ASANAS

The Sun Salutation (Surya Namaskar) is a dynamic sequence of yoga poses designed to warm up the body, improve flexibility, and build strength. It typically consists of 12 asanas (postures), each flowing into the next in a graceful, rhythmic sequence. Here is the list of the asanas in a traditional Sun Salutation:

1. Pranamasana (Prayer Pose)

   • Begin standing tall with your feet together, palms pressed together at your chest in a prayer position. This pose grounds you and sets the intention for your practice.

2. Hastauttanasana (Raised Arms Pose)

   • Inhale, stretch your arms overhead and arch your back slightly, lifting your chest toward the sky. Keep your arms straight and your palms facing each other.

3. Hastapadasana (Hand-to-Foot Pose)

   • Exhale and bend forward at the hips, bringing your palms to the floor (or your shins, if you can’t reach the floor), keeping your legs straight or slightly bent.

4. Ashwa Sanchalanasana (Equestrian Pose)

   • Inhale and step your right foot back, bringing your right knee to the floor. Your left knee should remain bent at 90 degrees, and your arms should be on the floor, shoulders over wrists. Look forward, opening your chest.

5. Dandasana (Plank Pose)

   • Exhale and step your left foot back to join your right foot, coming into a plank position. Your body should form a straight line from your heels to your head.

6. Ashtanga Namaskara (Eight-Limb Pose)

   • Lower your knees, chest, and chin to the ground, keeping your hips raised slightly. This pose involves bringing your body down with control, touching the floor with your eight limbs: two hands, two feet, knees, chest, and chin.

7. Bhujangasana (Cobra Pose)

   • Inhale and slide your body forward, raising your chest off the floor into a gentle backbend. Keep your elbows slightly bent and your shoulders relaxed, with your pelvis on the ground.

8. Adho Mukha Svanasana (Downward-Facing Dog Pose)

   • Exhale and lift your hips toward the sky, forming an inverted "V" shape with your body. Press your hands and feet firmly into the ground, creating a long line from your wrists to your heels.

9. Ashwa Sanchalanasana (Equestrian Pose)

   • Inhale and step your right foot forward, bringing your left knee to the floor. Keep your right knee bent at 90 degrees, and your arms should be on the floor or reaching upward, opening the chest.

10. Hastapadasana (Hand-to-Foot Pose)

    • Exhale and step your left foot forward to meet the right, folding forward with your legs straight (or slightly bent) and your palms on the floor.

11. Hastauttanasana (Raised Arms Pose)

    • Inhale, lift your arms back overhead and gently arch your back, stretching your body upward.

12. Pranamasana (Prayer Pose)

    • Exhale, bring your palms together in front of your chest, returning to the starting position in a standing prayer pose.

This sequence can be repeated multiple times as part of a warm-up or to build energy, strength, and flexibility. Each breath corresponds to a movement, and the fluidity of the sequence helps synchronize the mind and body.