{"id":11749,"date":"2026-04-02T11:26:44","date_gmt":"2026-04-02T09:26:44","guid":{"rendered":"https:\/\/staging.sivananda.eu\/?page_id=11749"},"modified":"2026-04-02T15:43:25","modified_gmt":"2026-04-02T13:43:25","slug":"sun-salutation","status":"publish","type":"page","link":"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/sun-salutation\/","title":{"rendered":"Sun Salutation"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"11749\" class=\"elementor elementor-11749\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2ea1667d e-flex e-con-boxed e-con e-parent\" data-id=\"2ea1667d\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-771c665c elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"771c665c\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;slideInUp&quot;,&quot;_animation_mobile&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Sun Salutation<\/p>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-fd8abfe e-flex e-con-boxed e-con e-parent\" data-id=\"fd8abfe\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c5b32f4 elementor-widget elementor-widget-template\" data-id=\"c5b32f4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div 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data-id=\"5cf3ddf2\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;content_width&quot;:&quot;fit_to_content&quot;,&quot;menu_items&quot;:[{&quot;item_title&quot;:&quot;Asanas&quot;,&quot;_id&quot;:&quot;f79ab03&quot;,&quot;item_link&quot;:{&quot;url&quot;:&quot;https:\\\/\\\/staging.sivananda.eu\\\/en\\\/yoga\\\/asanas\\\/&quot;,&quot;is_external&quot;:&quot;&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;},&quot;item_dropdown_content&quot;:&quot;&quot;,&quot;element_id&quot;:&quot;firstitem&quot;,&quot;__dynamic__&quot;:null,&quot;item_icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;item_icon_active&quot;:null},{&quot;item_title&quot;:&quot;Sun Salutation&quot;,&quot;item_link&quot;:{&quot;url&quot;:&quot;https:\\\/\\\/staging.sivananda.eu\\\/en\\\/yoga\\\/asanas\\\/sun-salutation\\\/&quot;,&quot;is_external&quot;:&quot;&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;},&quot;item_dropdown_content&quot;:&quot;&quot;,&quot;_id&quot;:&quot;1913e4e&quot;,&quot;__dynamic__&quot;:null,&quot;item_icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;item_icon_active&quot;:null,&quot;element_id&quot;:&quot;&quot;},{&quot;item_title&quot;:&quot;12 Basic Asanas&quot;,&quot;_id&quot;:&quot;4fbd690&quot;,&quot;item_dropdown_content&quot;:&quot;yes&quot;,&quot;__dynamic__&quot;:null,&quot;item_link&quot;:{&quot;url&quot;:&quot;&quot;,&quot;is_external&quot;:&quot;&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;},&quot;item_icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;item_icon_active&quot;:null,&quot;element_id&quot;:&quot;&quot;},{&quot;_id&quot;:&quot;5c7e609&quot;,&quot;item_title&quot;:&quot;Sequences&quot;,&quot;item_dropdown_content&quot;:&quot;yes&quot;,&quot;__dynamic__&quot;:null,&quot;item_link&quot;:{&quot;url&quot;:&quot;&quot;,&quot;is_external&quot;:&quot;&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;},&quot;item_icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;item_icon_active&quot;:null,&quot;element_id&quot;:&quot;&quot;},{&quot;item_title&quot;:&quot;NEW: Yoga 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data-widget_type=\"mega-menu.default\">\n\t\t\t\t\t\t\t<nav class=\"e-n-menu\" data-widget-number=\"155\" aria-label=\"Menu\">\n\t\t\t\t\t<button class=\"e-n-menu-toggle\" id=\"menu-toggle-155\" aria-haspopup=\"true\" aria-expanded=\"false\" aria-controls=\"menubar-155\" aria-label=\"Menu Toggle\">\n\t\t\t<span class=\"e-n-menu-toggle-icon e-open\">\n\t\t\t\t<svg class=\"e-font-icon-svg e-eicon-menu-bar\" viewBox=\"0 0 1000 1000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M104 333H896C929 333 958 304 958 271S929 208 896 208H104C71 208 42 237 42 271S71 333 104 333ZM104 583H896C929 583 958 554 958 521S929 458 896 458H104C71 458 42 487 42 521S71 583 104 583ZM104 833H896C929 833 958 804 958 771S929 708 896 708H104C71 708 42 737 42 771S71 833 104 833Z\"><\/path><\/svg>\t\t\t<\/span>\n\t\t\t<span class=\"e-n-menu-toggle-icon e-close\">\n\t\t\t\t<svg class=\"e-font-icon-svg e-eicon-close\" viewBox=\"0 0 1000 1000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M742 167L500 408 258 167C246 154 233 150 217 150 196 150 179 158 167 167 154 179 150 196 150 212 150 229 154 242 171 254L408 500 167 742C138 771 138 800 167 829 196 858 225 858 254 829L496 587 738 829C750 842 767 846 783 846 800 846 817 842 829 829 842 817 846 804 846 783 846 767 842 750 829 737L588 500 833 258C863 229 863 200 833 171 804 137 775 137 742 167Z\"><\/path><\/svg>\t\t\t<\/span>\n\t\t<\/button>\n\t\t\t\t\t<div class=\"e-n-menu-wrapper\" id=\"menubar-155\" aria-labelledby=\"menu-toggle-155\">\n\t\t\t\t<ul class=\"e-n-menu-heading\">\n\t\t\t\t\t\t\t\t<li class=\"e-n-menu-item\">\n\t\t\t\t<div id=\"firstitem\" class=\"e-n-menu-title\">\n\t\t\t\t\t<a class=\"e-n-menu-title-container e-focus e-link\" href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/\">\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"e-n-menu-title-text\">\n\t\t\t\t\t\t\tAsanas\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t<li