone, seated, standing, and relaxation postures. It emphasizes smooth breathing throughout and listening to one's body to modify as needed. The practice is intended to help the flow of sun salutations with a focus on holding postures for at least 30 seconds.

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    Hatha yoga

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    Hatha yoga1

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    This document provides instructions for a beginner's hatha yoga practice consisting of 12 steps of Surya Namaskara (sun salutation) followed by supine, prone, seated, standing, and relaxation postures. It emphasizes smooth breathing throughout and listening to one's body to modify as needed. The practice is intended to help the flow of sun salutations with a focus on holding postures for at least 30 seconds.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    279 views1 page

    Surya Namaskara Beginner's Hatha Practice 1: Sun Salutation

    Uploaded by

    sathishrajs
    This document provides instructions for a beginner's hatha yoga practice consisting of 12 steps of Surya Namaskara (sun salutation) followed by supine, prone, seated, standing, and relaxation postures. It emphasizes smooth breathing throughout and listening to one's body to modify as needed. The practice is intended to help the flow of sun salutations with a focus on holding postures for at least 30 seconds.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    Beginner’s Hatha Practice 1 onyouryogamat.

    com
    Keep breathing!- smooth and even breaths as you move through this practice
    Surya Namaskara Stay tuned in to the sensation of each inhalation and exhalation you take
    Do whatever is appropriate for you- be sensitive of how you feel from day to day
    Sun Salutation It takes a little time to get the sun salutations to flow, so be patient
    Try and remain in each of the postures below at least half a minute
    Stay in Savasana, Makrasana (relaxations) and Dandasana longer if you have time
    Enjoy being on your yoga mat every time you do this yoga practice

    (1) Hands in prayer (2) Lift arms up (3) Fold Forwards (4) Step left leg back (5) Downward Facing Dog (6) Lower down and keep hips lifting
    Exhale Inhale Exhale Inhale Exhale and Inhale Exhale

    Repeat
    4 times

    (7) Cobra- lift chest (8) Downward Facing Dog (9) Step left leg forwards (10) Fold Forwards (11) Lift arms up (12) Hands in prayer
    Inhale Exhale Inhale Exhale Inhale Exhale

    Supine Postures

    Savasana Supta Hasta Parivartanasana Uttanpadasana preparation Uttanpadasana


    Completely relax Side twist posture Each leg in turn, left first Extended leg posture
    Both sides- knees drift down to left first Point the toes upwards Both legs lift together

    Prone Postures

    Shalabhasana preparation…… Shalabhasana Makarasana


    Locust posture Both legs lift together Lift the chest, let the head follow Locust posture Crocodile posture
    Legs lift up in turn Point the toes Face relaxed- steady breathing Full posture Completely relax

    Seated Postures Standing Postures

    Dandasana Ardha Matsyendrasana Supta Kurmasana


    Sitting posture Half spinal twist posture Sleeping tortoise
    Option to bend knees Both sides- turn left first Round the back
    Trikonasana Virabhadrasana II Vrksasana
    Triangle posture Warrior II posture Tree posture
    Both sides Both sides Both sides

    Relaxation Option to put some warmer clothes on and use a blanket to cover yourself
    Stay here at least 5 minutes; let go and completely relax the body
    Try and keep your mind quiet, to match the stillness of the physical form

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