Sun-salutation sequence of hatha yoga

Hatha Sun Salutation

12 steps Sun-salutation sequence of hatha yoga includes forward and backward-bending postures. It is generally done at the beginning of yoga class to warm up the body for yoga postures. In 200 hour yoga teacher training in Rishikesh, you will learn all step of sun salutation with mantra chanting.

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12 Sun Salutes Hatha Yoga Sequence Step by Step

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1. Pranamasana (Prayer Pose)

First of all, we start with the prayer posture, in which we join both palms in front of the chest or behind the sternum where the heart chakra (anahata chakra) is connected.

2. Hasta Uttanasana (Raised Arms Pose)

While inhaling, stretch both hands backward with joined palms and Bend the torso. It will open your heart with a good stretch in the abdomen area. It is a good yoga pose for those who are beginners in back bending. 

3. Hasta Padasana (Hand to Foot Pose)

Hasta refers to “hand” and pada refers to “foot”. Exhale and bend forward with hand touching feet, it brings good flexibility to the spine. People who have cervical pain avoid these yoga postures.

4. Ashwa Sanchalanasana (Equestrian Pose)

In this, you have to stretch one leg backward by keeping the knee down on the ground and make the other leg at a right angle to the ground. Both hands should be straight while your fingers touch the ground. Arch your back slowly with a straight gaze towards the front wall.

5. Adho Mukha Svanasana (Downward Dog Pose)

Lift your Hips up and back in adho mukha svanasana keeping your gaze downwards. Spine should be straight with 3 to 5 breaths.

6. Ashtanga Namaskar

Ashta means “eight” and Anga means “part”. From this, it was concluded that Ashtanga Namaskar means touching the earth with eight parts of the body (two hands, two feet, two palms, chest, chin).

First of all, keep your knees on the ground and place your chest between both palms towards the ground. Your toes should be pointing inward and your chin should be touching your feet.

7. Bhujangasana (Cobra Pose)

In Bhujangasana, slowly push the hips towards the ground and look forward while lifting the upper chest part from the navel. Place your palms below the shoulders, and the back should be slightly bent. This pose helps relieve lower back pain.

8. Adho Mukha Svanasana (Downward Dog Pose)

Lift your Hips up and back in adho mukha svanasana keeping your gaze downwards. Spine should be straight with 3 to 5 breaths.

 9. Ashwa Sanchalanasana (Equestrian Pose) – 

Keep one knee down and while inhaling come into Ashwa Sanchalanasana.

10. Hasta Padasana (Hand to Foot Pose)

After Hasta Padasana, exhale and come into Hasta Uttanasana.

11. Hasta Uttanasana (Raised Arms Pose)

Raise your hands up and while inhaling, go backward, bending slightly.

12. Pranamasana (Prayer Pose)

Finally, take both your palms from behind in front of the chest with an exhale.