class=\"e-n-menu-item\">\n\t\t\t\t<div id=\"e-n-menu-title-1552\" class=\"e-n-menu-title e-current\">\n\t\t\t\t\t<a class=\"e-n-menu-title-container e-focus e-link\" href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/sun-salutation\/\" aria-current=\"page\">\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"e-n-menu-title-text\">\n\t\t\t\t\t\t\tSun Salutation\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t<li class=\"e-n-menu-item\">\n\t\t\t\t<div id=\"e-n-menu-title-1553\" class=\"e-n-menu-title\">\n\t\t\t\t\t<div class=\"e-n-menu-title-container\">\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"e-n-menu-title-text\">\n\t\t\t\t\t\t\t12 Basic Asanas\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/div>\t\t\t\t\t\t\t\t\t\t\t<button id=\"e-n-menu-dropdown-icon-1553\" class=\"e-n-menu-dropdown-icon e-focus\" data-tab-index=\"3\" aria-haspopup=\"true\" aria-expanded=\"false\" aria-controls=\"e-n-menu-content-1553\" >\n\t\t\t\t\t\t\t<span class=\"e-n-menu-dropdown-icon-opened\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-caret-up\" viewBox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg>\t\t\t\t\t\t\t\t<span class=\"elementor-screen-only\">Close 12 Basic Asanas<\/span>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t<span class=\"e-n-menu-dropdown-icon-closed\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-caret-down\" viewBox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z\"><\/path><\/svg>\t\t\t\t\t\t\t\t<span class=\"elementor-screen-only\">Open 12 Basic Asanas<\/span>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/button>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"e-n-menu-content\">\n\t\t\t\t\t\t<div id=\"e-n-menu-content-1553\" data-tab-index=\"3\" aria-labelledby=\"e-n-menu-dropdown-icon-1553\" class=\"elementor-element elementor-element-3d406694 e-con-full e-flex e-con e-child\" data-id=\"3d406694\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-206c2501 elementor-nav-menu__align-start elementor-nav-menu--dropdown-none itemhover elementor-widget elementor-widget-nav-menu\" data-id=\"206c2501\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;layout&quot;:&quot;vertical&quot;,&quot;submenu_icon&quot;:{&quot;value&quot;:&quot;&lt;svg aria-hidden=\\&quot;true\\&quot; class=\\&quot;e-font-icon-svg e-fas-caret-down\\&quot; viewBox=\\&quot;0 0 320 512\\&quot; xmlns=\\&quot;http:\\\/\\\/www.w3.org\\\/2000\\\/svg\\&quot;&gt;&lt;path d=\\&quot;M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z\\&quot;&gt;&lt;\\\/path&gt;&lt;\\\/svg&gt;&quot;,&quot;library&quot;:&quot;fa-solid&quot;}}\" data-widget_type=\"nav-menu.default\">\n\t\t\t\t\t\t\t\t<nav aria-label=\"Menu\" class=\"elementor-nav-menu--main elementor-nav-menu__container elementor-nav-menu--layout-vertical e--pointer-none\">\n\t\t\t\t<ul id=\"menu-1-206c2501\" class=\"elementor-nav-menu sm-vertical\"><li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11730\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/headstand-sirshasana\/\" class=\"elementor-item\">Headstand<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11733\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/shoulderstand-sarvangasana-2\/\" class=\"elementor-item\">Shoulderstand<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11732\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/plough-halasana\/\" class=\"elementor-item\">Plough<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11727\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/fish-matsyasana\/\" class=\"elementor-item\">Fish<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11728\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/forward-bend-paschimottanasana\/\" class=\"elementor-item\">Forward Bend<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11723\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/cobra-bhujangasana\/\" class=\"elementor-item\">Cobra<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11731\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/locust-salabhasana\/\" class=\"elementor-item\">Locust<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11721\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/bow-dhanurasana\/\" class=\"elementor-item\">Bow<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11729\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/half-spinal-twist-ardha-matsyendrasana\/\" class=\"elementor-item\">Half Spinal Twist<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11725\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/crow-kakasana\/\" class=\"elementor-item\">Crow<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11734\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/standing-forward-bend-pada-hastasana\/\" class=\"elementor-item\">Standing Forward Bend<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11735\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/triangle-trikonasana\/\" class=\"elementor-item\">Triangle<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11724\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/corpse-pose-savasana\/\" class=\"elementor-item\">Corpse