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Modified Surya Namaskar
(Modified Sun Salutation)

Modified Surya Namaskar pose

How to perform Modified Sun Salutation

Start in Tadasana. Interlock your fingers in front of you, raise your arms up slowly as you inhale. As you exhale fold into Uttanasana, release your back. Walk your feet out and stretch back into Adho Mukha Svanasana. Lengthen your spine and hamstrings as you lift the hips up to capacity. Walk your feet back into Uttanasana, decompress your spine. As you inhale, come back up into Tadasana.

What is Modified Surya Namaskar?

This particular mini-sequence is a shortened version of Surya Namaskar (the original unmodified version consists of 12 asanas in total). So, this is a simplified Surya Namaskar, very similar to the Mini Sun Salutation sequence.

As you perform this mini-sequence pay special attention to how your breath moves in your body and how the way you breathe facilitates a fuller expression of each pose. This sequence requires extra attention since it involves an asymmetrical pose, Urdhva Baddanguliyasana. This means that with every repetition you should change the interlock of your fingers.

You start in Tadasana. Extend your arms forward and interlock your fingers, then press your palms outward and, as you inhale, raise your arms up to the ceiling. As you exhale, fold over into Uttanasana, allowing your back to release downwards. Then, inhale into Plank Pose and, as you exhale, stretch your hips back and up into Adho Mukha Svanasana. To complete the cycle, look in-between your hands and walk or hop up to the front of the mat. Upon exhaling, fold into Uttanasana. Inhale, come all the way up and, as you exhale, ground yourself through your feet, and stand tall in Tadasana.

When to use Modified Surya Namaskar?

Repetitive motions, as experienced in Sun Salutations, can have a very noticeable soothing effect on the mind, and an energising effect on the body. This explains why they are so commonly incorporated in so many yoga practices and used separately as a mild form of quick and effective exercise.

Sun Salutations help you relocate your inner peace and restore the equilibrium within your body. They promote and improve blood circulation and help stimulate your vital organs.