Sun Salutation or Surya Namaskar is the most popular yoga sequence. This practice is traditionally completed at sunrise but is equally beneficial whenever you wish to practice it.

It consists of 12 asanas, moving from posture to posture by either an inhalation or an exhalation, always through your nose.

Some of its great benefits:

- Increases blood circulation

- Improves body posture

- Stimulates the digestive system

- Improves flexibility and tones muscles

- Helps to keep your doshas balanced

Calms your mind and improves concentration.

Do you normally include sun salutations in your yoga practice?

I do! It's part of my daily routine and I love it

1️⃣ Warm up first 🔥 – Loosen up with gentle stretches like Cat-Cow or a seated forward fold before attempting Uttanasana.

2️⃣ Soft knees = deeper release 🦵 – A slight bend in the knees helps you maintain spinal length and prevents lower back strain.

3️⃣ Don’t force it ❌ – Flexibility takes time; focus on the stretch rather than touching the floor.

4️⃣ Use props for support 🧱 – If reaching the ground feels too intense, place yoga blocks under your hands.

5️⃣ Engage your thighs 💪 – Slightly activating your quadriceps can help release tension in the hamstrings.

6️⃣ Try Ragdoll Pose 🌊 – Grab opposite elbows and gently sway side to side for a soothing variation.

7️⃣ Feet placement matters 👣 – Keeping feet hip-width apart can improve stability, especially for beginners.

8️⃣ Relax your face and jaw 😌 – Unclenching your jaw and softening your facial muscles enhances relaxation.

9️⃣ Hold for at least 5 breaths 🌬️ – Deep breathing increases relaxation and helps you settle deeper into the pose.

🔟 Practice patience 🕰️ – Flexibility improves over time, so be consistent and enjoy the journey!

If you’re expecting a baby, you may be wondering how to incorporate yoga into your pregnancy. Practicing yoga during pregnancy has many benefits - it can help to reduce stress and boost energy levels, as well as improve strength and flexibility. In this blog post, we’ll discuss the top 10 tips for practicing yoga while pregnant, so you can make the most of your prenatal yoga practice.

1) Get the all-clear from your GP before you start

It's important to check with your GP or midwife before beginning any exercise routine while pregnant, especially when it comes to yoga. This is because the postures and breathing exercises that makeup yoga can have different effects depending on the individual. Having a medical professional's opinion will ensure you're engaging in safe, beneficial practices. Speak to your healthcare provider about any potential risks so you can make an informed decision about practicing yoga during pregnancy.

2) Join a class led by a qualified teacher

Attending a yoga class led by a qualified instructor is one of the best ways to practice yoga safely during pregnancy. A good instructor can show you how to modify poses and make sure that your practice is tailored to the changes happening in your body. An experienced yoga instructor will know what is safe and beneficial for pregnant women and can make adjustments to the class accordingly. Practicing with an experienced instructor will also help to keep you motivated, encouraged and supported throughout your pregnancy.

3) Listen to your body

Prenatal yoga classes are a great way to learn which poses are safe during pregnancy. While practicing yoga, be sure to pay attention to your body's cues. If a pose is causing discomfort or pain, stop immediately and adjust your position or switch to a different pose. When listening to your body, it's best to opt for gentler movements and take regular breaks. Avoid holding poses for too long, as this can increase your risk of injury. Finally, ensure that you get the all-clear from your doctor before starting any prenatal yoga classes.

4) Drink plenty of water

Staying hydrated is especially important when practicing yoga during pregnancy. Make sure to drink water before, during and after your practice to keep yourself hydrated. Avoid caffeinated drinks and sugary juices as they can contribute to dehydration. Keeping a bottle of water on hand and sipping throughout your practice can help ensure that you stay hydrated throughout your session.

5) Avoid hot yoga

When practicing yoga during pregnancy, it's important to avoid hot yoga or any class with high temperatures. Pregnant women are more sensitive to heat and can overheat quickly, which can cause problems for the baby. Instead, opt for classes in a well-ventilated space with a comfortable temperature that won't cause you to sweat too much. This will help keep you and your baby safe and comfortable while you practice.

6) Don't push yourself

If you're new to yoga, or pregnant, it's important to take things slowly and not push yourself too hard. Modify poses as necessary, and listen to your body

7) Modify poses as necessary

If a pose doesn't feel right, don't be afraid to modify it. Listen to your body and make whatever adjustments you need to in order to feel comfortable.

8) Use props

Props can be very helpful when practicing yoga during pregnancy. For example, using a yoga block can help you maintain proper alignment in certain poses.

9) Focus on your breath

Breathing is an important part of yoga, and it can be especially helpful during pregnancy. Taking deep, cleansing breaths can help you relax and focus.

10) Relax and enjoy!

Do not push yourself past your limits! Work at your limit, but do not push yourself. You are more likely to be injured this way. To get better at something takes daily practice, and you cannot have daily practice if you are too sore to move.

Listen to your body. You are the only one that can feel your pain, so don't try to strain yourself to make something look right. Make sure things feel right first.

If your spine hurts, it's not working. Your spine is fragile and doesn't have a whole lot of strength. The strength you have in your torso and neck is around your spine. If your spine is hurting, you're using the wrong muscles and you need to readjust. 

A cool down should not be a cold-down, you should stay warm at the end. When you're doing your cool-down, if you feel cold, get a blanket! Seriously! It is better to end a workout warm so your muscles have time to recover. You shouldn't end your long workout by directly jumping into a tub of ice. If you feel like you need to jump in a tub of ice, try slowing your body down with a gentile bike ride and take a warm shower after, then remember to not strain yourself so hard next time.

If you are not breathing, you are not progressing. You shouldn't feel short of breath after a workout, but it's ok to feel like you are breathing heavily. Go in through the nose and out through the mouth to calm your body while doing a hard workout. You want to be relaxed to gain the most benefit from the exercise.

Doing a move that your instructor can do is probably not possible: Acknowledge that! My yoga instructor is way more flexible than any of us students and she makes sure to correct us into an easier pose if we're trying to imitate her flexibility. The same goes for professional trainers, if you think you can't do something, ask your instructor to show you what the move would look like to someone at your level of fitness. In the fitness world, you are a connoisseur, not a professional: Don't try to do moves like one!