Pose<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11722\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/childs-pose-balasana\/\" class=\"elementor-item\">Child&#8217;s Pose<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11726\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/dolphin\/\" class=\"elementor-item\">Dolphin<\/a><\/li>\n<\/ul>\t\t\t<\/nav>\n\t\t\t\t\t\t<nav class=\"elementor-nav-menu--dropdown elementor-nav-menu__container\" aria-hidden=\"true\">\n\t\t\t\t<ul id=\"menu-2-206c2501\" class=\"elementor-nav-menu sm-vertical\"><li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11730\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/headstand-sirshasana\/\" class=\"elementor-item\" tabindex=\"-1\">Headstand<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11733\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/shoulderstand-sarvangasana-2\/\" class=\"elementor-item\" tabindex=\"-1\">Shoulderstand<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11732\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/plough-halasana\/\" class=\"elementor-item\" tabindex=\"-1\">Plough<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11727\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/fish-matsyasana\/\" class=\"elementor-item\" tabindex=\"-1\">Fish<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11728\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/forward-bend-paschimottanasana\/\" class=\"elementor-item\" tabindex=\"-1\">Forward Bend<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11723\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/cobra-bhujangasana\/\" class=\"elementor-item\" tabindex=\"-1\">Cobra<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11731\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/locust-salabhasana\/\" class=\"elementor-item\" tabindex=\"-1\">Locust<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11721\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/bow-dhanurasana\/\" class=\"elementor-item\" tabindex=\"-1\">Bow<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11729\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/half-spinal-twist-ardha-matsyendrasana\/\" class=\"elementor-item\" tabindex=\"-1\">Half Spinal Twist<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11725\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/crow-kakasana\/\" class=\"elementor-item\" tabindex=\"-1\">Crow<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11734\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/standing-forward-bend-pada-hastasana\/\" class=\"elementor-item\" tabindex=\"-1\">Standing Forward Bend<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11735\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/triangle-trikonasana\/\" class=\"elementor-item\" tabindex=\"-1\">Triangle<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11724\"><a 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class=\"e-n-menu-title-text\">\n\t\t\t\t\t\t\tSequences\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/div>\t\t\t\t\t\t\t\t\t\t\t<button id=\"e-n-menu-dropdown-icon-1554\" class=\"e-n-menu-dropdown-icon e-focus\" data-tab-index=\"4\" aria-haspopup=\"true\" aria-expanded=\"false\" aria-controls=\"e-n-menu-content-1554\" >\n\t\t\t\t\t\t\t<span class=\"e-n-menu-dropdown-icon-opened\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-caret-up\" viewBox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg>\t\t\t\t\t\t\t\t<span class=\"elementor-screen-only\">Close Sequences<\/span>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t<span class=\"e-n-menu-dropdown-icon-closed\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-caret-down\" viewBox=\"0 0 320 512\" 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data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2cdd92ef elementor-widget elementor-widget-shortcode\" data-id=\"2cdd92ef\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><nav aria-label=\"breadcrumbs\" class=\"rank-math-breadcrumb\"><p><span class=\"last\">Home<\/span><\/p><\/nav><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4f781b8b e-flex e-con-boxed e-con e-parent\" data-id=\"4f781b8b\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-28cc32eb e-con-full e-flex e-con e-child\" data-id=\"28cc32eb\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-18f97c05 elementor-widget elementor-widget-heading\" data-id=\"18f97c05\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Sun Salutation Sequence<br \/><span style=\"color:gray\"><em>Surya Namaskar<\/em><\/span><\/h1>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-74d99b7b elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"74d99b7b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-21f6e514 e-con-full e-flex e-con e-child\" data-id=\"21f6e514\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1fb7d453 elementor-widget elementor-widget-text-editor\" data-id=\"1fb7d453\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>A graceful sequence of 12 movements, Sun Salutation warms, stretches, and strengthens the whole body while linking each posture to the rhythm of the breath. In the Sivananda tradition, it prepares body and mind for the asanas to follow, while also standing as a complete practice in itself.