The Yoga Sequence You Need to Do For Glowing Skin and Flatter Stomach

The sun salutation or Suryanamaskar is the most common 12-step sequence in yoga that works on different body parts. It helps boost energy and calm and clear the mind. It also improves your flexibility, tones your body (especially your upper arms and stomach) and is proven to be good for your skin and hair. Besides these sun salutation also improves blood circulation and aids in the smooth functioning of the digestive system. 

But if you are new to yoga, you may find the whole sequence complicated. To help we got celebrity fitness instructor Samiksha Shetty to share a comprehensive step-by-step guide to sun salutations. “Although Surya Namaskar can be practised any time of morning and mid-morning, the best time to practice it is early in the morning, with the rising sun. Among the things to keep in mind: Practice this asana on an empty stomach; Ensure you finish your bowel movement before; Start small and slow. In the beginning, focus on getting all the movements correctly, and do only four repetitions, two on each leg; Once you master the movements of Surya Namaskar and its order, then focus on your breath by synchronising your breath with each pose and then gradually increase the number of repetitions,” says Samiksha.

She breaks down sun salutation to make it easy for you to follow. 

Step 1. Namaskarasana 

Stand at the top of the mat with your feet together and balance your weight equally on both the feet. Keep your toes active and well spread on the mat. Expand your chest and relax your shoulders. As you Inhale, lift both arms up from the sides, and as you exhale, bring your palms together in front of your chest in prayer position.

Step 2. Urdhva Hastasana (Raised arms pose) 

Inhale- From Namaskarasana lift the arms straight up keeping the biceps close to the ears and keeping your palms pressed against each other. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers. Push the hips forward while arching the back. Tighten the core and the glutes. Look at your thumbs (dhristi).

Step 3. Padahastasana (Standing forward bend)

Exhale-  From Urdhva Hastasana bend forward from the waist keeping the spine erect. As you exhale completely, bring the hands down to the floor beside the feet.

Step 4. Eka- Pada Prasaranasana (Eka- one, Pada- foot, Prasar- spread)

Inhale- Take your right leg back, as far back as possible. Drop the right knee on the floor and stretch the right toe backwards flattening the foot . Ensure that the left foot is exactly in between the palms and look up.

Step 5. Dwi- Pada Prasaranasana (Plank pose)

Exhale- Take the left leg back and bring the whole body in a straight line. Both knees off the floor and toes tucked.

Step 6. Sashtanga Namaskarasana (Salute with eight parts or points)

Hold after Exhalation- Gently bring your knees down to the floor. Your palms remain next to the chest. Take the hips up slightly, rest your chest and forehead on the floor. The two hands, two feet, two knees, chest and forehead (eight parts of the body) should be placed onto the floor.

Step 7. Bhujangasana (Cobra pose)

Inhale: Slide slightly forward and raise the head and chest up. Keep the waist on the floor, arch the back and look up. Keep your elbows bent in this pose with the shoulders away from the ears. 

Step 8.  Adho Mukha Svanasana (Downward facing dog pose)

Exhale-  Now, straighten your legs by lifting your knees off the floor and push your heels down as far as they can go. Lift the hips upwards. Extend the spine by pushing away from the ground using your palms. Engage the entire body and pull in the belly.

Step 9. Eka- Pada Prasaranasana (Eka- one, Pada- foot, Prasar- spread)

Inhale- Bring the right foot forward in between the two hands. The left knee goes down on the floor. Press the hips down and lookup.

Step 10. Padahastasana (Standing forward bend) 

Exhale- Get the left foot forward. Bringing both the feet together into a standing forward bend. Keep the palms on the floor in line with the feet. You may bend the knees, if necessary. 

Step 11. Urdhva Hastaasana (Raised arms pose)

Inhale- slowly with a straight spine lengthen the spine up towards the ceiling. Raise the hands up and bend backward with the palms together, pushing the hips slightly outward.

Step 12. Tadasana (Mountain Pose)

Exhale-  Bring the arms down and stand up straight, tall and steady. 

This completes the right side of the Surya Namaskar. Repeat the same starting with the left leg.