Greeting the Sun is a set of exercises for beginners. The benefits of yoga, how to do

In yoga, there are mandatory practices that are held daily. One of these is called “Salutation to the Sun”, which in ancient times meant worship of the sun god. People believed that the luminary bestowed on people longevity and good health. A set of exercises was performed with the rising of the sun, thereby charging with energy and strength. Today, “Salutation to the Sun” is no less popular practice.

The benefits of practice

“Salutation to the Sun” (or “Hello Sun”) is a set of exercises aimed at the general strengthening of the body and its restoration. The complex is aimed at improving mental and physical condition and is suitable for those people who experience frequent stress, quickly tire or feel restless.

Exercises in this complex are called “asanas” and before you begin their implementation, you should familiarize yourself with techniques, their benefits and disadvantages. From Sanskrit, “Salutation to the Sun” is translated as Surya Namaskar. Exercises are related to hatha yoga, which means that this complex combines both physical activity and breathing control.

Regular performance of asanas guarantees the improvement of a person’s health and mental state.

The yogis are sure that by directing their gratitude and friendliness to the sun, a person receives from him back energy, which fills him with strength and health.
Surya Namaskar is suitable even for beginners, the exercises are not complicated, they are easy to carry out.

Greeting the Sun is a set of exercises for beginners. The benefits of yoga, how to do
The figure lists the benefits of the Sun Salutation exercise package.

However, it is worth remembering that you need to monitor not only the work of the muscular system, but also the breathing, which is an important component of the complex. You can attach meditation to these asanas, and if you wish, even read mantras. Thus, there is an active effect on the mental part of a person, clearing thoughts and relaxing, and this is a good help with frequent stresses.

Suryu Namaskar practitioners have noted the benefits of doing the exercises:

  • exercises do not require special sports equipment, it can be carried out even when not at home;
  • regular exercise of the complex develops flexibility and mobility of the body;
  • asanas invigorate the body and work better than a cup of strong coffee;
  • pathologies such as “salt deposition”, muscle clamps, and others immediately disappear after completion;
  • there is a natural acceleration of metabolism;
  • beneficial effect not only on the muscles, but also on the internal organs, restoring their work;
  • if we consider technology from a spiritual point of view, then Surya Namaskara is a way to release a person’s internal energy, to feel a surge of enormous power coming from the sun.

Asanas “Salutation of the Sun” are so simple in their execution that they can be performed even with children. In this case, the child will receive a charge of good mood.
The history of Surya Namaskara dates back to ancient times. It was invented by ancient Hindu yogis. The creation of the practice is also associated with the 3 deities of India – Brahma, Vishnu and Shiva.

They designated 3 phases of the sun according to the movement of the star. Brahma means sunrise (birth of the sun), Vishnu means daylight procession, and Shiva means sunset (the star dies). Particular attention was paid to sunrise, for the people of that time this meant the advent of a magical time when everything around was awakening.

To honor the sun, Surya Namaskar was also used. It was performed several times a day – 108 times in the morning, 64 before sunset. This practice could be used as an independent set of exercises, but some used it as preparation for the further implementation of other asanas. This was especially common in the Himalayas, where yogis performed this complex in order to warm up.

Even now, for some Indians, Surya Namaskar is of great importance. Yogis interpret the performance of asanas as “liberation of the mind.” Each of the poses has its own designation and a mantra is read under each. Points that are activated on the body also matter during the duration. And most importantly, breathing.

Careful monitoring of your breathing rhythm helps a person move away from the internal dialogue and the endless stream of thoughts. There are yogis for which Surya Namaskara is not an obligatory element of the basic practice, and someone does not use it at all.


The set of exercises is suitable for a person of any age, build and physical strength. However, it is worth knowing about some restrictions so that the “Salutation to the Sun” does not bring only harm. For example, do not neglect age; it is better to do asanas in a lighter version, without heavily loading the body.

