First yoga exercises: 10 basic postures to greet the sun.


After our previous installment, which you can read here, surely you have liked the first basic postures for those who are just starting out in yoga. In this installment we present the sequence known as ”Salute to the Sun” or Suryanamaskara in Sanskrit. This is a sequence of postures that make your body more flexible and stronger.

It is always recommended that at the beginning of your routines, you include a warm-up or previous preparation in your body. Then you can perform the postures that we presented in the previous article, and at the end of your routine you can include three “Greetings to the Sun”. Ready? We start:

Sun Salutation Sequence

  • First placement: “Mountain Pose” or TadasanaLengthen your body, find your center and take a deep breath, then exhale through your nose slowly. Release your arms and relax your shoulders.
  • Second placement: “Upward Mountain Posture.” In this placement you raise your arms and breathe deeply. Your sight is in the sky, join the palms of your hands.
  • Third placement: “Posture of the Stork” or Uttanasana. Lower your arms and torso, while you exhale slowly and search your knees with your forehead and your hands go to your ankles.
  • Fourth placement: “Front Bend Posture” or Urdhva Uttanasana. Take a deep breath lifting your head forward, reaching the height of the pelvis and lengthening your entire back. Be careful not to force your knees back.
  • Fifth placement: ”Plank Posture” or Chaturanga Dandasana. Also known as “Push up” or lizard. You must exhale while bringing one leg back and then the other, to stretch both and align your body. The elbows are always attached to the waist and you must stretch your legs very well to protect the knees. Do not drop your pelvis or head.

  • Sixth placement: “Upward Dog Pose” or Urdhva Mukha Svanasana. Take a deep breath as you lower your pelvis to the floor and raise your head. Be very careful not to force your elbows; the best thing is that you bend them a little and release the shoulders down.
  • Seventh placement: “Downward Facing Dog Pose” or Ardho Mukha Svanasana.

You can reach it directly by raising your pelvis and lowering your head. When the body is not strong enough, to avoid injury to the spine, it is best to first lower your head, rest your knees and hands on the floor, and then raise your pelvis by stretching your legs, pushing your heels to the floor and lengthening your back, like if you brought your chest to the knees. Exhale as you come to this setting.

  • Eighth placement: “Front Bend Posture” or Urhva Uttanasana. You return to this posture by inhaling, first bringing one foot forward and then the other, to raise your head and torso forward. Exhale as you lower yourself back into “Stork Pose”, lowering your hands to your ankles and your forehead to your knees.
  • Ninth placement: “Posture of the Mountain upwards” you reach it by raising your arms from the sides, your head and torso seek direction to the sky and your hands join up. Breathe as you rise.
  • Tenth placement: “Mountain Pose” or TadasanaExhale slowly and lower your arms to rest at the hips.

It is very good that you decide to take a few minutes of the day to practice the basic routines that we present to you, but the best thing will always be to be guided by an instructor, since there are placements that require observation and thus avoid injuries as well as improve benefits. In this sequence, you can hold them and take one or two breaths in each pose. For the rest, we hope you like them and feel the difference in your body as well as in your mind.

Practice them, enjoy them, and of course, leave us your comments and observations.


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