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-39809260 e-flex e-con-boxed e-con e-parent\" data-id=\"39809260\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1543100c elementor-widget elementor-widget-template\" data-id=\"1543100c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"container\" data-elementor-id=\"5384\" class=\"elementor elementor-5384\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t<div class=\"elementor-element elementor-element-14639b91 e-flex e-con-boxed e-con e-parent\" data-id=\"14639b91\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-3e735140 e-con-full e-flex e-con e-child\" data-id=\"3e735140\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-158e9451 elementor-widget elementor-widget-table-of-contents\" data-id=\"158e9451\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:[],&quot;marker_view&quot;:&quot;bullets&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;fas fa-square-full&quot;,&quot;library&quot;:&quot;fa-solid&quot;,&quot;rendered_tag&quot;:&quot;&lt;svg class=\\&quot;e-font-icon-svg e-fas-square-full\\&quot; viewBox=\\&quot;0 0 512 512\\&quot; xmlns=\\&quot;http:\\\/\\\/www.w3.org\\\/2000\\\/svg\\&quot;&gt;&lt;path d=\\&quot;M512 512H0V0h512v512z\\&quot;&gt;&lt;\\\/path&gt;&lt;\\\/svg&gt;&quot;},&quot;no_headings_message&quot;:&quot;No headings were found on this page.&quot;,&quot;hierarchical_view&quot;:&quot;yes&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_widescreen&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tContents\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__158e9451\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<svg class=\"elementor-toc__spinner eicon-animation-spin e-font-icon-svg e-eicon-loading\" aria-hidden=\"true\" viewBox=\"0 0 1000 1000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M500 975V858C696 858 858 696 858 500S696 142 500 142 142 304 142 500H25C25 237 238 25 500 25S975 237 975 500 763 975 500 975Z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7cbc581 e-flex e-con-boxed e-con e-parent\" data-id=\"7cbc581\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-19514a54 e-con-full e-flex e-con e-child\" data-id=\"19514a54\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3352e949 elementor-widget elementor-widget-heading\" data-id=\"3352e949\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Yoga Sun Salutation: A Complete Practice<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ff35329 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"ff35329\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-31176fd1 e-con-full e-flex e-con e-child\" data-id=\"31176fd1\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a5f3436 elementor-widget elementor-widget-text-editor\" data-id=\"a5f3436\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Sun Salutation, or Surya Namaskar (&#8220;salutation to the Sun&#8221;), is traditionally practiced at the beginning of a yoga asana session. It limbers the whole body in preparation for deeper practice and moves the spine through alternating backward and forward bends. This flowing pattern promotes flexibility in the spine and limbs, regulates the breath, and helps gather the mind into the present moment. <\/p><p>Though it is often used as a warm-up, Sun Salutation is more than a preparation. Practiced with awareness, it becomes a complete exercise in itself: energizing, balancing, and centering. The movements stretch and strengthen the major muscle groups, stimulate circulation, increase respiratory capacity, and gently tone the nerves. At the same time, the symmetry and continuity of the sequence encourage concentration and relaxed attention.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4df60a7e e-flex e-con-boxed e-con e-parent\" data-id=\"4df60a7e\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-7c13a4ac e-con-full e-flex e-con e-child\" data-id=\"7c13a4ac\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-591553aa elementor-widget elementor-widget-heading\" data-id=\"591553aa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Benefits of Sun Salutation<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3af28270 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"3af28270\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6f2dcedd e-con-full e-flex e-con e-child\" data-id=\"6f2dcedd\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6195dd4 elementor-widget elementor-widget-text-editor\" data-id=\"6195dd4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3>Physical benefits<\/h3><ul><li>Warms and limbers the whole body<\/li><li>Stretches and strengthens the major muscle groups<\/li><li>Promotes flexibility in the spine and limbs<\/li><li>Improves blood circulation<\/li><li>Regulates the breath<\/li><li>Increases respiratory capacity<\/li><li>Tones the nerves<\/li><li>Helps prepare the