I joined today for the yoga practice after 15 years. My trainer name Yogendran did a Master’s degree in Yoga practice. My batch started from 6.00 AM to 7.00 AM, so I need to wake up earlier than before by 5.15 AM. Then had a bath and reached the yoga center by 5.55 AM. My trainer started with basics like,
He trained us in yoga with the style of Krishnamacharya.
- Muscle loosening
- Prayer ( Sooriya Namaskaram ) with 3 steps
Starts with a neck ( upward, downward, right, left and twist … 3 Counts ), arms ( upward, downward, right, left and twist … 3 Counts ), Hip ( Rotation, sides to reduce weight in the sides of the hip ), Knee Rotation, Calf Raise – 3 Counts and finally Abdomen – Leg raise, Crunches – Opposite direction twisting head and both legs together, then toe over toe Opposite direction twisting head and both legs together.
Prayer ( Sooriya Namaskaram )
Step 1: Prayer pose – Pranamasana
Step 2: Raised arms pose – Hastauttanasana
Step 3: Hand to foot pose – Hasta Padasana
Step 4: Equestrian pose- Ashwa Sanchalanasana
Ref : https://yogavinirishikesh.com/12-surya-namaskar-postures-practice/