STEP BY STEP SURYA NAMASKAR FOR BEGINNERS | COMPLETE SUN SALUTATION |@PrashantjYoga

namaste to all yogis i hope that you are all doing good and learning through this videos which i am being posting these days today video we are going to learn about sun salutation surya namaskar there are many sun salutations maybe in ashtanga vinyasa maybe in other style of yoga but this is the traditional ancient sun salutation that you will learn in today's video step by step i will teach you each asana so understand learn the techniques learn the proper way of doing it so that you will not do mistake and once you learn keep practicing regular basis let's start what is a specialty of sun salutation the specialty of sun salutation is that this is the only practice that you don't need any other practice once you will do because in this asana in this series of dynamic form of asana you have so many yoga poses so once you have so many yoga poses you don't need any extra asana so this is good for those people who don't have much time in their daily routine so what they will do how they will do asana practice to keep their physical body active so today class in sun salutation this series of asana which you will learn just do that much and then after that you can do your stuff so don't need any more time to do many other activities in asana so sun salutation second quality of sun salutation it energizes the body it gives you that base every morning when you wake up you need energy and this energy need to be channelized if you really want rewards and during the day so the sun salutation give you rewards because it it channelize the prana it channelized the energy it motivates you because the oxygen level in the body increases also when the oxygen the bodies increases so cells will receive all the oxygen so your body will be very happy and healthy so that's the second the third benefit the third quality of sun's rotation in this asana in this series you have forward bending you have backward bending you have hip opening and you have many other stuff so when you do this sun's rotation and when you apply all these asana dynamically it warm up the whole area warm up the whole body so what we need during the morning what we need in the morning we need energy we need some practice that really give us that boost so that we can start our day so that's how the sun's rotation is very required next benefit next quality sun salutation in hatha yoga what it is given sun salutation in hatha yoga is given because sun is a source of prana remember this it is not only the warm-up exercise many people what they think that just warm up exercise we just do and that's no sun is a source of prana so you are actually receiving from the source receiving prana from the source the second part of sun sun is the first guru okay [Music] so the first adidev so it's a first guru so guru of yoga and that's how in bhagavad-gita krishna also said the first i taught yoga to sun so for humans for this planet for this earth planet sun is the first guru so but if when you do sunset rotation you are not doing just randomly the asana series you are actually entering to the spiritual journey and that's why sun salutation in hatha yoga is required and every class of traditional hatha yoga starts from sun salutation because we are saluting to that guru we are saluting to the source from where we are receiving the knowledge and the prana and that's the very important in culture in yogic journey that you salute the guru first and then you start the activities and that's how it happens in this sun salutation the series we have eight asana okay we have eight asana which are repeated few time and become a circle so that eight asana when you perform one side similarly one side means one leg one arm one side of the body the other side also you perform so 24 asana basically repetition of eight it become 24 when you do both side so 12 asana one side means when you start right side and 12 asana left side so this eight asana playing the game one at after another so you are repeating them and once you repeat them what happens it activate the energy flow it open and channelize the prana into the channel 72 000 energy channels so very important exercise so do not miss the video learn step because i'm going to teach you all the steps that are required learn each steps with a proper breathing technique and once you learn this step you can apply this daily routine and if you don't know any other asana also no problem just do some salutation do few round which i will tell at the end how many round you should do how many time you can do sunset rotation how it should be done with the proper way then you just apply this and your day is started so the sun salutation first is very important that you are doing with a breath each breath each asana and that's how you will channelize the prana and that's how you will circulate the energy and oxygen supply in your body with the different different asanas so the first asana in sun salutation we stand in samasthiti or tadasana as you can see on my foot so i'm separating my toes and spreading having a proper grip on the mat so then all the way my foot is grounded and all the way up up up to the thighs i'm having the ground base and from here i'm lifting my chest so that i'm becoming taller and once i'm taller you don't need to make yourself very heavy you just need to relax the shoulders like this this is first standing pose that you will start with this is called tarasana or samasthiti here in this pose when you are you are standing mostly to the heel not on the toes because if you stand on the toes the pressure comes on the knees so you have to stand on the heel so the both legs becomes as a pillar of the standing series and then you are here looking front straight neck and now first exhale the previous suppose we learn is a quality of tree because tree is a firm strong grounded stable so the same pose we do first as that's why i told you stand straight and straight arms down relax the shoulders and stand with a grounded toes because of the toes are not stable match you will not be able to feel that grounding strength and that's why tarasana so tadasana is finished that is a standing centering pose now the first asana of sensor rotation comes that is called pranamasana pranam asana pranam means prayer like this so tadasana