Greeting the Sun is a set of exercises for beginners. The benefits of yoga, how to do

There are also several diseases in which yoga is not possible:

  • heart failure;
  • hypertension (high blood pressure);
  • hernias;
  • intestinal tuberculosis;
  • fever, weakness (flu);
  • the presence of various inflammations.

Those people who suffer from back diseases are advised to consult a doctor before performing. This complex favorably affects the muscles of the back and spine, but with such pathologies as, for example, a disk shift, it is better to use another version of yoga. Also, you should not do yoga after recently suffered spinal injuries.

It is better to wait for recovery, and then, after consulting a doctor, try to start with a light load. It is important to know pregnant women about the rules for performing this yoga. It is possible to perform asanas up to 12 weeks, and it is worthwhile to return to conducting again only 35-40 days after the birth.

This will strengthen the abdominal muscles. During menstruation, a woman can perform the complex, and this will only benefit. But in the case when the pain is especially severe and it is difficult to stand on your feet, it is better to abandon any physical activity.

When is the best time to do Surya Namaskar

“Salutation to the Sun”, a set of exercises of which the yogis of ancient times performed in the morning, afternoon and evening, today is held in the morning. This is considered the most favorable time for any exercise. Morning symbolizes the awakening of the living and gives a charge of new strength.

The entire complex is enough for 15-20 minutes, and then you need to relax, lying in the “star” position or just relax in a chair relaxed. It is very important to relax during and after the asanas. Movements should not be abrupt and forced.

Doing yoga without desire will not bring the desired result and leave the body only a feeling of tiredness and irritation. Attention should be paid to clothing – it should be free and elastic, not constraining the body and not bringing discomfort. During the lesson, if desired, include relaxation music or sounds of nature.

Right breathing

“Salutation to the Sun” helps to saturate with oxygen and purify the lungs. When performing movements, adhere to simple rules in order to achieve a good result and get the desired effect from the complex.

Greeting the Sun is a set of exercises for beginners. The benefits of yoga, how to do

  • When a person bends in the back (forward), the abdominal muscles tighten. There is an exhalation.
  • Deflection in the other direction allows the chest to open – a breath is taken.

With the restoration of breathing in the body, other processes return to normal.

Thanks to proper breathing, all organs receive enough oxygen through rapid blood circulation. All asanas are closely related to breathing. The exercises are designed so that monitoring the respiratory process is as easy as monitoring their accuracy. The mind is focused on the work of its body, is in a state similar to meditation.

Yoga “Salutation to the Sun”: a set of exercises

“Salutation to the Sun” (a set of exercises is best performed after awakening) requires some preparation for the conduct. It helps to tune in to yoga and its precise implementation.

The recommendations before starting are more spiritual in nature, but there are some features for bodily preparation:

  • the mind should be cleansed and fully tuned in to yoga and breathing rhythm;
  • yogis recommend, when performing, to turn your face to the East, where the sun rises;
  • it is best to perform asanas on an empty stomach or not earlier than 3 hours after the last meal;
  • the complex begins with the easiest exercise from a standing position, then the most difficult is performed, at the end the body relaxes and the cycle is considered completed;
  • in “Salutation to the Sun” 12 poses, each of which is assigned a certain meaning and meaning, each involves all muscle groups, therefore it is important to perform them in order.

Exact execution of exercises energizes a person with the energy of the sun, strengthens muscles and restores the functioning of internal systems.

The number of cycles The number of asanas in 1 cycle Intensity
Beginners – 2-3 cycles 12 exercises each For starters, everything can be done slowly.
10-12 12 asanas 6 – slowly, 6 – intensively.
Professionals – 24-50 (sometimes the number reaches 108) 12 exercises The first half is done at a slow pace, the second – at a fast pace.

After completing the cycles, the body relaxes in the pose of the “star”, “shavasana” (pose of the dead) or in the pose of the baby.


Pranamasana is also called the “greeting pose.” This cycle begins with this exercise.