body for the asanas that follow<\/li><\/ul><h3>Mental benefits<\/h3><ul><li>Improves concentration<\/li><li>Encourages presence and body awareness<\/li><li>Brings mind and breath into harmony<\/li><li>Creates a sense of balance and inner steadiness<\/li><li>Helps the practitioner feel centered, awake, and refreshed<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-54256cdb e-flex e-con-boxed e-con e-parent\" data-id=\"54256cdb\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-e1a9279 e-con-full e-flex e-con e-child\" data-id=\"e1a9279\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4ed96ab3 elementor-widget elementor-widget-heading\" data-id=\"4ed96ab3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Sun Salutation Step by Step<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-73d4f0e7 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"73d4f0e7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6a902092 e-con-full e-flex e-con e-child\" data-id=\"6a902092\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-37c5f635 elementor-widget elementor-widget-text-editor\" data-id=\"37c5f635\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Sun Salutation consists of 12 positions performed as one continuous flow. One full round includes two sun salutations or sequences: in the first, the right leg steps back and forward; in the second, the left leg leads. As the body opens and closes, expands and contracts, the breath follows naturally. Backward bends are linked with inhalation, forward bends with exhalation, and the sequence develops a steady internal rhythm over time.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-40d05dc e-flex e-con-boxed e-con e-parent\" data-id=\"40d05dc\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-37565c9 elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"37565c9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img fetchpriority=\"high\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/1.jpg\" class=\"attachment-full size-full wp-image-11755\" alt=\"\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/1.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/1-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/1-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Step 1<\/h3><p class=\"elementor-image-box-description\">Stand erect with the feet together and the body relaxed but upright. Exhale and bring the palms together in front of the chest. This is Prayer Position and establishes a sense of steadiness, calm, and inner centering. <\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-87f0227 elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"87f0227\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/2.jpg\" class=\"attachment-full size-full wp-image-11756\" alt=\"Steps 2 and 11 in Sun Salutation\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/2.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/2-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/2-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Step 2<\/h3><p class=\"elementor-image-box-description\">Inhale and stretch the arms up alongside the ears. Arch back gently from the waist and chest, keeping the knees straight and the neck relaxed. The front of the body opens and the chest lifts. <\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-108f6c5 elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"108f6c5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/3.jpg\" class=\"attachment-full size-full wp-image-11757\" alt=\"\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/3.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/3-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/3-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Step 3<\/h3><p class=\"elementor-image-box-description\">Exhale and fold forward from the waist, bringing the hands down beside the feet. Keep the hips as high as possible. If needed, bend the knees slightly so the body can soften into the stretch without strain. <\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ddbc06d elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"ddbc06d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/position-4.jpg\" class=\"attachment-full size-full wp-image-11762\" alt=\"Position 4 - Sun Salutation\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/position-4.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/position-4-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/position-4-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Step 4<\/h3><p class=\"elementor-image-box-description\">Inhale and stretch one leg back as far as possible, lowering that knee to the floor. Keep the front knee between the arms and look upward. The hips open and the chest broadens. <\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-61f0afb elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"61f0afb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/4.jpg\" class=\"attachment-full size-full wp-image-11758\" alt=\"\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/4.