Surya Namaskar - How to do Sun salutation step by step?... With Benefits!

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Surya Namaskar or Sun Salutation is a practice in yoga, 

consists of some twelve gracefully linked asanas.

Surya Namaskar is a complete workout for our entire physical system and is considered the best exercise for human beings. When done in the right way and at the right time, Surya Namaskar can totally transform you from the way you look to the way you feel!

Regular practicing Surya namaskar, ensures the breaking down of calories, shedding extra weight, flexibility to the body, better digestion...It also enhances concentration, energy levels, peacefulness, and a positive attitude toward life and thoughts. Overall it revitalizes your body and mind!

Basic Instructions that should be followed before doing Surya Namaskar 

• Though Surya namaskar can be done at any time of the day, the most appropriate and beneficial time would be around sunrise.

• The place where you will practice Surya namaskar, should be spacious, airy, and clean.

• Surya Namaskar or any yoga asanas should be done on an empty stomach. Maintain a gap of at least 2-3 hours.

• Clothes should be comfortable and clean.

•  It is good to do some body stretching to loosen up the muscles, before practicing Surya namaskar. 

• Surya namaskar or any yoga asanas should not be practiced on hard ground. Always use yoga mats or thick bed sheets or carpets. 

WHAT ARE THE 12 STEPS OF SURYA NAMSKAR OR SUN SALUTATION?

1. Pranamasana/Prayer pose
2. Hasta uttanasana/Raised arms pose
3. Padahastasana/Hand-to-foot-pose
4. Ashwa sanchalanasana/Equestrian pose
5. Chaturanga dandasana/Four-limbed staff pose
6. Astanga namsakara/Salute with eight parts or points
7. Bhujangasana/Cobra pose
8. Adho mukha savanasana/Downward facing dog pose
9. Ashwa sanchalanasana/Equestrian pose
10. Padahastasana/Hand-to-foot-pose
11. Hasta uttanasana/Raised arms pose
12. Tadasana/Mountain pose

STEP 1:  PRANAMASANA (PRAYER POSE)

Stand on the mat and balance your body weight equally on both feet. While breathing in, lift both arms up from the sides, and while exhaling bring your palms together in front of the center of your chest, in the form of namaskar. The elbows should remain stretched outward.

STEP 2:  HASTA UTTANASANA (RAISED ARMS POSE)

While breathing in, lift your arms up over your head and take them as far as possible beyond your back. Arms must remain straight. Bend back your body from the waist as far as you can.

STEP 3:  PADAHASTASANA (HAND-TO-FOOT-POSE)

While breathing out, bring your arms forward from the front and bend your body down. Put the palms on the ground and try to place them beside your feet. If you are not comfortable, then place your palms over your feet.

STEP 4:  ASHWA SANCHALANASANA (EQUESTRIAN POSE)

While breathing in, push your right leg back and bend your left knee. Your left foot should be exactly in between your palms. The right knee goes down on the floor. Look up and bend your neck a little backward. 

STEP 5  :  CHATURANGA DANDASANA (FOUR-LIMBED STAFF POSE)

While breathing in, take your left leg back and bring the whole body in a straight line low plank pose. Focus on your shoulders, elbows, and wrists as they must remain perpendicular to the floor. 

STEP 6:  ASTANGA NAMASKARA (SALUTE WITH EIGHT PARTS OR POINTS)

While exhaling, gently bring your knees down to the floor. Rest your chest and chin on the floor. Now only the eight parts, two hands ( beside your chest ), two feet, two knees, chest, and chin should touch the floor. 

STEP 7:  BHUJANGASANA (COBRA POSE)

While breathing in, slide forward and by giving little pressure to the hands raise your chest up into the cobra pose. Bend your neck backward and look up. 

STEP 8:  ADHO MUKHA SAVASANA (DOWNWARD FACING DOG POSE)

While exhaling. raise your hips up to bring the body into an inverted 'V' pose. 

