What are the basic movements of Sun Salutation Yoga? How to do Sun Salutation Yoga

For people who practice yoga regularly, Sun Salutation Yoga is not unfamiliar. Sun Salutation Yoga is the basic movement of various yoga types. So what are the movements in Sun Salutation Yoga and how to do it?

Prayer pose, Half Moon pose, Standing straight-legged forward bend, Horse pose, Downward-facing dog pose, Prostration pose, Cobra pose, Downward-facing dog pose, Horse pose, Standing straight-legged forward bend, Half Moon pose, Prayer pose

1. Prayer

Stand still and put your hands together, with your thumbs and fingers at a 90-degree angle, pressing against your sternum. Close your eyes and focus on your chest.

2. Half Moon Pose

Inhale, put your hands together and stretch them upward, raising them above your head. Keep your arms close to your ears, and continue to stretch your upper body backward, with your back arched. Now tilt your head back slightly, raise your chin, and focus on your throat. Beginners can change to stretching your hands backward in parallel without putting your palms together, looking up, and looking directly at the center of your hands.

3. Standing Straight Leg Forward Bend

Exhale, straighten your knees, bend your upper body forward and downward, and place your palms on both sides of your feet, with your palms touching the ground. Continue to straighten your back and stretch it downward, and try to bring your chest and abdomen closer to your thighs. At this time, relax your neck and focus on your legs, back, spine and hip joints. It is difficult for beginners to straighten their legs, so you can bend your legs slightly.

4. Horseback riding

Inhale, extend your right leg backward, put your right knee on the ground, and keep the back of your right foot close to the ground. Bend your left foot, place your palms on both sides of your left foot, straighten your hands, and keep your palms facing down on the ground. Lift your head and chest, stretch your upper body upward, and tilt your head upward while maintaining balance with your hands. At this time, focus on the center of your eyebrows. Beginners should try to keep their right foot and spine straight. You can extend your head moderately without forcing it to tilt it upward.

5. Downward Dog

Exhale, straighten your left leg backward and bring it together with your right leg. Lift your hips up, straighten your knees, and press your heels to the ground. Straighten your hands, keep your palms on the ground, and place your head between your arms. Continue to lift your hips, stretch your spine as much as possible, and focus on your throat. It is difficult for beginners to straighten their legs, so you can adopt a slightly bent posture.

6. Eight-body prostration

Inhale and lower your body forward until your chest touches the ground. Keep your toes on the ground, bend your knees slightly, and keep your hips extended upward. Keep your chin on the ground, in front of your palms. Beginners can try the "half-tortoise pose" instead, which is to bend your legs slightly and then lower your hips to the upturned heels. At this time, keep your face on the ground, palms facing down, and stretch forward as far as possible.

7. Cobra Pose

Inhale, lift your upper body upwards, and slowly lower your hips, with your hips and insteps in a straight line on the ground, with the insteps facing upwards. Use your arms to support your upper body, stretch it upwards as far as possible, and arch your back slightly backwards. Focus on your hip joints. For beginners whose upper body is not flexible enough, stretch your back upwards as far as possible, and don't straighten your hands or force yourself.

8. Downward Dog

Exhale, press your heels to the ground, straighten your knees, and lift your hips up. Support your body with your arms and return to the fifth posture.

9. Horseback riding

Inhale, step your left foot forward between your palms, bend your left knee, and lower your hips. Stretch your right foot backward with the sole facing up, and return to the fourth posture, Horse Pose.

10. Standing Straight-Leg Forward Bend

Step your right foot forward until it is aligned with your left foot, bring your feet together and straighten them, extend your hips upward, straighten your back, and return to the third position, standing straight-leg forward bend.

11. Half Moon Pose

Inhale, put your hands together and stretch upward, raising them above your head, returning to the second pose, Half Moon Pose.

12. Prayer

Bring your hands back to your chest and put them together, straighten your body, and return to the first prayer pose, thus completing the twelve movements of the Sun Salutation.

Sun salutations can also stabilize the body and mind, soften the whole body, promote blood circulation, and adjust the body's constitution. It can prevent various nervous system and endocrine system diseases, as well as various chronic diseases. Sun salutations combined with breathing techniques can maximize the activation of oxygen in the blood, enhance the body's resistance, eliminate fatigue and anemia, and adjust the autonomic nervous system; making people feel full of energy and happy, and it also has the effect of strengthening heart and lung function!

Sun Salutation is a basic yoga movement. When combined with breathing, completing a complete movement can stretch you from head to toe. It is a warm-up exercise for the whole body. Whether you are starting to practice yoga or other exercises, you can do Sun Salutation first. It has an excellent warm-up effect and can effectively avoid sports injuries.

Yes, losing weight depends on persistence. Yoga is a static stretching exercise. You can relax your body and mind, abandon distractions, and feel the stretching of your body while enjoying your body and mind. Yoga can help you improve your tolerance for joint stretching during exercise and improve the flexibility and toughness of your body's bones. It is a good basic exercise. If you persist in practicing it, you can perform better in other sports and fitness exercises.