Surya Namaskara | Yoga Warm-up Routine | Sun Salutation | Step by step Explained

Transcript

to explain how to practice proper surrender mascara within detailed steps including breathing and all the techniques so this is where you start your first step so first you have to start with the standing posture with Rama's Karim with ROM and keep your entire body aligned in a straight line and then you'll slowly inhale and take your both the hands up and then give a gentle back bend as much as possible depending on your capacity do not stress yourself more and then keeping your hip engaged gently you'll slowly bend forward make sure to keep your knees straight and go down how much you're possible and after reaching here in case if you feel it is like lot of stress and lot of stretch to the thighs you can gently keep your knees slightly engaged how much ever possible and then with the inhalation slowly lift your right leg up and drop it back as far as possible here make sure you keep your knees straight and tight hip engaged so your body from your shoulders to toe has to be in a straight line all right and here if you find a lot of Tai stretch lot of strain on the time then you can slowly drop your knee down here you can find lot of stretch in your inner thighs as well as it will be helpful for you inner hip opening postures as well and then gently with exhalation lift your leg back and come to full plank keep your hip engaged entire body has to be in a straight line parallel to the floor keep your fingers open your wrists and your arms should be in a straight line and from here slowly drop your knee down and just down make sure while dropping your chest down take your elbows inside so let me pose not go out but keep it inside as inside as possible drop your chin down just down knee down as well let's go down with the inhalation slowly raise your chest up make sure you keep your back as straight as possible here will feel a lot of stretch in your lower back as well as in your thighs also you'll feel on my end stretch that should be okay and here make sure you keep your neck relaxed do not stress your mix too much so keep it open as much as possible and if you find this posture very difficult if you find it very heavy then you can keep your elbows bent and make sure your chest is up as well as your chin if this is okay for you perfect you can manage here if not you can keep your elbows straight and keep your back slightly curvy from here with the exhalation you will come to Mountain posture in Mountain Pose should you keep your back as flat as possible and keep pushing your hip up try to push your palm down as well as elbows down and make sure you keep trying to drop your heels down if it is not possible in the beginning your heels might come up it is absolutely okay so the more you practice your heels will start going down so keep practicing that you should push your heels down to get your calf muscles flexible from here slowly lift your right leg and get it forward with inhalation once again as we are repeating the maintain the posture from top to toe has to be in a straight line keep your thighs tight and gently up if it is difficult you can also drop your knee down so as you can see upper body is entirely straight so maintain this posture from here with the exhalation get your leg forward [Music] as again we are repeating the posture drop your head down as much as possible keep your knee straight but I'm sure in the beginning you will not find it very easy it will be a little difficult for you to have the stretching and also you can keep your knees bent this is the way you see right now you can keep your knee bent as much as possible and then slowly slowly as you practice every day this will get better and also you can find that your knees are straight and you can go down as much as possible and then in the end with the inhalation slowly raise your hands up and give a gentle backbend how much ever possible you can go as back as possible and then slowly come to Namaskar a mudra and you can stop the practice thank you for watching the video I am sure you have I enjoyed it in case if you have any doubts you can write your comments on the comments box we'll definitely try to reply over there and like and share