The morning sunshine is known to brighten the day. One way to harness this energy and start your day off right is through practicing beginner yoga poses.
Sun Salutation, or Surya Namaskar, is the most popular sequence of yoga poses specially designed to greet the sunrise and keep the energy flowing throughout your body the entire day. It is an excellent warm-up routine before starting the main yoga session. This sequence involves 12 yoga poses, and each posture is linked with breathing in and breathing out. Sun Salutation not only improves your mental and physical wellbeing but also keeps your mind calm and stress-free.
For beginners, let’s break down some of the primary poses featured in a Sun Salutation sequence. Remember, before you start, clear your yoga space, ensure you have a comfortable yoga mat, and you are wearing flexible clothing.
1. Mountain Pose (Tadasana)
Start this beginner yoga flow with the Mountain Pose, which helps in improving posture, stability, and concentration. Stand tall on your mat, keeping your feet hip-width apart. Keep your hands by your side with the palms facing forward. Align your neck with your spine and look straight. Relax your body and breathe.
2. Raised Arms Pose (Urdhva Hastasana)
From the Mountain Pose, breathe in and raise both your arms above your head and look towards the sky. Allow your body to feel a gentle stretch from your heels up along your spine and all the way to your fingertips.
3. Forward Fold (Uttanasana)
Take a deep breath, and as you exhale, bend at your waist and draw your chest towards your thighs into a Forward Fold. With every exhale, try to deepen the bend and bring your hands closer to your feet. This pose helps in stretching the hamstring and calves while revitalizing the nervous system.
4. Halfway Lift (Ardha Uttanasana)
Inhale and raise your upper body till it’s parallel to the floor. Align your shoulders and your back straight, creating a flat back. This pose improves digestion and strengthens your spine.
5. Plank Pose (Phalakasana)
Exhale and step back into a Plank Pose, almost similar to a push-up position. Your body should form a straight line from your head to your heels. Suck your belly in, engage your core, and look a few inches in front of your hands. This pose strengthens your arms, shoulders, and core while improving your balance.
6. Knees, Chest, and Chin (Ashtanga Namaskar)
Inhale and drop your knees to the floor, then exhale and lower your chest and chin. Keep your hips lifted and elbows close to your side. This pose stretches the back and neck, while strengthening the arms and shoulders.
7. Cobra Pose (Bhujangasana)
Keep your hands by your chest, inhale deeply and gently lift your upper body into Cobra Pose. Make sure to relax your shoulders & keep them away from your ears. Arch your back, lift your heart and look upwards. This pose dramatically improves posture and flexibility in your spine, while opening up the lungs to improve breathing.
8. Downward-Facing Dog (Adho Mukha Svanasana)
Exhale and lift your hips, pushing your body back into the Downward-Facing Dog. Your palms are pressed onto the mat, and your body forms an inverted V shape. This pose stretches your entire body, strengthens your arms and legs, and improves circulation.
From here, you rinse and repeat from the Forward Fold to the Downward Dog, before ending your sequence back in the Mountain Pose. This loop is often done multiple times in a row to build heat and warm up the body.
Remember, it’s vital to focus on your breath as your movement guide, ensuring each pose flows into the next on an inhale or an exhale. It’s better to do fewer sequences with correct form and mindful breath than to push for more sequences.
Beyond the Sun Salutation, there are more beginner poses to explore.
9. Child’s Pose (Balasana)
Sit back onto your heels, spread your knees wide, and lean forward, extending your arms in front of you on the mat. Rest your forehead on the mat. This pose relaxes and calms the mind and body, and gently stretches the hips and thighs.
10. Tree Pose (Vrikshasana)
This pose helps improve balance and focus. Stand tall, shift your weight onto one leg, then slowly bring your opposite foot to rest on your inner thigh or calf. Extend your hands above your head, palms together. Repeat the pose on the other leg.
11. Warrior I and II (Virabhadrasana I & II)
These poses build strength, flexibility, and concentration. From a standing position, step one foot back, bend your front knee and extend your hands above your head (Warrior I) or out to your sides (Warrior II).
This comprehensive list of beginner yoga poses is designed to help new practitioners welcome the sun and their day ahead. Remember, each pose is about balance—between your body and mind, and between structure and flexibility. Becoming comfortable with these poses will both adjust your body to morning yoga practice and provide a strong foundation for future poses and sequences. Now enjoy your yoga under the morning sunshine and have an energetic start to your day.