you first pranayamasana you inhale normally as you are standing like this as you exhale you bring the palms together like this understand the breaths flow and the asana do not focus only in the asanai movement focus on the breaths and asana combination that's called sun salutation okay so tadasana was this now inhale normally and now you exhale bring your palms like this together together and then exhale and eyes closed this is first once you do this you can chant the sun mantra you can do any mantra opening mantra okay so for example i will change the sun mantra so you can chant also after that [Music] then open the eyes that is only one round first time you have to do this with the prayer so that was the first pose prayer pose second pose upward like this so upward means arm so upward arms okay see the each asana names gives you the meaning what you have to do and if you understand the asana meaning you will understand what you should do so urdu means asana is saying to you hey yogi now raise the arm so now you have to raise like this with inhalation like this way and not only raising the arms bringing the body back also it's like you are receiving from the sun that prana okay so when you receive not only like this right you have to go back like this way and that's why urdu many times we do palm facing to each other like this many people they do palm facing forward so you choose which one is more comfortable for you and which one is more kind of easy for you i will tell you little difference in between two when the arms are like this it gives you more extension to the spine and you can go more supported arms backward when the palms are forward this this will not give you that support this will really open the chest so when you want to feel when you feel that your chest is blocked when you feel that you have a tight shoulders rounded shoulders you can keep the palms forward and then open like this if not then you can do it this way also traditionally palm facing forward so you choose your so inhale like this here okay now see the movement again from the center tarasana inhale palms together exhale here second inhale raise the hands so either you can go like this raising hands and urge the back this so when i said you raise the arm like this with inhalation from here you start inhale raise arm raise arm raise arm like this few things are very important when you raise the arms the arms will be behind the ears first requirement second thing when you raise the arms with inhalation you have to bring your buttocks forward towards the toes like this see because you want to urge the back and create the half moon shape of the body from the heel from the legs to the fingers tip and that's how it becomes the half moon of the body and that half moon we need and half half phone will come when the weight will shift from heels to the toes if you remember i told you in tadasana when you were standing and starting your journey in tadasana weight was on the heel but in this pose with movement see how i'm shifting the weight i was here the first asana pranamasana now i need to move to urdu so i will raise my arms when i bring my arms behind the ear i will move my weight towards the toes this and then when i feel my weight is towards the toes i urge my back this as much as possible straight legs you don't need to hang your head back you don't need to drop the head back you just need to keep the arms aligned with your ears and that's the second pose with inhalation make sure that the hips are very forward like this way and by using the chest lifted you are raising the arms this is the position either this or this look so from here now this posture is finished now the next asana is coming what is the next asana it is called uttanasana it is also called pada hastasana so pada means what pada hastasana means pada means foot okay hasta means hands so hand to foot it means it is a forward bending pose okay so forward bending me just see the pose how it is it is disposed when the palms are on the floor toes here the toes and the fingers they are close to each other and now you are just touching the head to the knee this pose and now to reach this pose i want you to do one very beautiful movement and very important movement that you have to try in this pose so when you are in pada hasana you remember when you were doing this where the weight was in toes right so now when you are here and now when you want to change from here to down you will do exhale when you are doing up you are taking inhale when you have to go down you have to go exhale so from here you go exhale all the way down but see the my movement i'm going down but i'm taking my weight which was on the toes i'm shifting to my heels and i'm pushing my buttocks for backward see here and that's how i'm going forward and forward so you also should do the same way you should not to just bend forward you need to see how the weight is shifting from toes to the heel when you are changing the asana and that's the beauty of the asana and that's how you should perform in your self-pace so again come back raising now i want to change the port so i will exhale so from here exhale shift the weight shift the weight to the heel when i shift the weight on my heel my back is extended my hands are extended and then all the way when i place my palm down on the floor i now i will shift the way to the toes and then final head down this is all with exhale some people who cannot do the straight leg which is required no problem just little bend the knee go down but sometime remember if you bend the knee all the time what will happen you will not be able to work with your back leg okay so instead of bending your knee what you can do is you can just keep the leg straight and you can just rest your hands here this way and head down like normally if you cannot reach the floor or if you can reach the floor but you cannot place the palm down no problem just use the finger step this way and head down if you cannot touch the head no problem just watch your foot and you already exhale you are there in the pose you are exhaling there now third next step is from here inhale you raise the head and at the same time simultaneously you bring your right leg back see how i'm taking this and then drop the knee down the asana name is means riding controlling so horse riding pose it's