Sun salutation - complete workout for your mind and body in just ten minutes

Sun salutation is a commonly used sequence of Hatha yoga asanas. This sequence is also known as Surya namaskara and literally translates as "salute to the sun". This sequence of movements can be practiced on varying levels of awareness. Some of the practitioners use it as a slight physical exercise that stretches the muscles and builds the strength, while the others incorporate asana, pranayama, mantra and chakra meditation in their sun salutation exercise.

Hahta yoga, also known as hatha vidya, is the most commonly practiced type of yoga today. The word hatha is a compound of the words ha and tha meaning sun and moon. As the name suggests, hatha yoga perfectly combines the opposites, and that is why it is today most commonly practiced for both mental and physical health benefits.

Health benefits of yoga

Yoga has been practiced for more than 5,000 years for its diverse health benefits. Postures such as the Sun Salutation are often combined with appropriate breathing and mediation techniques, to soothe the mind and relax the body. Yoga can also develop the flexibility, strength and balance. Sun Salutation can help to release the lactic acid that builds up in the muscles and help against the stiffness, tension, pain and fatigue. Simple Sun Salutation will increase the blood circulation and supply different parts of the body with oxygen.

Sun Salutation

Sun Salutation is a series of postures that combines twelve different positions in a single continuous flow. Each move is accompanied with proper breathing. A single round of Sun Salutations consists of completing the sequence for both left and right side of the body. One or two rounds of Sun Salutation are enough for simple and quick yoga exercise.

To begin, one should take a Mountain pose standing upright with both feet about a hip's width apart. Hands are typically relaxed along the sides of the body. The posture begins with a few deep breaths. On the inhale, one should raise the arms up over the head and gently arch backwards. On the exhale, one should slowly bend forwards, bending the knees if necessary, while bringing the hands to rest beside the feet. On the next inhale, one should step the right leg back and on the exhale step the left leg back, taking a plank position.

One should hold the position while slowly inhaling. On the next exhale, one should lower the body to the floor while paying attention that only hands and feet should touch the ground. On the next inhale one stretches forward and up, bending at the waist. Bend only the back as far as it feels comfortable. Lift the legs up so that the tops of the feet and hands touch the floor. On the exhale lift from the hips, push back, and up. Inhale while stepping the right food forward. On the exhale, one should bring the left food forward and step into head-to-knee position. While inhaling one slowly rises while keeping the arms extended. The series ends in the mountain pose.