First Yoga Workout: 10 basic postures to greet the sun
Everybody ask about Yoga Workout. In this article we present the sequence known as “greeting the Sun” or Suryanamaskara in Sanskrit. This is a sequence of postures that make your body more flexible and strong.
It is always recommended that at the beginning of your routines, include a warm up or pre-preparation in your body. Then you can make the positions that we presented in the previous article, and at the end of your routine you can include three “greetings to the Sun.” Ready? Started:
- Greeting sequence to the sun
- First placement: “Mountain posture” or Tadasana.
- Second placement: “Mountain posture Upward”
- Third placement: “Stork posture” or Uttanasana
- Fourth placement: “Frontal bend posture” or Urdhva Uttanasana
- Fifth placement: “Plate posture” or Chaturanga Dandasana
- Sixth placement: “Dog posture Upside down” or Urdhva Mukha Svanasana
- Seventh placement: “Dog posture Upside down” or Ardho Mukha Svanasana
- Eighth placement: “Frontal bend Posture” or Urhva Uttanasana
- Ninth placement: “Mountain posture Upward”
- Tenth placement: “Mountain posture” or Tadasana
Greeting sequence to the sun
First placement: “Mountain posture” or Tadasana.
Lengthen your body, look for your center and breathe deep, then breathe out by nose slowly. Free your arms and relax your shoulders.
Second placement: “Mountain posture Upward”
In this placement you raise your arms and breathe deep. Your sight is in heaven, join the palms of your hands.
Third placement: “Stork posture” or Uttanasana
Lower your arms and torso, while exhaling slowly and looking with your forehead your knees and hands are going to the ankles.
Fourth placement: “Frontal bend posture” or Urdhva Uttanasana
Take a deep breath raising your head forward, achieving with it the height of the pelvis and lengthening your entire back. Take care not to force your knees backwards.
Fifth placement: “Plate posture” or Chaturanga Dandasana
Also known as “Push up” or lizard. You must exhale while carrying one leg back and then the other, to stretch both and align your body. The elbows are always attached to the waist and you have to stretch your legs very well to protect the knees. Do not pick up the pelvis or head.
Sixth placement: “Dog posture Upside down” or Urdhva Mukha Svanasana
Take a deep breath while you lower your pelvis to the floor and raise your head. Take good care not to force your elbows; The best thing is that you push them a little bit and release your shoulders down.
Seventh placement: “Dog posture Upside down” or Ardho Mukha Svanasana
You can get to it directly up the pelvis and down your head. When the body is not strong enough, to avoid injury to the spine, it is best to lower your head first, support knees and hands to the floor, and then climb the pelvis stretching legs, pushing your heels to the floor and lengthening your back, as if you approach your Chest to the knees. Exhale while you arrive at this placement.
Eighth placement: “Frontal bend Posture” or Urhva Uttanasana
You return to this posture by inhaling, first moving forward one foot and then the other, to elevate your head and torso forward. Exhale as you lower back to “stork posture,” Lowering your hands to your ankles and forehead to your knees.
Ninth placement: “Mountain posture Upward”
you get to her by climbing your arms on the sides, your head and torso look for direction to the sky and your hands join up. Breathe as you rise.
Tenth placement: “Mountain posture” or Tadasana
Breathe out slowly and lower your arms to rest at the hip.
It is very good that you decide to take a few minutes of the day to practice the basic routines that we present, but the best will always be to guide you an instructor, because there are placements that need observation and thus avoid injuries as well as improve benefits. In this sequence, you can hold them and do one or two breaths in each posture. Otherwise, we hope you like it and feel the difference in your body as well as in your mind.
Practice, enjoy them, and of course, leave us your comments.