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/4-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/4-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Step 5<\/h3><p class=\"elementor-image-box-description\">Retain the breath and bring the other leg back beside the first. The body forms one straight line, supported by hands and toes. The head, neck, back, hips, and legs stay aligned. <\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a59a8a0 elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"a59a8a0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/5.jpg\" class=\"attachment-full size-full wp-image-11759\" alt=\"\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/5.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/5-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/5-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Step 6<\/h3><p class=\"elementor-image-box-description\">Exhale and lower the knees, chest, and forehead to the floor while keeping the hips raised. This unusual position develops strength in the shoulders, arms, and chest and prepares the transition into Cobra. <\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0e2d6c2 elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"0e2d6c2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/6.jpg\" class=\"attachment-full size-full wp-image-11760\" alt=\"Position 7 - Sun Salutation\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/6.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/6-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/6-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Step 7<\/h3><p class=\"elementor-image-box-description\">Inhale and slide the body forward until the hips come down. Lift the head and chest into Cobra, keeping the shoulders down and back, the elbows slightly bent, and the neck free of tension. <\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e95fbdf elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"e95fbdf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/7.jpg\" class=\"attachment-full size-full wp-image-11761\" alt=\"Position 8 - Sun Salutation\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/7.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/7-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/7-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Step 8<\/h3><p class=\"elementor-image-box-description\">Exhale, tuck the toes under, and lift the hips high. Straighten the arms and legs as much as possible, drop the head between the arms, and stretch the heels toward the floor. This creates a strong lengthening through the whole back of the body. This position is often called \"Inverted V\".<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9da902c elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"9da902c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/8.jpg\" class=\"attachment-full size-full wp-image-11754\" alt=\"Position 9 - Sun Salutation\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/8.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/8-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/8-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Step 9<\/h3><p class=\"elementor-image-box-description\">Inhale and step the same leg forward between the hands, lowering the back knee to the floor. Look up and keep the hips level. This mirrors step 4. <\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-50c1aa4 elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"50c1aa4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/3.jpg\" class=\"attachment-full size-full wp-image-11757\" alt=\"\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/3.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/3-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/3-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Step 10<\/h3><p class=\"elementor-image-box-description\">Exhale and bring the back foot forward beside the other. Bend down from the waist, bringing the head in toward the knees and keeping the hands by the feet. <\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bc04b3b elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"bc04b3b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/2.jpg\" class=\"attachment-full size-full wp-image-11756\" alt=\"Steps 2 and 11 in Sun Salutation\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/2.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/2-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/2-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Step 11<\/h3><p class=\"elementor-image-box-description\">Inhale and rise up, sweeping the arms forward and then overhead. Stretch up and arch back gently, opening the chest once more. <\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-58740aa elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"58740aa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/position-12.jpg\" class=\"attachment-full size-full wp-image-11763\" alt=\"\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/position-12.