Greeting the Sun is a set of exercises for beginners. The benefits of yoga, how to do

  1. A man gets up, straightening his back. The legs are brought together, the crown is directed upwards.
  2. Need to stretch the spine. Hands during execution are folded in the form of “namaste” (palms are pressed to each other, elbows are apart).
  3. Breathing – deep breaths are taken, filling the entire chest with oxygen and expanding it. During inspiration, the abdomen is retracted and held by the work of the abdominal muscles. Breathing is stopped briefly (as far as possible for a person). Then a slow exhalation occurs. It is important not to rush to breathe again. A new breath means the beginning of a new asana.

Hasta Uttanasana

The next exercise begins with a breath. At the same time, arms are raised and a little behind the head.

Greeting the Sun is a set of exercises for beginners. The benefits of yoga, how to do

  1. Hands are parallel to each other, palms are open and “look up”.
  2. Gently (if there are minor back problems) you need to bend in the back. It is important not to make movements sharply, the load should be relaxed.
  3. Then, as you exhale, the person again assumes the original position. The next asana will follow from it.


This pose (“bow to the sun”) for some may seem rather difficult.

Greeting the Sun is a set of exercises for beginners. The benefits of yoga, how to do

  1. The beginning of this posture is a smooth exhalation, in which the body body leans down. The face should touch the knees, and the stomach should touch the hips.
  2. In this position, the person embraces the back of the legs, approximately at the level of the legs.
  3. In this exercise, it is important to feel the stretch of the back muscles, but in such a way that it is comfortable. If there is pain, you need to slowly rise to the previous position.

When performing, it may be difficult to bend the knees. This is normal, in the first stages you can bend your legs a bit, which will avoid unwanted muscle strain. It will be easy for people physically prepared to leave their legs straight.

Adho sanchalasana

The next pose also requires some practice. The more difficult exercises of Surya Namaskar begin with the “rider’s pose”.

Greeting the Sun is a set of exercises for beginners. The benefits of yoga, how to do

  1. On a breath directly from a previous pose, a person steps one foot back.
  2. When lunging, one needs to lean on the toe of a set foot.
  3. The pelvis is lowered as far as possible, the main thing is that at this moment there is no feeling of discomfort.
  4. The back is straightened, the top of the head stretch up.
  5. The other leg remains bent at the knee, the body “lies on it.” Hands can rest on the floor.

Adho mukha schwanasana

Then exhale again. Now another leg that has been bent will join the extended leg.

Greeting the Sun is a set of exercises for beginners. The benefits of yoga, how to do

  1. From it
    s former position, it is also smoothly pulled, while slowly lifting the buttocks (a triangle forms).
  2. The head at this time goes down until it is between the elbows.
  3. The pose of Adho mukha shwanasana is also called the “pose of the mountain”, all forces are concentrated in the muscles of the neck and shoulders.

There is a slightly different embodiment of this asana. From the outside, it looks like an ordinary “bar”. A person does not raise the pelvis up, forming an inverted V, but remains in a straight position, leaning with legs extended along and transferring the entire main load to the muscles of the shoulders and arms.

Ashtanga Namaskara

The next pose is associated with 8 points on the human body, which are facing the sun, “greeting him.”

Greeting the Sun is a set of exercises for beginners. The benefits of yoga, how to do

  1. After completing the last exercise, breathing is slightly held, knees are lowered to the floor.
  2. However, the chest and chin touch the floor, the pelvis is raised up. The palms also remain in place.
  3. When bending the legs at the knees, the feet are placed on the fingers.


A breath is taken. From the past asana, the body slowly moves into the next snake pose.

Greeting the Sun is a set of exercises for beginners. The benefits of yoga, how to do

  1. With the help of hands, a person needs to “push” the chest forward, and then move it up.
  2. The pelvis drops down, the back bends inward.
  3. The whole body rests on hands.
  4. When performing, it is especially important to take into account the smoothness of the execution, since a sharp arching of the back can be harmful.

