#ISHA HATHA YOGA SEQUENCE PICTURES HOW TO#

Slide forward and raise the chest up into the Cobra pose. The two hands, two feet, two knees, chest and chin (eight parts of the body) should touch the floor. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Gently bring your knees down to the floor and exhale. Step 6. Ashtanga Namaskara (Salute with eight parts or points)

Keep your arms perpendicular to the floor. Step 5. Dandasana (Stick pose)Īs you breathe in, take the left leg back and bring the whole body in a straight line. Bring the right knee to the floor and look up.Įnsure that the left foot is exactly in between the palms. Step 4. Ashwa Sanchalanasana (Equestrian pose)īreathing in, push your right leg back, as far back as possible. Now make a gentle effort to straighten the knees. It’s a good idea to keep the hands fixed in this position and not move them henceforth until we finish the sequence. You may bend the knees, if necessary, to bring the palms down to the floor. As you exhale completely, bring the hands down to the floor beside the feet. Step 3. Hastapadasana (Standing forward bend)īreathing out, bend forward from the waist keeping the spine erect. Ensure you’re reaching up with the fingers rather than trying to bend backward. You may push the pelvis forward a little bit. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers.

Step 2. Hastauttanasana (Raised arms pose)īreathing in, lift the arms up and back, keeping the biceps close to the ears. As you breathe in, lift both arms up from the sides, and as you exhale, bring your palms together in front of the chest in a prayer position. Expand your chest and relax your shoulders. Stand at the edge of your mat, keep your feet together and balance your weight equally on both feet. However, it is advisable to stick to one particular version and practice it regularly for the best results.īesides good health, Surya Namaskar also provides an opportunity to express gratitude to the sun for sustaining life on this planet.

#ISHA HATHA YOGA SEQUENCE PICTURES HOW TO#

You might find several versions on how to practice Sun Salutation. Each round of Sun Salutation consists of two sets, and each set is composed of 12 yoga poses. Practicing Surya Namaskar steps is best done early morning on an empty stomach. Besides being a great cardiovascular workout, Surya Namaskar is also known to have an immensely positive impact on the body and mind. Surya Namaskar or Sun Salutation is a sequence of 12 powerful yoga poses.

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Isha hatha yoga sequence pictures