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/position-12-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/position-12-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\">Step 12<\/h3><p class=\"elementor-image-box-description\">Exhale and return to an upright position, lowering the arms by the sides. Then begin the next sequence, changing sides so the opposite leg leads.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-777a3c01 e-flex e-con-boxed e-con e-parent\" data-id=\"777a3c01\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-5c68bbd4 e-con-full e-flex e-con e-child\" data-id=\"5c68bbd4\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1027b8c9 elementor-widget elementor-widget-heading\" data-id=\"1027b8c9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Breath and Movement<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4294598c elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"4294598c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-46c20a41 e-con-full e-flex e-con e-child\" data-id=\"46c20a41\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-13768c73 elementor-widget elementor-widget-text-editor\" data-id=\"13768c73\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Once the Sun Salutation poses are familiar, the breathing pattern becomes an essential part of the practice: <\/p><p>Exhale in Prayer Position. Inhale as the arms rise and the body arches back. Exhale into the forward bend. Inhale as one leg stretches back. Hold the breath in the straight body position. Exhale as knees, chest, and forehead come down. Inhale into Cobra. Exhale into the Inverted V. Inhale as the foot steps forward. Exhale into the forward bend. Inhale as the body rises and arches back. Exhale as you return to standing. <\/p><p>This rhythm gives Sun Salutation its flowing, meditative quality.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-59ad55d7 e-flex e-con-boxed e-con e-parent\" data-id=\"59ad55d7\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-775a7f08 e-con-full e-flex e-con e-child\" data-id=\"775a7f08\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-39311b64 elementor-widget elementor-widget-heading\" data-id=\"39311b64\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Key Points for Practising Surya Namaskar<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2a8df46c elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"2a8df46c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-63b9aeeb e-con-full e-flex e-con e-child\" data-id=\"63b9aeeb\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-77d7e0d elementor-widget elementor-widget-text-editor\" data-id=\"77d7e0d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>It is helpful to keep the hands in one place from Step 3 through to Step 10 if possible. The body should move with steadiness rather than speed. In the backward bends, the arms stay alongside the ears and the chest opens without collapsing into the lower back. In the forward bends, the hips lift high and the knees may bend if necessary. In the lunging positions, the hips stay level and the chest stays open. In Cobra, the shoulders remain relaxed. In the Inverted V, the hips lift strongly upward and back. <\/p><p>The sequence should feel smooth and balanced, not rushed or forced.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6528e842 e-flex e-con-boxed e-con e-parent\" data-id=\"6528e842\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-5f76b7e e-con-full e-flex e-con e-child\" data-id=\"5f76b7e\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5768d7fd elementor-widget elementor-widget-heading\" data-id=\"5768d7fd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Rest in Corpse Pose Afterwards<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-70de317e elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"70de317e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-29e9ea20 e-con-full e-flex e-con e-child\" data-id=\"29e9ea20\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5eaf08d0 elementor-widget elementor-widget-text-editor\" data-id=\"5eaf08d0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>After completing your rounds of Sun Salutation, it is important to rest in Corpse Pose (Savasana). This allows the breath to settle, the heartbeat to calm, and the effects of the practice to be absorbed. Even a short relaxation at the end helps the body release effort and gives the mind a chance to become quiet and refreshed.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1a4727f elementor-widget elementor-widget-image\" data-id=\"1a4727f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/corpse-pose-white-background.jpg\" class=\"attachment-full size-full wp-image-11765\" alt=\"\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/corpse-pose-white-background.