Surya Namaskar {Sun Salutation} Benefits and Steps

Surya Namaskar or Sun Salutation is not about sun Worship. Surya Namaskar means integrating the sun within you. All of us are solar powered, there is no life on this planet which is not solar powered. If we manage the solar energy within us in a certain way then we can live a quality life.

There are 12 exercises in one circle of Surya Namaskar and every cycle takes about 1-2 minutes according to the person’s stamina. This yoga practice is very beneficial for the structure of the body because its effect falls on every part of the body.

Some people do not like going to the gym because they want to join the yoga or they like the natural body. So there is nothing better than Surya Namaskar to make your body like a Jim.

12 Poses of Surya Namaskar

  1. Pranamasana/Prayer Pose
  2. Utthana Hasthasana/Upward Salute
  3. Padahastanasana or Utthanasana/ Hand to feet pose
  4. Ashva Sanchalan Asana/Equestrian Pose
  5. Mountain Pose
  6. Ashtanga Namaskara
  7. Bhujangasana/Cobra Pose
  8. Adhomukha Savasana/Mountain Pose
  9. Ashva Sanchalan Asana/Equestrian Pose
  10. Padahastanasana or Utthanasana/ Hand to feet pose
  11. Utthana Hasthasana/Upward Salute
  12. Pranamasana/Prayer Pose

How to do Surya Namaskar Step by Step

Step 1 – Pranamasana/Prayer Pose

  • First, stand in the Namaskar Pose and join your both legs together by keeping your face towards the sun. Take 2-3 deep breaths to control your breathing.

Surya Namaskar 1st step
Step 2 – Utthana Hasthasana/Upward Salute

  • Inhale deeply and raise your arm above your head and tilt your body slightly in the backward direction.
  • Keep your eyes on your hand.

Surya Namaskar 2nd step

Step 3 – Padahastanasana or Utthanasana/ Hand to feet pose

  • Exhale slowly and bend forward by placing your arms on both sides of your feet and touch your kneen by your forehead.
  • If there is a pain in your back or waist then do not bend too much.

Surya Namaskar 3rd step
Step 4 – Ashva Sanchalan Asana/Equestrian Pose

  • Inhale and take your left foot backward as a big backward step and tilt your head in the upward direction.
  • Keep your hands and right leg in the previous position.

Surya Namaskar 4th step

Step 5 – Mountain Pose

  • Now move your right foot in the backward direction slowly where your left foot is.
  • Keep your arms straight.
  • Raise your hips up and bring your head down close to the floor toward your feet and then inhale deeply. With this pose, your body formed an inverted V.
  • See your navel in this pose.
  • Do not bend your knees in this pose.

Surya Namaskar 5th step
Step 6 – Asgthanaga Namaskara

  • Exhale and bring the body towards the floor and touch the floor from your chin, chest, and knees.
  • Remember that you only have to touch the floor with your chin, chest, and knees, do not lay down on the floor.

Surya Namaskar 6 th step
Step 7 – Bhujangasana/Cobra Pose

  • Inhale and lift your head upward by keeping your face towards the sky.
  • Keep your arms straight.

Surya Namaskar 7th step
Step 8 – Adhomukha Savasana/Mountain Pose

  • Exhale and slowly raise your hips to come back in an inverted V shape as we do in step 5.

Surya Namaskar 5th step
Step 9 – Ashva Sanchalan Asana/Equestrian Pose

  • Inhale and move your left leg forward and place it between your both hands.
  • Now tilt your head up and look at the sky.

Surya Namaskar 9th step

Step 10 – Padahastanasana or Utthanasana/ Hand to feet pose

  • Exhale slowly and bring your right leg forward near to the left leg.
  • Keep your hand and legs parallel to each other and touch your knees from your forehead (as we do in step 3).

Surya Namaskar 3rd step
Step 11 – Utthana Hasthasana/Upward Salute

  • Inhale and raise your arms above your head and tilt your back (step 2).

Surya Namaskar 2nd step
Step 12 – Pranamasana/Prayer Pose
Exhale and slowly bring down your hand near to your chest in prayer pose (step 1).

Benefits of Surya Namaskar

  • There is good stretching of the waist and spine by Surya Namaskar, hence it heals all types of back pain.
  • Surya Kriya improves the digestive system.
  • Diseases such as hemorrhoids (piles) can also be treated by Surya Namaskar.
  • Surya Namaskar boosts our memory power.
  • It keeps high blood pressure and sugar in control.
  • Regular exercise of this leads to better circulation of blood throughout the body, thus reducing the risk of heart attack.
  • It gives strength to our body.
  • It strengthens our immune system.
  • By practicing Surya Namaskar obesity does not increase.
  • This strengthens our bones.
  • It improves our skin tone.

Initial mistakes during Sun Salutation

  • Beginners generally forget to focus on breathing while moving forward and backward. In this exercise, breathing while bending and stretching has a great significance.
  • If you are a beginner then do not do this exercise at speed, by doing so your attention is shifted from the breath, and your practice remains incomplete.
  • In the beginning, you can get confused with Cobra Pose and Mountain Pose, so keep this in mind.

How many times to do Sun Salutation?

  • The practice of this yoga must be done 10-20 times.
  • If you can do more then you can do it for 50-100 times.
  • If the sun salutation is practiced 25-50 times every day, then there will not be more signs of old age in the body for 100 years.
Close Menu