Surya Namaskar – How to do Sun Salutation Step by Step : Today we are going to do Surya Namaskar which is one of my favorite warm-up exercises before you practice any kind of asana or you do any sort of workout I’m going to take you through how to do the correct 12 step Surya Namaskar in traditional yoga we do it.
Surya Namaskar (Sun Salutation) Video
12 Steps or Postures of Surya Namaskar (Sun Salutation)
Surya Namakar or Sun Salutation is one of the best yoga aasan to do in Morning, many peoples also says that Sun Salutation is the best Yoga aasan to do in morning as Worm up exercise. Today, we are going to have a look on 12 steps of Surya Namaskar and how to do Sun Salutation Easily.
Step 1. Pranamasana (Prayer pose)
Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet. Expand your chest and relax your shoulders. As you breathe in, lift both arms up from the sides, and as you exhale, bring your palms together in front of the chest in prayer position.
Step 2. Hastauttanasana (Raised arms pose)
Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers.
Step 3. Hastapadasana (Standing forward bend)
Breathing out, bend forward from the waist keeping the spine erect. As you exhale completely, bring the hands down to the floor beside the feet.
Step 4. Ashwa Sanchalanasana (Equestrian pose)
Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up.
Step 5. Dandasana (Stick pose)
As you breathe in, take the left leg back and bring the whole body in a straight line.
Step 6. Ashtanga Namaskara (Salute with eight parts or points)
Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit. The two hands, two feet, two knees, chest and chin (eight parts of the body) should touch the floor.
Step 7. Bhujangasana (Cobra pose)
Slide forward and raise the chest up into the Cobra pose. You may keep your elbows bent in this pose with the shoulders away from the ears. Look up at the ceiling.
Step 8. Adho Mukha Svanasana (Downward facing dog pose)
Breathing out, lift the hips and the tailbone up to bring the body into an inverted ‘V’ pose.
Step 9. Ashwa Sanchalanasana (Equestrian pose)
Breathing in, bring the right foot forward in between the two hands. The left knee goes down on the floor. Press the hips down and lookup.
Step 10. Hastapadasana (Standing forward bend)
Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary.
Step 11. Hastauttanasana (Raised arms pose)
Breathing in, roll the spine up. Raise the hands up and bend backward a little bit, pushing the hips slightly outward.
Step 12. Tadasana (Mountain Pose)
As you exhale, first straighten the body, then bring the arms down. Relax in this position and observe the sensations in your body.
This completes one set of Surya Namaskar. Complete the round by repeating the steps. Only this time, start with taking the left foot behind in step number 4 and bringing the right foot forward in step number 10. Once done, you would’ve completed one round of Surya Namaskar.
Benefits of Surya Namaskar
- Benefits of Surya Namaskar.
- Helps lose weight.
- Glowing skin.
- Better digestive system.
- Ensures regular menstrual cycle.
- Brings down blood sugar level.
- Improves anxiety.
- Helps your body detox.
Surya Namaskar Yoga Brief Summary
So that’s that you stand on the front of your mat keep your feet hip width apart keep your abdominals in as you exhale join your palms together breathe as you inhale raise your hands up stretch your hands to the back exhale bend forward lengthen your spine,
and slowly go all the way down drop your head relax your neck as you inhale take your right leg back with your right knee on the floor ensure that your left knee is on a 90 degree angle and your palms are flat on the floor
you’re looking straight with your head from this position hold your breath and take your left leg back and come into a plank position ensure that when you are in plank you’re not raising your hips too high you’re not pushing your hips down low
which puts too much pressure on your lower back your body is in one straight line exhale get your knees down feel like you’re doing a push-up get your chest down and your chin down your hips will be raised up a little bit
get a body down on the floor inhale slowly coming up look up with your head to Gujjar garson now when you’re in this position you don’t want to tense your shoulders keep your shoulders relaxed elbows bent as you exhale lift up into the
inverted V pose try and touch your heels to the floor try to lengthen your spine as you inhale get your right leg forward in case your right leg does not come all the way forward you can get your left knee on the floor and then walk your right leg forward or get it forward with your hand and get your left leg forward as you exhale while you here you want to bend down try and touch your toes
Oh place your palms on the floor and stretch inhale raise your hands up stretch to the back and exhale join your palms together so that was half a round of Surya Namaskar which we did on our right side we’ll continue doing it on the left as you exhale join your palms together in here raise your hands up and stretch to the back exhale lengthen your spine smoothing all the way down inhale
take your left leg back with your left knee on the floor and show that your right knee is on a 90 degree angle hold your breath take a right leg back coming into plank position keeping your body in one straight line exhale knees down chest down chin down now again from plank position if you find it very difficult to come down like this what most people do as a shortcut is they just lower down onto
the floor but you really want to try to work out on your hands you want to feel a getting stronger ealier core getting stronger so push your knees down feel like you’re doing a push-up keep going and touch your chest to the floor inhale coming up into bhujangasana
remember not to tense your shoulders like this relax your shoulders exhale lift up into the inverted V pose as you inhale get your left leg forward exhale get your right leg forward in here raise your hands up stretch remember not to drop your head down like this stretch to the back exhales on your farm Stinson read.
It is a good idea to do at least 12 rounds of Surya Namaskars daily (one set consists of two rounds). However, as a beginner to this yoga practice, you could start with two to four rounds and then gradually go up to as many as you can comfortably do (even up to 108 if you can!) Ideally, the practice is done in sets.
Surya Namaskar, also known as ‘The Ultimate Asana’, strengthens your back as well as your muscles and brings down blood sugar levels. It also improves metabolism and blood circulation (hence, a glowing skin) and ensures regular menstrual cycle for women.
Surya namaskar is considered to be one of the most important yoga asanas. It can aid weight loss. Surya namaskar or sun salutations are known to awaken the body’s intelligence to create energy directly from the sun. According to celebrity nutritionist Rujuta Diwekar, everyone must practice surya namaskar daily.
Conclusion: In this article, I have explained all about Surya Namaskar or Sun Salutation, how you can do it, what is the benefits of Surya namaskar, correct postures of Surya Namaskar, Step by Step Sun Salutation, etc.
If want to read more information about the Ultimate Yoga Surya Namaskar then you can visit their wikipedia page : Surya Namaskar Wikipedia