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In the article ” How To benefit from the Sun Salutations “, we had gone over a brief overview of the Sun Salutations aka Surya Namaskara, in this article we will discuss the actual execution of the exercise.

How To Do The Sun Salutations

1. Prayer Pose: Stand with the hands positioned at your chest, palms touching and facing each other (think of being in a prayer mode) looking straight ahead. This pose establishes a state of concentration

2. Inhale and stretch the arms above the head.

You will notice an inevitable stretch of the abdominal organs and your breathing apparatus including the lungs, diaphragm and wind pipe.

While in this pose, you will realize that it

-Exercises the arms and shoulder muscles

-Tones the spinal nerves.

-Removes excess weight.

3. Exhale and bend forward while touching the toes (or as far as possible

If your are not that flexible, you may bend the knees slightly.)

This pose

-Helps with stomach/digestive disorders and abdominal ailments

-Is reputed to making the spine flexible and tones the spinal nerves.

4. Inhale and stretch the right leg away from the body but keep the hands and left foot firmly on the ground. While bending the head backward the left knee should be between the hands.

While in this pose, you will be massaging the abdominal organs while simultaneously strengthening the leg muscles and inducing balance in the nervous system. Some yoga gurus claim this helps with male sexual dysfunctions such as premature ejaculation and thin or weak sperm.

5. Inhale and hold the breath.

Now move the left leg from the body

You should be in the plank/up position of the popular push-ups.

This pose is said to aid with

-Strengthening the nerves and muscles of the arms and legs.

-Toning the Spinal Nerves.

6. Exhale and lower the body to the floor. In this position, only 8 portions of the body should come in contact with the floor: the two feet, two knees, two hands, chest and forehead.

Owing to the physiological effects of this pose, it

-Strengthens the legs and arm muscles.

-Develops the chest and exercises the region between the shoulder blades.

7. Inhale and bend back as much as possible bending the spine to as far as you can.

According to yoga gurus, owing to the body’s alignment in this position, this pose has a toning effect on the reproductive organs and is said to help with digestion. Furthermore, it massages and tones practically most, if not all the visceral organs such as the spleen, liver, kidney etc.

8. Exhale and lift the body of the floor. Keep the feet and heels on the floor. In this position, you will be in the popular downward facing dog position.

9. Inhale and bring the right foot along the level of the hands; left foot and knee should touch the ground. This position is similar to the 4th one above, except that this time your right foot is what’s between your hands.

10.Exhale and bring the left leg forward. Keep the knees straight and bring the head down to the knees as in the third position.

11.Raise the arms overhead and bend backward inhaling. As in Position 2

12.Exhale and drop the arms and relax

You have now completed one round.

Do as many rounds as you can within 3, 6, 12 or 24

Stop when you begin to lose breath or sweat profusely.

Helpful Hint:

At 24 rounds of Surya Namaskara, Sun Salutations, you have done pretty much enough and with time should be gaining flexibility and strength to attempt strengthening poses in due time. Try to be brisk and swift within each round as in military style motions.

Try to see to it that you relax in the corpse pose at the end of the exercises for the length of time spent in going over cycle.

For example, 12 repetitions takes about 10 minutes to execute, so you would want to observe the corpse pose for the same length of time.

So there you have it, tips to help you too begin a wonderful journey into yoga with its all so wonderful Sun Salutations.


# # #

Do not wait to strike till the iron is hot; but make it hot by striking.
– William B. Sprague


This article is written by Foras Aje, an independent researcher and author of “Fitness: Inside and out”, which provides tips on how to improve and maintain your health using all natural methods. For more information on these guidelines:



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