Sun Salutation A, also known as Surya Namaskar A, is a sequence of yoga poses that are often used as a warm-up in a yoga practice. It is a flow of postures that helps to awaken the body, build strength, and improve flexibility. Here’s a step-by-step guide to the poses in Sun Salutation A:
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Mountain Pose (Tadasana): Stand tall with feet together, arms by your sides, and palms facing forward. Ground through your feet, engage your thighs, and lengthen through the spine.
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Upward Salute (Urdhva Hastasana): Inhale and reach your arms overhead, palms touching if possible. Gaze upward, lengthening through the sides of your body.
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Standing Forward Bend (Uttanasana): Exhale and fold forward from your hips, bringing your hands toward the floor. Let your head hang heavy, keeping a slight bend in the knees if needed.
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Halfway Lift (Ardha Uttanasana): Inhale and lift your torso halfway, placing your fingertips on the ground or shins. Extend your spine forward, keeping your back flat.
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Plank Pose: Exhale and step or jump your feet back into Plank Pose, with your body in a straight line. Engage your core and keep your shoulders over your wrists.
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Chaturanga Dandasana: Exhale as you lower your body halfway down to the mat, elbows close to your ribs. Keep your body in a straight line, and don’t let your hips sag.
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Upward-Facing Dog (Urdhva Mukha Svanasana): Inhale and press into your hands, lifting your chest up and forward. Straighten your arms, roll your shoulders back, and lift your thighs off the mat.
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Downward-Facing Dog (Adho Mukha Svanasana): Exhale and lift your hips up and back, forming an inverted “V” shape. Press your hands firmly into the mat, spread your fingers wide, and reach your heels toward the ground.
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Halfway Lift (Ardha Uttanasana): Inhale and step or jump your feet forward between your hands. Lift your torso halfway up with a flat back.
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Standing Forward Bend (Uttanasana): Exhale and fold forward again, letting your head hang heavy.
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Upward Salute (Urdhva Hastasana): Inhale and sweep your arms up overhead, coming back to standing.
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Mountain Pose (Tadasana): Exhale and bring your arms down by your sides, returning to Mountain Pose.
This sequence is often repeated multiple times to build heat and prepare the body for deeper stretches and poses.