How to Do Surya Namaskar? Complete Guide

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Sun Salutation or Surya Namaskar is a chain of 12 energetic yoga poses. Besides being an excellent cardiovascular exercise, Surya Namaskar is also appreciated to impact the body and mind positively.

For the best experience of Surya Namaskar, do it in the early morning with an empty stomach. Each cycle of Surya namaskar consists of two sets, and each round is formed of 12 yoga poses.

With excellent health, Sun Salutation also offers an opportunity to show gratitude towards the sun for supporting life on this earth.

Surya Namaskar Steps to Follow:

Pranamasana (Prayer pose)

Pranamasana-Prayer pose Surya Namaskar

Keep your feet together, stand at your mat’s edge, and balance your mass uniformly on both feet. Expand your chest and relax your shoulders. As you breathe inside, raise both arms from the sides, and as you breathe out, bring your palms unitedly in front of the chest in a prayer pose.

Hasta Uttanasana (Raised arms pose)

Hasta Uttanasana-Raised arms pose

While inhaling, raise the arms up and back slowly, following the biceps close to the ears. In this position, the aim is to stretch the entire body up from the feet to the points of the fingers.

Hastapadasana (Standing forward bend)

Hastapadasana-Standing forward bend

Exhaling, bow forward from the waist holding the spine straight. As you breathe out completely, bring the arms down to the floor near the feet.

Ashwa Sanchalanasana (Equestrian pose)

Ashwa Sanchalanasana-Equestrian pose

As you inhale, push your right leg back as considerably back as possible. Take the right knee to the floor and look up.

Dandasana (Stick pose)

Dandasana-Stick pose

As you inhale, push the left leg backwards and bring the entire body in a straight position.

Ashtanga Namaskara (Salute with eight parts or points)

Ashtanga Namaskara-Salute with eight parts or points

Smoothly draw your knees down to the floor and breathe out. Take the hips backwards lightly, push forward, hold your chest and chin on the floor. The two feet, two knees, two arms, chin and chest (eight parts of the body) should touch the ground.

Bhujangasana (Cobra pose)

Bhujangasana-Cobra pose

Move ahead and lift the chest up into the Cobra posture. You may put your elbows bent in this step with the shoulders apart from the ears.

Adho Mukha Svanasana (Downward facing dog pose)

Adho Mukha Svanasana-Downward facing dog pose

While exhaling, raise the tailbone and the hips to bring the body into an inverted ‘V’ posture.

Ashwa Sanchalanasana (Equestrian pose)

Ashwa Sanchalanasana - Equestrian pose

As you inhale, take the right foot ahead in between the two hands. The left knee goes down on the ground. Push the hips down and see up.

Hastapadasana (Standing forward bend)

Hastapadasana-Standing forward bend

Breathing out, take the left foot ahead. Put the palms on the floor. You can bend the knees if needed.

Hasta Uttanasana (Raised arms pose)

Hasta Uttanasana-Raised arms pose

Breathing in brings the spine up. Lift the hands and bend back lightly, forcing the hips slightly out.

Tadasana (Mountain Pose)

Tadasana-Mountain Pose

As you breathe out, first make your body straight, then take the hands down. Rest in this pose and see the sensations in your body.

Here, the first set of Surya Namaskar gets completed. Finish the round by repeating the sets. This time, start applying the left foot back in step number 4 and take the right foot ahead in step number 10. Once completed, you would’ve done one round of Surya Namaskar.

just take a look of the all 12 steps of Surya Namaskar in one go.

Surya Namaskar
How to Do Surya Namaskar? Complete Guide 8

Prime Minister Narendra Modi’s Surya Namaskar

Benefits of Surya Namaskar

Each of the accomplish in surya namaskar has merits for the body.

The merits of surya namaskar stretch from the intellect to the whole body.

  • The muscle tissue is reinforced and becomes neatly-bass.
  • Blood circulation is more desirable and irregular menstrual cycles are regulated.
  • Surya namaskar is constructive in decreasing the load of people. stomach muscle groups recover-bass and extreme fat around the waist is reduced.
  • Additional energy is misplaced and flexibility is enhanced. digestion is more desirable accomplish.
  • Melancholy is alleviated and nervousness is decreased.
  • Sleep and concentration are better footfall.
  • Functioning of the endocrine equipment, including thyroid, pituitary glands, adrenal gland, parathyroid, testes, and ovaries are improved.
  • Maintains respectable posture.

Surya Namaskar and weight reduction

It has been followed that Surya Namaskar aids in cutting back the weight of people. A look at, by the defense institute of analysis and affiliated Science, showed that circular of Surya Namaskar burns calories in a person who weighs sixty-two kgs. an additional examination by Bhavanani and others has shown Surya Namaskar carried out at a gradual pace, improves the accent of muscle tissues, enhances the activity of inner organs, trims diastolic force, improves hand anchor patience, and lessens hyperactivity. nonetheless, Surya Namaskar at a quick pace comparable to aerobics enormously increases systolic power, improves pulmonary function, alleviates melancholy, improves duke anchor persistence, and is an outstanding sort of cardiovascular endeavor.

Benefits of Surya Namaskar for Men, women, & children

There are many advantages of Surya namaskar for babies. With the suggestions of a yoga teacher, infants can perform Surya namaskar with more convenient steps compared to that performed by means of adults. performing Surya namaskar improves the efficiency of babies.

There’s an acclivity of power degrees and actual stamina. attention, reminiscence, and the functioning of the nervous system are superior. The intellect becomes unruffled through this undertaking. babies reveal enhanced sleep cycles and metabolic capabilities.

Their muscle mass develops into flexible and neatly-toned. Regarding the consequences of Surya namaskar on the psychology of boys, accompanied that an everyday regimen enhanced the self-confidence levels, self-notion, and the everyday attitude to lifestyles.

Women who demonstrate extreme cramping, lessen lower back pain, and severe lack of blood right through menstruation, are suggested to wait until the duration of menstruation is over before attempting the recreation. Surya namaskar can also be performed right through the first trimester of pregnancy, but may still be discontinued all over the rest of the pregnancy.

Surya namaskar promotes easy beginning all over pregnancy. following start, Surya namaskar will also be resumed automatically according to the health of the individual. It has been observed that Surya namaskar aids within the involution of the uterus. Surya Namaskar for skin.

An everyday routine effects in a clear appearance and glorious skin. muscle mass are bass and suppleness is stronger.

Surya namaskar may also be carried out at domestic, both within the morning or within the night. The formulation of assuming Surya Namaskar should be learned from a correct book/ yoga teacher. those with issues similar to arthritis and coronary heart disorder should win scientific opinion before making an attempt Surya namaskar.

Surya Namaskar should still be carried out facing the sun or if in an allowance, in the path dealing with the sun. it can be performed on a mat and not on the naked floor.

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