Adho mukha schwanasana

“Salutation to the Sun”, a set of exercises in which includes 12 asanas, immediately after the exercise, Bhujangasana begins to repeat the exercises of the cycle, gradually returning to the original. When returning to the previous position, do not rise sharply and make unnecessary gestures.

Not only because it violates the whole effect of yoga, but also because a sharp rise can negatively affect the body, especially in people aged or suffering from vascular diseases.

Greeting the Sun is a set of exercises for beginners. The benefits of yoga, how to do

Therefore, again in the pose “mountain” from the position of the “snake” go gently, resting on the feet, and supporting the body with palms, again raising the pelvis up. It is also necessary to monitor the position of the head and the work of the neck muscles – this part should not be sharply thrown between the hands. The head is lowered between the elbows along with the movement of the back, without jerking and monitoring breathing. The change of asana occurs on the exhale.

Ashwa Sanchalasana

Together with a breath, from the “mountain” position, the person again returns to the “horseman” position.

Greeting the Sun is a set of exercises for beginners. The benefits of yoga, how to do

  1. The opposite leg comes forward, during yoga this is a rather important detail.
  2. The other leg, respectively, stretches back.
  3. The pelvis from the previous pose smoothly descends, foot movements are not fast (therefore, it is most convenient to carry out exercises on a rug or any other surface where the legs will be able to gently move from one position to another).
  4. The body continues to rest on the palms.


On exhalation, a return to the “bow to the sun” pose takes place.

Greeting the Sun is a set of exercises for beginners. The benefits of yoga, how to do

  1. The leg set back is attached to the bent one, while the person slowly rises up.
  2. Hands go along the body.
  3. When lifting, the body leans forward, again touching the face and chest of the legs.

Hasta Uttanasana

“Salutation to the Sun” (a set of exercises is considered almost completed after the pose of “bowing to the sun”) again goes to 2 asanas, which were already performed in the beginning. These 2 exercises complete the cycle and end the “greeting.” If you look closely at the performance of asanas from the side, the movements will resemble one big bow to the earth.

Greeting the Sun is a set of exercises for beginners. The benefits of yoga, how to do

From padahastasana you need to carefully proceed to the exercise with outstretched arms.

Asana is performed carefully , as a person goes from a bent position to a straight line. It is especially important for beginners and people aged to remember this, so as not to harm the muscles of the back, abdomen and not cause dizziness. The transition to a posture occurs through smooth straightening of the back, “sprouting”. After lifting, a person stretches out, raising arms, charging all muscles with energy.


The final asana, which is performed on the exhale. Hands slowly lower, back straightens to normal position. The pose goes into namaste. At this, the cycle of Surya Namaskar is considered completed. The number of repetitions of the complex depends on the individual characteristics of the human body. For someone, just 3-4 repetitions is enough, followed by a gradual increase in load.

Greeting the Sun is a set of exercises for beginners. The benefits of yoga, how to do

Beginners should not immediate
ly begin to carry out 20-50 cycles, it is better to practice a little for a start.
It is also important to pay attention to the internal state. If during execution there are difficulties, pain, dizziness, it is better to stop classes.

The morning charge option, “Greeting to the Sun”, will help you tune in to a new day, recharge your batteries with energy and open up to positive emotions. A set of exercises is performed easily, you just need to monitor your breathing and your well-being.

Useful videos about the Greeting to the Sun complex and the rules for its implementation

All exercises of the complex:

Mantra to the Sun:

Like this post? Please share to your friends:
Star: 1Star: 2Star: 3Star: 4Star: 5 (No ratings yet)

Leave a Reply

;-) :| :x :twisted: :smile: :shock: :sad: :roll: :razz: :oops: :o :mrgreen: :lol: :idea: :grin: :evil: :cry: :cool: :arrow: :???: :?: :!:

Adblock detector