Surya Namaskar : How to do Surya Namaskar and 12 Poses of Surya Namaskar

Surya Namaskar or Sun Salutation is a chain of 12 effective yoga poses. Besides being a high-quality cardiovascular workout, Surya Namaskar is also known to have an immensely positive effect on the body and mind.

Without the sun, there could be no existence on earth. Surya Namaskar or ‘Sun Salutation’ is a totally historical technique of paying admire or expressing gratitude to the sun that is the source of all types of existence at the planet. Symbolically, the sun turns into our supply of power as well.

About the records of this approach, it has been said by way of the historical rishis of India that the extraordinary parts of the body are governed by using special devas (divine impulses or divine light).

Surya Namaskar is nice performed early morning on an empty stomach. Each spherical of Sun Salutation consists of two sets, and each set consists of 12 yoga poses. You might find several versions on how to exercise Sun Salutation. However, it’s far advisable to stick to one unique version and practice it often for first-rate results.

In many cultures, light has long been a symbol of attention and self-illumination. “The world starts with the coming of mild,” wrote Jungian analyst Erich Neumann in The Origins and History of Consciousness. “Opposition between mild and darkness has knowledgeable the spiritual global of all peoples and molded it into shape.”

Besides desirable health, Surya Namaskar also provides an opportunity to specific gratitude to the sun for maintaining life on this planet.

Here 12 poses of Surya Namaskar and How to do ?

Surya Namaskar

1. Step 1 of Surya Namaskar – Pranamasana

This asana is also called the Prayer Pose and is a gesture of deep respect and greeting. Pranamasana is just like “Namaste” which is a way of greeting people and is often used in India.

How to perform the Prayer Pose?

  • Stand at the end of your mat and keep your feet together and distribute your body weight equally on both feet.
  • Expand your chest and just relax your shoulders.
  • Now breathe in and lift both your arms up from the sides and exhale as well as bring your palms together in a prayer position in front of your chest.
  • The main benefit of this step of surya namaskar is that it focuses on building a meditative yoga pose and helps you to relieve mental stress and anxiety.

Surya Namaskar

2. Step 2 of Surya Namaskar – Hasta Uttanasana

This asana is also called the Raised arms pose. This asana is best for the people suffering from asthma. It also relieves backache, fatigue, mild anxiety and improves digestion.

How to perform Hasta Uttanasana?

  • Stand straight, raise your arms and look up.
  • Stretch your back and straighten your spine.
  • Make sure your feet remain on the ground and you have a proper balance.
  • If you feel dizzy during the pose, then don’t look up and don’t overstretch your arms if you experience pain.

Surya Namaskar

3. Step 3 of Surya Namaskar – Padahastasana

The third step of Surya Namaskar is Padahastasana, which helps with insomnia and osteoporosis. If you would like to get rid of your anxiety, stress and headaches then you should not ignore this step

How to perform Padahastasana?

  • Bend forward and touch your toes with your fingers.
  • If you can’t, touch your toes without bending your knees, bend your knees to touch down your toes, but keep your spine straight.
  • Press onto your heels softly so that your body weight is distributed evenly
  • Padhastasana also helps in strengthening thighs and knees, stretching hips, hamstrings along with the calves.

Surya Namaskar

4. Step 4 of Surya Namaskar – Ashwa Sanchalanasana

This pose is also known as the Equestrian pose and is great for improving lung capacity and strengthning your spine.

How to perform the Ashwa Sanchalanasana?

  • Breath in and push your right leg as far back as possible
  • Touch the floor with your left knee and bend the left knee at ninty degrees angle.
  • Balance your body on toes while distributing your weight evenly and slowly raise your head to look up.
  • Ashwa Sanchalanasana is best for improving the digestive system including tones kidney and liver.

Surya Namaskar

5. Step 5 of Surya Namaskar – Chaturanga Dandasana

Dandasana is best to tone up the abdomen and helps to build strength and endurance of arms, shoulders, and wrists. This pose is the best to fight diabetes and balance your blood sugar without any medication or compromising much with your diet.