STEP 9:  ASHWA SANCHALANASANA (EQUESTRIAN POSE)

While breathing in, push your left foot back and bend your right knee. Your right foot should be exactly in between your palms. The left knee goes down on the floor. Bend your neck backward and look up. 

STEP 10:  PADAHASTASANA (HAND-TO-FOOT-POSE)

While breathing out, bring the left foot forward. Keep the palms on the floor beside your feet or over your feet, as comfortable. This pose is the same as the 3rd pose.

STEP 11:  HASTA UTTANASANA (RAISED ARMS POSE) 

While inhaling, roll the spine up. Raise your hands up over your head and bend backward a little bit. This pose is the same as the 2nd pose. 

STEP 12:  TADASANA (MOUNTAIN POSE)

Erect your body. Fold both hands in the Namaskar pose. The elbows should remain stretched outward. Now take your hands down and relax.

WHAT ARE THE BENEFITS OF SURYA NAMASKAR?

Well, the benefits of Surya Namaskar are many. Some of them are listed below :

1. A GREAT CARDIOVASCULAR WORKOUT

Performing Surya Namaskar correctly and at an appropriate pace can benefit cardiovascular health. This yoga routine aids in the purification of blood veins and facilitates the circulation of clean and oxygen-rich blood throughout the body.

2. IMPROVES THE DIGESTION PROCESS

Performing Surya Namaskar can have numerous benefits for your digestive system as well. This series of yoga poses involves forward bends that help increase blood flow to your digestive tract, leading to better digestion. Additionally, Surya Namaskar aids in releasing any trapped gases in your system, providing relief from bloating and discomfort. By regulating bowel movements, this practice can also help prevent constipation and keep your digestive system healthy and functioning optimally.

3. GIVES THE SKIN BACK ITS RADIANCE

Performing Surya Namaskar involves a series of twelve yoga postures that work in tandem to enhance blood circulation throughout the body, thereby rejuvenating the skin and restoring its natural radiance.

4. HELPS IN SHEDDING EXTRA WEIGHT

Performing Surya Namaskar at a quicker pace can be a highly effective way to shed those extra pounds. Although it may require a little more effort and dedication, the results are truly remarkable. This yoga sequence involves various poses that stretch and strengthen the abdominal muscles, making it an ideal exercise for targeting and reducing belly fat. Additionally, consistent practice of Surya Namaskar can help to maintain a healthy weight.

5. GREAT FOR WOMEN'S BODY

Surya Namaskar, an ancient sequence of yoga postures, has been found to have numerous benefits for women's health. Regular practice of this sequence can help strengthen the abdominal muscles, which in turn can help ease the process of childbirth. 

Additionally, Surya Namaskar has been known to help regulate the menstrual cycle and balance hormones, leading to a more balanced and healthy body. These benefits make it a popular choice among women looking to improve their overall well-being.

6. REDUCES MUSCLE PAIN

Muscle stiffness is a common problem that often leads to pain and discomfort. Fortunately, practicing the poses of Surya Namaskar can help alleviate these issues. By stretching and lengthening the muscles, this yoga routine can increase your flexibility and promote muscle relaxation, which in turn helps to reduce tension and alleviate pain. With regular practice, you can enjoy improved physical comfort and a greater sense of overall well-being.

7. REDUCES STRESS AND ANXIETY

Surya Namaskar involves a series of twelve poses performed in a sequence. This practice has been known to help individuals maintain an efficient inhalation and exhalation process, which in turn, has multiple benefits on the body and mind. 

Apart from reducing stress and anxiety, Surya Namaskar is also believed to help improve blood circulation, boost metabolism, and strengthen the muscles and joints. With regular practice, this yoga sequence can help individuals achieve physical and mental balance, leading to a healthier and more fulfilling life.

USEFUL TIPS!

• Surya Namaskar or Sun salutation is one of the best workouts and has tremendous benefits, but its benefits can only be enjoyed when one is regular and disciplined in its practice.

• Try to do Surya Namaskar in the morning at sunrise. In this way, you will not only get its benefits but also vitamin D. 

Stay Healthy, Stay Fit!

Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information.