Surya Namaskar, also known as Sun Salutation, is a popular yoga sequence that
consists of a series of 12 postures or asanas. It is performed in a flowing
manner, combining breath and movement, and is traditionally done facing the
rising or setting sun as a form of worship and gratitude to the sun.
Here are the steps to perform Surya Namaskar:
Step 1: Pranamasana (Prayer Pose)
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Stand at the front of your yoga mat with your feet together and palms
together in front of your chest in a prayer position.
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Take a few deep breaths here, centering yourself and setting an intention
for your practice.
Step 2: Hasta Uttanasana (Raised Arms Pose)
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Inhale deeply as you raise your arms up overhead and arch your back
slightly.
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Keep your biceps close to your ears and look up towards your hands.
Step 3: Uttanasana (Standing Forward Bend)
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Exhale as you hinge at the hips, bending forward and bringing your hands
down to touch the floor or your shins.
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If needed, you can bend your knees slightly to ease into the stretch.
Step 4: Ashwa Sanchalanasana (Equestrian Pose)
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Inhale as you step your right leg back into a lunge position.
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Keep your left knee directly above your left ankle, and look up with your
chest open.
>Step 5: Adho Mukha Svanasana (Downward Facing Dog)
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Exhale as you step your left leg back to meet the right, coming into a high
plank position.
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Lift your hips up and back, forming an inverted "V" shape with your body.
Step 6: Ashtanga Namaskara (Eight-Limbed Pose)
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Gently lower your knees to the floor while keeping your hips up, and exhale
as you lower your chest and chin to the mat.
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Your hands, chest, and chin should be touching the floor while your hips are
slightly elevated.
Step 7: Bhujangasana (Cobra Pose)
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Inhale as you slide forward and lower your hips to the mat.
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Press your palms into the floor and lift your chest up, keeping your elbows
close to your body.
Step 8: Adho Mukha Svanasana (Downward Facing Dog)
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Exhale as you tuck your toes and lift your hips up and back into Downward
Facing Dog again.
Step 9: Ashwa Sanchalanasana (Equestrian Pose) - other side
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Inhale as you step your right foot forward between your hands, coming into a
lunge position on the other side.
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Look up with your chest open, keeping your left leg extended back.
Step 10: Uttanasana (Standing Forward Bend)
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Exhale and step your left foot forward to meet the right, returning to the
forward bend position.
Step 11: Hasta Uttanasana (Raised Arms Pose)
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Inhale deeply as you come up to stand, sweeping your arms overhead and
arching your back slightly.
Step 12: Pranamasana (Prayer Pose)
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Exhale as you bring your palms together in front of your chest, returning to
the prayer position.
To complete one full round of Surya Namaskar, you would repeat the same steps,
starting with the opposite leg in step 4 (Ashwa Sanchalanasana) to balance
both sides of the body.
It is essential to focus on your breath throughout the sequence and move with
awareness. Surya Namaskar can be practiced for a specific number of rounds
(e.g., 3, 6, or 12 rounds) depending on your comfort level and energy. It is
an excellent way to warm up the body and prepare for a yoga practice or the
day ahead.
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12 Benefits of Surya Namaskar
Surya Namaskar, or Sun Salutation, offers a multitude of physical, mental, and
spiritual benefits. This dynamic sequence is not only an excellent way to
start the day but also a comprehensive practice that contributes to overall
well-being. Here are some of the key benefits of practicing Surya Namaskar:
1. Physical Strength and Flexibility
Surya Namaskar engages various muscle groups, promoting strength and
flexibility in the body. The combination of forward bends, backbends, and
stretches helps to tone the muscles, improve joint mobility, and increase
overall physical agility.
2. Improved Circulation
The dynamic nature of Surya Namaskar encourages blood flow throughout the
body. This increased circulation supplies fresh oxygen and nutrients to the
cells, improving the overall health of organs and tissues.
3. Enhanced Digestion
The asanas in Surya Namaskar stimulate the abdominal region, aiding digestion
and promoting regular bowel movements. This can be particularly beneficial for
those with digestive issues.
4. Stress Reduction
The synchronized movements and focus on the breath in Surya Namaskar promote
relaxation and
stress reduction. It calms the mind and soothes the nervous system, helping to alleviate
anxiety
and mental tension.
5. Cardiovascular Health
The series involves dynamic postures and rhythmic breathing, making it an
effective cardiovascular workout. Regular practice can help improve heart
health, regulate blood pressure, and boost overall cardiovascular endurance.
6. Weight Management
Surya Namaskar is a comprehensive practice that burns calories and tones
muscles, making it an effective component of weight management and fitness
programs.
7. Improved Posture
As Surya Namaskar incorporates a variety of postures that enhance body
awareness, it can contribute to improved posture and alignment over time.
8. Mental Clarity and Focus
The meditative aspect of Surya Namaskar enhances mental clarity,
concentration, and focus. Practicing it regularly can promote a calm and
centered state of mind.
9. Better Breath Control
The synchronized breathwork during the sequence helps in developing better
breath control, which is beneficial not only in yoga but also in daily life
situations.
10. Spiritual Connection
Surya Namaskar is often practiced facing the sun, symbolizing reverence for
the divine light. This spiritual aspect fosters a sense of gratitude,
connection, and mindfulness during the practice.
11. Detoxification
The dynamic movements and deep breathing facilitate the elimination of toxins
from the body, aiding in detoxification and promoting overall health.
12. Balance and Coordination
The fluid and balanced movements of Surya Namaskar improve coordination and
balance, enhancing proprioception and body awareness.
It is essential to approach Surya Namaskar with proper alignment and awareness
to maximize its benefits and prevent injury. Practicing under the guidance of
a qualified yoga instructor is recommended, especially for beginners or those
with specific health concerns. With consistent practice, Surya Namaskar can
become a transformative and empowering part of one s holistic health journey.
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