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11 Easy Steps to Perfect Sun Salutation A (Surya Namaskar A)

“Yoga is a light that, once lit, doesn’t go out. The stronger the flame, the better the practice.”

B.K.S. Iyengar

The sun salutation a is one of the most important and easy-to-learn yoga moves.There are a few different ways to do Surya Namaskar—A, B, and C—and they all depend on how well you can do yoga asanas. For people who have been doing yoga for a long time, sun salutations are a way to warm up. For people who are just starting out, they are a full workout. This sun salutation vinyasa flow has a lot of secret benefits that anyone can see as soon as they start doing it every day.

Some of the benefits of performing sun salutations every day are described below. Yoga and Surya Namaskar, on the other hand, can do a lot for your health.

  • It makes you stronger in body, mind, and spirit.
  • Surya namaskar is a great way to warm up, and if you do it a lot, it can be your entire workout for the day.
  • It helps blood flow throughout the body.
  • When you do sun salutations, you stretch and squeeze your stomach. So, it helps keep the gut system in good shape.
  • The whole body should become more flexible and fit. Also, it makes joints and muscles less stiff.
  •  Fixes problems with the spinal column by stretching and turning the spine.
  • Surya Namaskar is a cardio-vascular exercise that speeds up the rate of breathing. So it’s healthy for the heart and lungs.
  • It helps you sleep better and makes you less stressed.
  • it also improves how hormones work.

What is Sun Salutation A (Surya Namaskar-A)

Sun Salutation, commonly known as (surya namaskar), is one of three types of sun salutation. Surya Namaskar A is intended for persons who have never done yoga before. This, however, is something that everyone can do. In this post, we’ve attempted to teach the sun salutation an in very easy steps so that everyone can do it. keep reading

Sun Salutation A

11 Easy Steps to Perfect Sun Salutation A (Surya Namaskar A)

1. Mountain Pose (Samastith)

Sun Salutation A
  • Start by letting out some air.
  • Stand with your feet close together and your big toes touching.
  • Keep your heels a little bit apart.
  • Keep your back straight and your legs moving.
  • Place your hands on your side or together in front of your heart in the namaste mudra. Keep your eyes on your nose.

2. Upward salute (Urdhva Hastasana)

  • Take a big breath in.
  • Swing your hands up over your head, palms together or shoulder-width apart.
  • Keep your back straight.
    Note: The ears and shoulders should not touch.
  • When you shrug, your shoulder shouldn’t hit your ear.Check out the thumbs.

3. Standing forward bend (Uttanasana)

  • Now, let out a breath and fold forward.
  • You can reach your arms down by putting your palms flat on the mat or holding a yoga block or something similar.
  • Make sure your hands are about the width of your shoulders.
  • Now, try to straighten your knees if you can.
  • If you can’t, keep them slightly bent. So that this won’t hurt your back.
  • Remember that yoga is a way to get fit and calm down, and you have to enjoy it.
  • Forcing or pushing yourself gets rid of the Niyamas of yoga, so be kind to your body and change every pose when you need to.
  • If your knees are bent, put your lower ribs on your legs and try to straighten your knees slowly.
  • Look at your toes.

4.Halfway Lift (Ardha Uttanasana)

  • Now take a deep breath and raise your back. 
  • Your legs and back should look like a picture above.
  • Keeping your knees straight and looking at the sky.Keep your hands flat on the mat with just the tips of your fingers touching it, or slide them down your thighs.

5. Chaturanga Dandasana (High Plank to Low Plank)

  • Exhale. Step, jump, or float both feet to the back of the mat. Stay in plank pose. Beginners can put both feet down on the mat.
  • After taking a few deep breaths, put your chest, chin, and pelvic floor on the mat.
  • For the advanced form, lower your chest but keep your arms off the mat at a 90-degree angle.
  • Keep your arms close to your body. Don’t tense your neck.

6. Cobra (Bhujangasana)

  • Take a big breath in.
  • Left your front body up by using your arm strength to press your hands and fingertip on the mat.
  • When I got back on my feet, I pressed them against the mat.
  • Pull the shoulder back and down.
  • For the advanced form of upward-facing dog, lift your knees off the mat.

7. Downward-Facing Dog (Ardho Mukha Svanasana)

  • Now let out your breath.
  • Push up with your arms, which will send your hips back and up. Roll back onto the bottoms of your feet.
  • Stretch the back and press the feet into the floor.
  • Spread your fingers out and press them into the mat to build a strong base.
  • Stay there for five to six deep breaths.

8. Halfway Lift (Ardha Uttanasana)

  • Inhale, bend your knees, and step, jump, or float both feet up between your hands or close to them. 
  • Straighten your back, look at the sky, and keep your legs straight.

9. Forward Fold from Standing (Uttanasana)

  • Fold forward as you let your breath out.
  • The back is being stretched.
  • Try to bend your knees or keep them bent.

10. Upward Salute (Urdha Hastasana)

Inhale, raise your arms all the way up, place your palms together or leave them shoulder-width apart, and let your shoulders relax away from your ears.

11. Mountain Pose (Samastith)

Exhale and lower your arms to your sides or palms together at the center of your chest. This is the best pose for resting.

Final Thoughts

Therefore, if you follow these 11 steps, you should be able to perform Sun Salutation A successfully. I strongly recommend that you begin your vinyasa yoga practice with the sun salutation and that you perform it at least six times, or even more if you have the ability to do so.

We would like to express our sincere appreciation to Manav Sethi, an internationally certified yoga instructor, for this incredible guest post on our website. Our website will soon feature more yoga-related content.

For more gym and yoga workouts visit our site thesigmafitness.com. we’re also avaiable on instagram (@thesigmafitness) give it a follow for more updates.

I'm a certified personal trainer and sports nutritionist with more than four years of experience working with various clients. In addition, I publish articles on fitness and nutrition based on thorough research and personal experience for The Sigma Fitness.

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