April 18, 2023 4 min read

Do you ever feel pressed for time to squeeze in a workout or some yoga session as part of your regular schedule? But what if I tell you you can follow a special sequence of yoga postures in just 10 minutes?

Sun Salutation C or Surya Namaskar (Sur-yah-Namah-skar​): 

Sun Salutation is a popular yoga sequence combining dynamic movements and focused breathing to create a meditative and invigorating practice. The 12-powerful yoga sequence is often used as a warm-up or a full practice in and of itself and is a great way to build flexibility and mindfulness. 

Sun Salutation yoga:

Sun Salutation yoga involves a series of postures that flow together seamlessly and can be practiced at any level of experience to rejuvenate and recharge. In this guide, we will take a step-by-step approach to learn how to do Sun Salutation C poses,exploring each pose in detail to help you achieve a safe and effective practice.

So, if you have limited time, you must follow this pose for a wholesome workout session. 

How to do sun salutation C? 

How to do sun salutation C?
  1. Tadasana (Mountain Pose) -

    Begin standing at the top of your mat with your feet together or hip-width apart. Bring both your palms together in front of your chest. Ground down through your feet, engage your leg muscles, and lift through the crown of your head.
  2. Urdhva Hastasana (Upward Salute) -

    Inhaling is the next step inthe sun salutation pose. In a gesture of prayer, raise your arms upward and clasp your hands. Reach your fingertips towards the sky, and lengthen your spine.
  3. Uttanasana (Standing Forward Bend) -

    Exhale, hinge at your hips, and fold forward, keeping your legs straight. Place your fingertips on the floor or blocks, and let your head hang heavy.
  4. Anjaneyasana (Low Lunge) -

    The fourth pose insun salutationinvolves inhaling, stepping your right leg back, and lowering your right knee to the floor. Keep your left knee at a right angle, and press your hips forward. Place your hands on your left thigh or the floor.
  5. Plank Pose -

    Exhale, step your left leg back to Plank Pose, and hold for a moment. Keep your wrists under your shoulders, engage your core, and keep your legs straight.
  6. Chaturanga Dandasana (Four-Limbed Staff Pose) -

    Slowly lower to Chaturanga Dandasana, keeping your elbows close to your body at the sixth step ofthe sun salutation pose. Keep your shoulders aligned with your elbows, and engage your core and leg muscles.

  7. Urdhva Mukha Svanasana (Upward-Facing Dog Pose) -

    Inhale, roll over your toes, and lift your chest into Upward-Facing Dog Pose. Keep your arms straight, and press the tops of your feet and hands into the floor.

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

    Exhale, lift your hips up and back and come into Downward-Facing Dog Pose. Keep your arms and legs straight, and press your heels towards the floor.

  9. Anjaneyasana (Low Lunge) -

    Followingthe sun salutation yoga sequence, inhale at the ninth step, move your right foot between both hands and lower your left knee to the floor. Press your hips forward, and place your hands on your right thigh or the floor.

  10. Uttanasana (Standing Forward Bend)

    - Exhale, step your left foot forward to meet your right foot, and fold forward into Uttanasana. Keep your legs straight, and place your fingertips on the floor or blocks.

  11. Urdhva Hastasana (Upward Salute) -

    Inhale, come up to Urdhva Hastasana, and bring your palms together in front of your chest. Reach your fingertips towards the sky, and lengthen your spine.

  12. Tadasana (Mountain Pose) -

    Exhale at the last step of sun salutation yoga, return to Tadasana and bring both your palms together in front of your chest. Stand tall, and take a moment to pause and breathe.

Repeat the sequence, starting with the left leg in step 4. 

Benefits of Sun Salutations C

Some of the great benefits ofSun Salutation C include:

  1. Improves flexibility:

    The Sun Salutation sequence involves a range of stretching movements that improve flexibility in the muscles, joints, and spine.

  2. Builds strength:

    The sequence of movements in Surya Namaskar works for the major muscle groups, helping to tone and strengthen the body.

  3. Increases cardiovascular health:

    Sun Salutations'fast-paced nature improves cardiovascular health and endurance.
  4. Improves lung capacity and breathing:

    The deep breathing techniques used inSun Salutations improve lung capacity and breathing.

  5. Boosts circulation:

    Increased blood flow and improved body oxygenation are a few of the major benefits of this yoga practice.

  6. Enhances mental clarity:

    The focus required duringSun Salutations enhances mental clarity and concentration.

  7. Reduces stress:

    The combination of movement and breathing in this restorative yoga practice promotes relaxation and reduces stress.

  8. Promotes weight loss:

    Sun Salutationshelp burn calories and support healthy weight management.

  9. Supports digestive health:

    The movements in Surya Namaskarimprove digestion and support healthy elimination.

  10. Boosts energy:

    Regular practice ofthe Sun Salutations sequence increases overall energy and vitality.

Ready To Get Started?

IncorporatingSun Salutation into your yoga practice is a powerful way to improve flexibility, build strength, and cultivate mindfulness. Regularly practicing this sequence improves your overall physical and mental health, enhancing your overall well-being. 

As you continue to practiceSun Salutation, your body becomes more comfortable with the poses and movements as you move more deeply into the practice. 

So take your time, breathe deeply, and enjoy the journey!

Nikita Parihar
Nikita Parihar

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