like you are creating the shape of the horse and opening the chest saluting to the sun so in this pose you already went with exhale again see the movement so what you did let me show you from here when you were here exhaling from here you go inhale lengthen your back and at the same time lift your right leg drop down and slowly lift the chest like this so from there to this pose with lifted chest it is only one inhalation that's what i was telling you that inhale the breaths and exhale the breath is very important with asana movement so first learn the asana so in this pose you can see that the position my my knee my knee will be over the ankle okay when you are doing dynamically remember when you do dynamically it can be this when you're just moving but when you are staying in the pose then knee over the ankle can you see that the knee over the ankle and then after that the drop the same hip down and touch your toes like this down on the floor see that here should not be this way here so completely and then you place the palm down this way and lift the chest up if traditionally you want to do you move your knee forward like this and then chest up this way if you want to make it more effective knee over the ankle use the fingers tip chest up this and toes back any variation you can choose this is with inhalation do not allow the knee to go outside it should be same line with your hip this way and now inhalation try to push the back hip down on the floor now after that exhale you tuck your toes place the palm on the floor and step your left leg back and you come to plank position this is another pose which is called santolan asana here so what you have to do in this pose santorum you are keeping the eyes of the elbow this one facing each other and then spread the fingers like this fingers spread eyes facing each other and now i'm keeping my body straight arms straight i'm here in this pose separate the legs here so if you want you can keep the leg together also if you feel comfortable with here now eyes will be you are looking between the palm this is with exhale understand so look again there it was motion knee over the ankle inhalation looking up now with exhale you step back this exhale here already you exhale now now the next pose is dropping the knee chest forward this way and down this chin down so the eight limbs touching the floor so if you can see my eight limbs was touching the floor which eight limbs look here first palm one two palm was touching the floor second chin and chest four third touch the knee five six and eight toes both so the eight limbs and that's eight limbs which is touching the floor and through this eight limbs you are saluting the sun and that's the reason this asana called ashtanga namaskar ashtang namaskarasana here how the breath should be if you remember the previous pose when you were moving from ashwasanchalan to plank pose it was exhale and now you will just hold the breath outside drop the knee down move the chest forward and then this is down chin and chest hips lifted where the palms will be your palm close to the chest here not close to the shoulder close to the chest so it will allow your chest to open chin down here that is without inhalation and without exhalation just holding the breath after that you bend the knee inhale straighten the leg and with inhalation you lift your chest up asana so if you see in bhujangasana understand the pose in bhujangasana you are not lifting the navel too much naval will be with the contact with the floor no need to push too much up to do backward bending it is not like this it is you need to maintain this the spiritual part of the practice not only increasing the intensity of the asana in order to warm up the body okay it is not a warm-up it is a salutation should be soft should be devotion in it should be more a kind of surrender quality to the to the hearts to the practice and that's the reason bhujangasana here is very passive so how much passive see here so you are going down here okay i already told you over here from here inhale this you are already flat now navel on the floor press the palm legs together those who are feeling very stiff pack they can open the legs like this separate the legs but legs together now from here you go inhalation lift the knee a little up not too much lifting to backward bending little bit up and lane look up this many people they move the shoulder like this way if you move this what will happen if you move the shoulder this way see what is happening to my neck i'm not allowing my neck spine to look up so if someone has cervical issue first of all they don't look up they will not look up they will just look forward but if you don't have cervical issue and then you do this that this movement it will disturb the flow of circulation towards the brain so in that case you move the shoulder away see my neck how i'm giving the space here similarly in bhujangasana not this way move the shoulder away elongate your neck and lift the chest like this look up this is with inhalation after that exhale you go down exhale there tuck your toes press the palm and lift the body up and back this is paravatasana but not everyone can do the same way so you can do this simple one remember here it was inhale you tuck your toes press and go back like half child extended child and then from here you lift the knee and legs together parvatasana head down so head will be down this way in parabatasana many of us we try to push the hips back no need it is not a downward facing dog just legs together legs straight arms straight and just drop the head down this head down here you will rest you don't need to make the straight back if it is a rounded back it's also fine it's a pervert mountain pose so that was exhale now with inhalation you take your right leg with inhalation forward between the palm the same pose like before when you went back right leg forward drop the knee down toes back knee 90 degree and then either palms down lift the chest but if the palms are down you are lifting the chest then what i said the knee will be forward towards the toes understand don't do mistake okay so when you want to place the palm knee forward lift the chest when you want to keep the knee 90 degree then use a finger step lift the chest any variation you can choose that is with inhalation with exhale pack your toes