A complete guide to Surya namaskar variations

Surya namaskar not only helps to tone muscles through its stretching exercises, but it also helps maintain the cardiovascular health of the body. However it can even play a pivotal role in relieving anxiety during these testing times. In order to give your body a variety of cardio as well as stretching exercises in the form of easy to learn Surya namaskar, Samarthya Bhatnagar, an internationally qualified yoga teacher and the founder of Bodsphere, an online platform for health and wellness provides a complete guide to Surya namaskar variations anybody can perform.

• Pranamasana

Spread your weight evenly between both feet. Your breathing should have a slow, steady rhythm. Locate your centre

• Urdhva Hastasana

After that, take a deep breath and stretch your arms out to the side and overhead into Urdhva Hastasana. Salute the sun by reaching your heart and arms towards the skyline.

• Uttanasana A

Flatten in your stomach and fold into Uttanasana (Standing Forward Bend) as you exhale, connecting down into the earth. Maintain a strong grip on your legs.

• Ardha Uttanasana or Uttanasana B

Inhale and move into Ardha Uttanasana, extending your spine forward (Half Standing Forward Bend). The gaze is raised, the spine is extended, and the fingertips can either stay on the floor or rise to the shins in this stance.

• Dandasana

Step or softly bounce your feet back behind you into Plank Pose on your next exhalation. Your wrists should be level on the floor and shoulder width apart, with your feet at hip distance. As you stretch your spine, take a big breath in.

• Chaturanga Dandasana

Relax and descend into Chaturanga Dandasana (Four-Limbed Staff Pose), maintaining your legs straight and pressing your heels or knees to the floor. As you hold this difficult posture, generate heat in the middle of your body.

• Urdhva Mukha Svanasana

Inhale and carve Urdhva Mukha Svanasana (Upward-Facing Dog) into your chest, channelling energy away from your heart. Open your collarbones and pull your shoulders back. Legs should be active, but gluteal muscles should be relaxed.

• Adho Mukha Svanasana

Exhale and come into Adho Mukha Svanasana by rolling over your toes (Downward-Facing Dog Pose). As you stretch your spine, ground down with your hands and feet. Stay here for a few breaths.

• Uttanasana B
• Uttanasana A
• Return to urdhva hastasana

• Pranamasana
• Utkatasana

Inhale, In Utkatasana (Chair Pose), bend your knees to lower your hips, then raise your arms out to the sides and gaze to your hands.

• Uttanasana A

Exhale, bend forward, release your hands to your sides, and place your hands on the floor in Uttanasana (Standing Forward Bend ).

• Ardha Uttanasana or Uttanasana B

To come to Ardha Uttanasana, inhale, elevate your head, and straighten your spine (Half Forward Bend Pose).

• Chaturanga Dandasana

Exhale, securely press your hands to the floor, and then jump back into Chaturanga Dandasana with bent elbows (Four-Limbed Staff Pose)

• Urdhva Mukha Svanasana

Inhale, rollover onto your toes, move the shoulders back and down to Urdhva Mukha Svanasana (Upward Facing Dog Pose), knees and thighs elevated.

• Chaturanga Dandasana
• Urdhva Mukha Svanasana
• Adho Mukha Svanasana
• Virabhadrasana I

Breathe and step forward with your left foot, your right heel turned inside, into Virabhadrasana I. (Warrior I Pose). Arms are up, left knee is bent at a 90-degree angle, right leg is straight with rear foot placed into the floor, and hips are facing forward.

• Exhale into Chaturanga Dandasana
• Urdhva Mukha Svanasana
• Adho Mukha Svanasana
• Ardha Uttanasana
• Uttanasana A
• Utkatasana
• Return to the initial pranamasana

• Pranamasana
• Urdhva Hastasana

Inhale and raise your hands over your head, fingertips in and palms facing each other, in an upward salute. Take a couple of deep breaths and hold them.

• Uttanasana

Enter this upright forward bend on an exhale by bringing the hands through the heart centre or smoothly swan diving with arms extended and knees bent. Take a couple of deep breaths and hold them.

• Ardha Uttanasana

Take a deep breath in and lift your chest halfway up, stretching your spine forward until your back is flat. The floor should be parallel to your trunk. Bring your fingertips to your shins or keep them on the floor.

• Anjaneyasana

Relax and return to a low lunge with the left foot. Extend your arms out in front of you, then raise them above your head and hold for a few breaths.

• Chaturanga Dandasana

Take a deep breath and lower your hands to the mat. Bring your right foot back to meet the left and both palms shoulder-width apart to support your weight in plank stance (also known as four-limbed staff pose).

• Ashtanga Namaskara

Exhale and lower the knees to the floor, then move forward, gently elevate the hips, and rest the chin and chest on the floor.

• Bhujangasana

Inhale and push your feet, legs, and hips into the mat, then pull your chest forward and your chin off the mat to come into a little backbend. Place little to no weight on your hands while in cobra pose, and elevate your chest with your spine muscles.

• Adho Mukha Svanasana

Take a deep breath out and lower yourself into downward-facing dog. Allow your head to hang heavy between your hands as you bring your hips up and back.

• Anjaneyasana
• Ardha Uttanasana
• Uttanasana
• Urdhva Hastasana
• Return to Pranamasana