How to perform the Chaturanga Dandasana?

  • Step your left leg back and form the plank pose.
  • Focus on your shoulders, elbows and wrists as they must remain perpendicular to the floor.
  • Straighten your back and bring your whole body in a straight line to get ultimate benefits from chaturanga dandasana.

Surya Namaskar

6. Step 6 of Surya Namaskar – Ashtanga Namaskara

This is the sixth step where this Sun salutation after chaturanga dandasana. It helps in strengthening the arms along with the shoulders and legs. This pose also helps in releasing the tension around the neck and shoulders and improving the spine’s flexibility.

How to perform the Ashtanga Namaskar?

  • Form the plank pose and drop your knees to the floor.
  • Lower your chin down to the floor, landing your shoulders right over your hand.
  • Keep your your elbows hugging into your sides.

Surya Namaskar

7. Step 7 of Surya Namaskar – Bhujangasana

In sanskrit language the word “Bhujanga” means snake and “asana” means pose and hence this pose is also known as cobra pose. This pose is considered as the best pose to achieve a flat belly as it stretches the abdomen muscles.

How to perform the Cobra Pose?

  • Lie down on your belly and touch your chin on to the floor.
  • Keep your hands close to the body with your palms touching the floor and straighten your legs.
  • Slowly straighten your arms to lift your chest up from the floor follwing your upper back.

Surya Namaskar

8. Step 8 of Surya Namaskar – Adho Mukha Svanasana

This step of Surya Namaskar best for improving blood circulation, calming down the nerves and relieving stress. If a woman suffering from menopause, back pain, and headaches, they must perform this step to get relief.

How to perform the Adho Mukha Svanasana?

  • Push down on your heels and lift your hips and tailbone up towards the ceiling.
  • Touch the ground with your palms to form an inverted V.

9. Step 9 of Surya Namaskar – Ashwa Sanchalanasana

To perform this, breath in and bring your right foot forward in between the two hands and bring your left knee down to the ground. Press your hips down and lookup. Refer to step 4 of Surya Namaskar for more details.

How to perform the Ashwa Sanchalanasana?

  • Breath in and push your right leg as far back as possible
  • Touch the floor with your left knee and bend the left knee at ninty degrees angle.
  • Balance your body on toes while distributing your weight evenly and slowly raise your head to look up.
  • Ashwa Sanchalanasana is best for improving the digestive system including tones kidney and liver.

10. Step 10 of Surya Namaskar – Padahastasana

This asana is also known as Uttanasana, where you need to exhale slowly and bend down while placing your toes aligned to each other. Touch your toes with your fingers. You may bend the knees, only if you find difficulty and gently straighten the knees and if you can, try and touch your nose to the knees and keep breathing. Refer to step 3 of Surya Namaskar.

How to perform Padahastasana?

  • Bend forward and touch your toes with your fingers.
  • If you can’t, touch your toes without bending your knees, bend your knees to touch down your toes, but keep your spine straight.
  • Press onto your heels softly so that your body weight is distributed evenly
  • Padhastasana also helps in strengthening thighs and knees, stretching hips, hamstrings along with the calves.

11. Step 11 of Surya Namaskar – Uttana hastasana

Raise your hands above and stretch back your spine. Keep your palms on the ground and you can bend your knees if you feel some discomfort. Gaze towards the ceiling while bending backward. Also, make sure that your biceps are beside your ears. The idea is to stretch up more rather than stretching backwards. Refer to step 2 of Surya Namaskar.

How to perform Hasta Uttanasana?

  • Stand straight, raise your arms and look up.
  • Stretch your back and straighten your spine.
  • Make sure your feet remain on the ground and you have a proper balance.
  • If you feel dizzy during the pose, then don’t look up and don’t overstretch your arms if you experience pain.

12. Step 12 of Surya Namaskar – Pranamasana

Stand at the end of your mat and keep your feet together and distribute your weight on both feet equally. Expand your chest and just relax your shoulders. Now breathe in and lift both your arms up from the sides and exhale as well as bring your palms together in a prayer position in front of your chest. Refer to step 1 of Surya Namaskar.

