Surya Namaskar, often known as Sun Salutation, is a series of 12 strong yoga positions. Surya Namaskar, in addition to being a fantastic cardiovascular workout, is also recognised to have a very good influence on the body and mind.
Surya Namaskar steps are best practised first thing in the morning on an empty stomach. Each cycle of Sun Salutation is divided into two sets of 12 yoga poses each. There may be numerous ways to do Sun Salutation. However, for the greatest results, stick to one version and practise it on a daily basis.
Surya Namaskar, in addition to being beneficial to one’s health, allows one to express appreciation to the sun for supporting life on Earth.
Step 1. Pranamasana (Prayer pose)
Stand at the edge of the mat with your feet together and your weight evenly distributed on both feet. Relax your shoulders and expand your chest. Lift both arms up from the sides as you inhale, and as you exhale, bring your hands together in front of your chest in a prayer stance.
Step 2. Hastauttanasana (Raised arms pose)
Lift the arms up and back while breathing in, keeping the biceps near to the ears. The goal of this position is to extend the entire body up from the heels to the tips of the fingers.
To deepen this yoga stretch, move your pelvis forward slightly. Make sure you’re reaching up with your fingertips rather than bending backwards.
Step 3. Hastapadasana (Standing forward bend)
Bend forward from the waist while exhaling, keeping the spine upright. Bring your hands down to the floor beside your feet as you exhale completely.
To deepen this yoga stretch, bend your knees if required to bring your palms down to the floor. Make a moderate attempt to straighten your knees now. It’s a good idea to hold the hands in this posture and not move them until the process is complete.
Step 4. Ashwa Sanchalanasana (Equestrian pose)
Breathe in and extend your right leg as far as can. Look up as you place your right knee on the floor.
How do you deepen this yoga stretch?
Make sure the left foot is squarely between the palms.
Step 5. Dandasana (Stick pose)
As you inhale, move your left leg back and your entire body into a straight line.
Keep your arms perpendicular to the floor to intensify this yoga stretch.
Step 6. Ashtanga Namaskara (Salute with eight parts or points)
Exhale as you gently lower your knees to the floor. Move your hips back slightly, forward, and lay your chest and chin on the floor. Raise your backside slightly. The floor should be touched by the two hands, two feet, two knees, chest, and chin (eight body parts).
Step 7. Bhujangasana (Cobra pose)
Slide forward and elevate your chest into the Cobra position. In this stance, you may maintain your elbows bent and your shoulders away from your ears. Examine the ceiling.
To develop this yoga stretch, try the following:
Make a delicate effort to push the chest forward as you inhale, and a little attempt to push the navel down as you exhale. Tuck your toes in. Make sure you’re stretching as much as you can without straining your body.
Step 8. Adho Mukha Svanasana (Downward facing dog pose)
Lift the hips and tailbone up as you exhale, bringing your body into an inverted ‘V’ stance.
To deepen this yoga stretch, maintain your heels on the ground and make a gentle effort to pull your tailbone up, moving deeper into the stretch.
Step 9. Ashwa Sanchalanasana (Equestrian pose)
Breathe in and step your right foot forward between your hands. The left knee falls to the ground. Look up while pressing the hips down.
To develop this yoga stretch, try the following:
Place the right foot between your hands, with the right leg perpendicular to the floor. To deepen the stretch, gently press the hips down towards the floor in this posture.
Step 10. Hastapadasana (Standing forward bend)
Exhale and step forward with your left foot. Keep your palms flat on the floor. If required, bend your knees.
To develop this yoga stretch, try the following:
Straighten your knees gently, and if possible, attempt to put your nose to your knees. Continue to breathe.
Step 11. Hastauttanasana (Raised arms pose)
Inhale deeply and roll your spine up. Raise the hands and gently bend backwards, pushing the hips outward.
To develop this yoga stretch, try the following:
Make sure your biceps are parallel to your ears. The goal is to extend upwards rather than backward.
Step 12. Tadasana (Mountain Pose)
Exhale by straightening your torso first, then lower your arms. Relax in this position and pay attention to your body’s sensations.
This completes one Surya Namaskar set. Repeat the steps to complete the round. Only this time, instead of starting with the left foot behind in step 4, begin with the right foot forward in step 10. You will have finished one round of Surya Namaskar.
What are the Health Advantages of Surya Namaskar?
- Aids in the maintenance of cardiovascular health
- The nervous system is stimulated.
- It aids in muscular stretching, flexing, and toning.
- A fantastic activity for weight loss control.
- Improves the immune system
- Improves cognitive functioning
- Improves overall wellness by strengthening the body and relaxing the mind.