lift the knee and with exhale you come forward same the previous pose pada hastasana from here you go up with inhalation raise the arms over the shoulders straight back all the way come up and what i said where the weight will be toes so you move your hips to the toes arch your back open the chest look up and exhale you come pranam mudra prayer pose and then exhale completely hands down that was a one side other side the same now other side you will do with me with the breath and see how i am doing you can maybe watch one round other side of me you will understand how to do watch now so right side we already did so we did 12 asana 8 asana but repeat it so it became 12 so similarly we'll do left side and that becomes 24 so 24 asana of sun if you see the sun also has 24 faces that's why it's a 24 asana see left side full video with a breath so you understand and next time you can follow round one round with me see here tarasana completely first inhale exhale palms together one pose second pose inhale raise the hands shift the weight to the toes arch your back look up exhale shift the weight to the heel all the way exhale palms on the floor wait on the toes and touch the head complete exhale inhale lift the head up same time left leg back drop the knee down use the fingers tape toes back lift the chest exhale press the palm tuck your toes in lift the knee step back plank pose hold the breath drop the knee chest and chin down inhale straight leg touch the navel chest shoulders back exhale go down tuck your toes lift to the parvatasana head down inhale left leg back and now left leg forward also drop the knee down lift the chest open the chest and look up exhale tuck your back toe in step forward inhale all the way up with inhalation arch your back exhale prana mudra prayer pose this and then exhalation relax this is round let's try one round together right and left with me and then he will repeat this then i will tell you how many round you should do first tarasana weight on the heels stand straight look front and exhale first asana pranama asana take one deep inhale and while exhalation bring your palms together front of the chest prana mudra prayer pose second asana urdu inhale raise the arms stretch the hands stretch the body arch your back and shift the weight to the toes make a half moon third asana exhale straight back forward bending weight on the heels and stretch the whole body all the way go down place the palm on the floor touch the head to the knee next asana lift the chest look forward right leg back and drop the right knee down on the floor lift your chest with a 90 degree front knee exhale step your another leg back santolan asana plank pose hold the breath here drop the knee down chest and chin ashtang namaskar inhale raise the leg and straight the leg lift the chest up look up asana exhale all the way press the palm lift the body and go back paravatasana head down inhale the right leg forward between the palm drop the back knee down use the fingertip to elevate your chest and look up exhale step your back leg forward place the palm on the floor touch the head weight on the toes inhale raise the hands first stretch your whole body all the way come up stretch higher half moon body structure is exhale palms together come to the center prana mudra and hands down let's try other side inhale exhale pranama asana inhale urdu hastasana exhale padhasthasana inhale left leg back exhale santolan asana hold the breath drop the knee down chest and chin ashtang namaskarasana inhale exhale parvatasana inhale left leg forward look up exhale head to the knee inhale raise the arms all the way urdu exhale prana asana tadasana relax so we did some salutation right and left side both okay so right side we did with a breath i explained you how it should be the basic steps you will follow the same maybe you need to repeat the same video a few time to understand the proper way of doing it so once you finish both side now the question come how many round you should do okay see minimum three round is required with a breath proper breath proper flow whatever i have explained you watch this proper way just follow three round if you are regular after 15 days and 20 days if you are bigger than three round okay so you will not get you know very exhausted but if after 15 days if you are big enough after 15 days go for 7 wrong then again after 15 days for 15 days seven round only then again 15 days you will go again 11 round and then every day 11 round every day 11 round with a breath and after that just relax in shavasana just lie down so this routine bring it into your daily life if you are having a busy schedule this sunset rotation is a complete package for you this sun salutation is a complete warm-up exercise for you for your body and this sun salutation is also devotional exercise for you if you want to bring the yoga in as a spiritual journey the sun salutation because you are saluting to the sun the source of prana okay so this is how try this video comment if you have any question comment below i can give you the next video for some particular asana do this regular share the video so that many others also can learn the proper way of doing sensor rotation sure namaskar and get this video in your daily routine so that you can get the yoga into as a lifestyle one more important part if you are new to this video subscribe it there's a bell icon there just click the bell icon so you will get the notification if i'll post some new video and if you like this video you share this video and like this video so that it can reach to many people and many people can get the benefit out of it and they can learn the proper way of translocation and get the get the proper rewards from this yogic practice i'll see you next video namaste

Channel: Prashantj yoga

Views: 429,674

Keywords: Prashantj yoga, Sun salutation for beginners, Sun salutation, Surya namaskar, Surya namaskar step by step, Benefits of sun salutation, How to do sun salutation, How to learn surya namaskar, Hatha sun salutation, Hatha yoga surya namaskar, Learn to do sun salutation, Sun salutation asana practice, Breathing in sun salutation, Morning sun salutation, Surya namaskaa kaise karen, Surya namaskaar karne ke fayde, Surya namaskar karne ka sahi tarika

Id: l_bJzyXGoFo

Length: 33min 56sec (2036 seconds)

Published: Sun Apr 17 2022