How to perform the Pranamasana?

  • Stand at the end of your mat and keep your feet together and distribute your body weight equally on both feet.
  • Expand your chest and just relax your shoulders.
  • Now breathe in and lift both your arms up from the sides and exhale as well as bring your palms together in a prayer position in front of your chest.
  • The main benefit of this step of surya namaskar is that it focuses on building a meditative yoga pose and helps you to relieve mental stress and anxiety.

At last, lie down and relax your entire body in a Yoga Nidra. Sun Salutation is the best and must be followed by every yogis to gain all the benefits like improving blood circulation, reducing weight, promoting a regular menstrual cycle, better health and peace of mind.

Benefits of Surya Namaskar

Though Surya Namaskar can be done at any time of the day, the most appropriate and beneficial time is at sunrise since that is when the sun rays revitalize your body and freshen up your mind. Practicing it in the afternoon energizes your body instantly while performing it at dusk helps you unwind.

  • Helps lose weight
  • Glowing skin
  • Better digestive system
  • Ensures regular menstrual cycle
  • Brings down blood sugar level
  • Improves anxiety
  • Helps your body detox
  • Grow your Immunity power
  • Help you in growth of Mental concentration
  • Help you in Body growth

 

1. Helps lose weight- 

Doing the Surya Namaskar at a quicker pace than expected is a decent cardio practice that can help in getting in shape. Its stances help in extending your stomach muscles making you shed pounds around the midsection. It likewise helps in improving your digestion.

2. Glowing skin – 

Surya Namaskar supports your blood course, giving your skin and your face its brilliant sparkle back. It additionally helps in forestalling wrinkles and early maturing. Play out this asana ordinarily to show signs of improvement results.

3. Better digestive system – 

Surya Namaskar helps in the smooth running of your stomach related framework. It expands the blood stream to your stomach related tract, guaranteeing the better working of your digestive organs. The forward posture particularly helps in expanding the stomach space within by extending, in this way helping discharge the caught gas from your framework.

4. Ensures regular menstrual cycle – 

Surya Namaskar likewise helps in better guideline of the menstrual cycle. Normally rehearsing the developments of the asana additionally help in facilitating the procedure of labor. Play out the asana ordinarily for getting more grounded muscular strength and for a less-excruciating encounter of the menstrual cycle.

5. Brings down blood sugar level – 

Standard act of the Surya Namaskar helps hold your glucose within proper limits. It additionally helps in keeping various heart ailments under control.

6. Improves anxiety – 

On the off chance that you play out the Surya Namaskar routinely, you will see a distinction in your physical self as well as in your psychological one. It improves memory and the working of the sensory system. It likewise encourages you quiet down and dispose of tension. It standardizes the movement of the endocrine organs and is particularly valuable to individuals with thyroid issues.

7. Helps your body detox  –

Surya Namaskar causes you keep up an effective inward breath and exhalation process, with the lungs getting appropriately ventilated and the blood getting new oxygen to remain adequately oxygenated. This aides in detoxifying the body by disposing of carbon dioxide and other poisonous gases.

8. Grow your Immunity power – 

Surya Namaskar helps you in boost your immunity power because when you will do Surya Namaskar ,there are Best Yoga poses which will help you in body and make stronger of your immunity strength and boost your immunity power.

9. Help you in growth of Mental concentration – 

Surya Namaskar is best way when will collect real concentration in your mind and you can make it stronger by doing Surya Namskar regularly .If you are student or any work professional , it will help you a lot and you will get a good concentration boost in your mind.

10. Help you in Body growth – 

Surya Namaskar has 8 main and 12 repeated poses which we  have already given to you at starting of the blog, you can check and how it will work in body growth. If you will follow the 12  poses regularly and mention it in your daily life, surely you will get results in your body growth.

You need to do all the Yoga poses or Aasana in very calm position, just be relax and try to do it in a place where you can find some silence so it will be easy to do. Our mission is only help you guys to be fit and live long.

 

Leave a Reply

Your email address will not be published. Required fields are marked *