Daily Yoga Routine: A Comprehensive Walkthrough by a Yoga Instructor

In the tranquil morning light, or at any time of day for its energizing effects, the Sun Salutation (Surya Namaskar) offers a flowing sequence of 12 yoga poses that can invigorate both the body and mind. Here's a detailed guide to the classical Surya Namaskar sequence:

Pranamasana (Prayer Pose) Stand tall with feet together, palms joined in front of the chest in a prayer position. Focus eyes forward or close them, breathe calmly. This is the starting posture and is often accompanied by chanting "Om Mitraya Namaha" or other sun salutations mantras.
Hasta Uttanasana (Raised Arms Pose) Inhale and sweep your arms upward and slightly back, arching your back gently and stretching the front body while gazing upward or forward.
Uttanasana (Standing Forward Bend) Exhale, bend forward from the hips, bringing your palms beside your feet. Relax the spine and hamstrings.
Ashwa Sanchalanasana (Equestrian Pose/Lunge) Inhale, step the right leg back, lower the right knee to the ground, lift the chest and gaze forward, stretching the front body.
Dandasana (Stick or Plank Pose) Hold the breath and take the left leg back to join the right leg, aligning the body in a straight plank position, engaging the core.
Ashtanga Namaskara (Salute with Eight Parts or Points) Exhale and lower knees, chest, and chin to the floor, keeping the hips slightly raised. Eight parts (two feet, two knees, two hands, chest, and chin) touch the ground.
Bhujangasana (Cobra Pose) Inhale, slide forward and lift the chest up, arching the back gently with shoulders away from ears and elbows slightly bent.
Adho Mukha Svanasana (Downward Facing Dog) Exhale, lift hips up and back, forming an inverted V shape with the body, heels pressing toward the ground, head relaxed between arms.
Ashwa Sanchalanasana (Equestrian Pose) Inhale, step the right foot forward between hands, lower the left knee, lift chest and gaze forward.
Uttanasana (Standing Forward Bend) Exhale, bring the left foot forward, fold over legs, relaxing the spine and hamstrings.
Hasta Uttanasana (Raised Arms Pose) Inhale, sweep arms upward and back, stretching the front body with gaze softly upward or forward.
Pranamasana (Prayer Pose) Exhale and bring palms back to the heart center, standing tall with shoulders relaxed, completing one round of the cycle.

This sequence can be repeated with alternate stepping leg forward on Ashwa Sanchalanasana to maintain balance and symmetry.

Breath Synchronization: - Inhale while stretching or expanding body poses (like raising arms, lunging, or cobra) - Exhale during folding or contracting poses (like forward bends, lowering to floor)

Practicing Sun Salutation regularly is known to enhance flexibility, strength, cardiovascular health, mental calmness, and core power. It is best practiced on an empty stomach, preferably near sunrise facing the sun for maximum benefits.

In the Mountain pose, exhale, lower your arms to prayer position, stand tall with weight distributed evenly on both feet, take a breath in and out, and repeat the sequence. In backbend, inhale, sweep your arms up overhead and stand, leaning back slightly for a gentle backbend. In forward fold, exhale, fold forward from your hips, bringing your hands towards the floor, let your head hang, relaxing your neck and shoulders, and keep a bend in your knees to support your lower back if needed.

The number of sun salutations one should do can vary based on individual fitness levels and goals. The benefits of sun salutations include improved mobility, mental wellbeing, and overall energy levels. To perform upward dog, keep your arms straight so your chest and belly are pushed off the mat. Yoga, particularly sun salutation, is recommended for supporting mental wellbeing and improving mobility.

Incorporating the science of fitness-and-exercise, practicing Sun Salutation regularly can lead to enhanced cardiovascular health, core power, and mental calmness.
For a complete health-and-wellness routine, consider integrating Sun Salutation's flowing sequence of 12 yoga poses, such as the wellness-promoting Cobra Pose and the energizing Cardio Pose (the Plank).
As part of your daily fitness-and-exercise routine, remember to synchronize your breath with the poses: inhale during expansions like the Raised Arms Pose, and exhale during contractions like the Standing Forward Bend.