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Soft Sun Salutation

In our article last month, we explored the depth of the Surya Namaskara. So you may be wondering, what are Soft Surya Namaskaras? These namaskaras are a gentler version of the traditional flow, which can be practiced by anyone, regardless of fitness level or age.

Moreover, this flow serves as a great way to warm up the body before getting into the full-fledged Surya Namaskara. This flow is great for anyone with a weak back or feeble legs but also those on their menstruation cycle. Not only are there bodily benefits, but it is also a great technique to practice meditative yoga, really relaxing the body and mind in order to become a witness of the practice.

Feel as light as a feather and start your day with vibrancy and freshness by doing this special Softened Surya Namaskara!

Join us and follow along:

Stand with your feet shoulder-width apart and arms dropped gently to the sides.
Slightly bend the knees and elbows, and soften the entire body.
Gently bring your hands into Namaskar mudra at the heart center. (a soft Namaskarasana)
Inhale, and lift your arms up and above the head, as though you are holding a big ball or your goal in your hands. Ensure to keep all the joints soft.
Exhale and gently bend forward, bringing your hands towards your feet. Place your hands on your toes.
Inhale, bending your right knee onto the ground in a 90 degree angle.
Exhale, taking your left knee onto the ground as well creating a table-top position.
Inhale, arching the back and bring the belly down, while looking up. This position is called bitilasana.
Exhale, curving the back into the air while looking toward the navel, just like a cat or Marjaryasana.
Inhale and repeat this chest opening movement.
Exhale, repeating this back opening movement. (this is commonly known as cat and cow movements.)
Inhale and bring the right foot forward to the right hand.
Exhale and bring the left foot forward to the left hand.
Inhale, gently bringing the arms above the head.
Exhale, and release to Namaskarasana.

These soft surya namaskars can be practiced everyday in multiples of 2, such as 6 or 12 namaskars in the morning before breakfast. You will surely experience freshness and an opening in the body to start off your day positively! The great part is, if your body is not fit for the classical Surya Namaskara flow or a yoga practice, following the softened one will ensure that you don’t miss out on the innumerable benefits of the original namaskara sequence. Whether elder in age or frailer in body, Yoga truly has something to offer for everyone and every body type. So don’t miss out and stay tuned for more on SRMD blog!


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#SadguruWhispers Pause, step back, buy time to reflect and choose your response.