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/corpse-pose-white-background-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/corpse-pose-white-background-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2d7545b4 e-flex e-con-boxed e-con e-parent\" data-id=\"2d7545b4\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-6d9e8ecf e-con-full e-flex e-con e-child\" data-id=\"6d9e8ecf\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f1a5471 elementor-widget elementor-widget-heading\" data-id=\"f1a5471\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Yoga Sun Salutation for Beginners<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-45d6a5a1 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"45d6a5a1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7061793a e-con-full e-flex e-con e-child\" data-id=\"7061793a\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3cbfe054 elementor-widget elementor-widget-text-editor\" data-id=\"3cbfe054\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Sun Salutation is especially beneficial for beginners, for stiff people, and for older practitioners, because it helps the body gradually gain flexibility. It is not necessary to perform it perfectly from the start. If the hands do not reach the floor comfortably, the knees can bend. If stepping the foot all the way forward is difficult, the back knee can come down first before adjusting the front foot into place. If the sixth position feels awkward, it can be practiced separately until it becomes familiar.<\/p><p>For beginners, it is not necessary to force one full movement into one breath at first. It is better to move slowly and carefully, taking as many breaths as needed while learning the Sun Salutation positions. Once the sequence becomes familiar, movement and breathing can be more closely coordinated.<\/p><p>The most important thing in the beginning is to learn the sequence with care and patience.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-27af2324 e-flex e-con-boxed e-con e-parent\" data-id=\"27af2324\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-5af35d3 e-con-full e-flex e-con e-child\" data-id=\"5af35d3\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3b3fc60 elementor-widget elementor-widget-heading\" data-id=\"3b3fc60\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How Many Rounds?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1a012fb7 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"1a012fb7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-23badcc e-con-full e-flex e-con e-child\" data-id=\"23badcc\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-91d3673 elementor-widget elementor-widget-text-editor\" data-id=\"91d3673\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>A few rounds of Sun Salutation followed by relaxation can already have a refreshing and balancing effect. It is best to begin modestly and increase gradually. Start with 3 to 5 repetitions, and eventually build up to 6 to 12 cycles daily. Regularity matters more than intensity.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-383675e0 e-flex e-con-boxed e-con e-parent\" data-id=\"383675e0\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-20b1a35b e-con-full e-flex e-con e-child\" data-id=\"20b1a35b\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2e357b97 elementor-widget elementor-widget-heading\" data-id=\"2e357b97\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">More than Physical Exercise<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9c562c8 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"9c562c8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2b51dfb3 e-con-full e-flex e-con e-child\" data-id=\"2b51dfb3\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6050c7a6 elementor-widget elementor-widget-text-editor\" data-id=\"6050c7a6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Sun Salutation is not merely a series of stretches. It is a synchronized movement of body, breath, and awareness. It opens the body, deepens the breath, sharpens concentration, and creates a state of relaxed attention.<\/p><p>Approach Sun Salutation gently, with attention rather than ambition. Let each movement follow the breath, and let each breath support the movement. With regular practice, these 12 simple positions become a complete and powerful way to awaken the body, steady the mind, and begin the day with clarity.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Sun Salutation Sun Salutation SequenceSurya Namaskar A graceful sequence of 12 movements, Sun Salutation warms, stretches, and strengthens the whole body while linking each posture to the rhythm of the breath. In the Sivananda tradition, it prepares body and mind for the asanas to follow, while also standing as a complete practice in itself. Yoga [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":2560,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_angie_page":false,"footnotes":""},"class_list":["post-11749","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/11749","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/comments?post=11749"}],"version-history":[{"count":6,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/11749\/revisions"}],"predecessor-version":[{"id":11911,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/11749\/revisions\/11911"}],"up":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/2560"}],"wp:attachment":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/media?parent=11749"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}