Pin It
Skip to content

Surya Namaskar – Steps & Benefits

Surya Namaskar is a classic yoga sequence that includes 12 steps of exercises. It can provide
various health benefits such as weight loss, blood circulation and breathing capacity. It is an excellent way to warming up before an yoga session and can also be used as short exercise in between.

What is Surya Namaskar?

Surya is a Sanskrit word which refers to Sun. Namaskar is a Hindi word that means to bow or salutation, salute, greeting or praise.

Sun Salutation - 12 steps

Points to remember

1) Coordinate the individual asnas with breathing

2) Move smoothly from one asna to the other.

3) Inhalation and exhalation should be of equal length.

4) Practice Sun salutation slowly to begin with.

There are 12 basic steps of Surya Namaskar. These steps vary with different types of Surya Namaskars. The steps which are described below are performed with slow pace and relaxed mind.

Step 1: Tadasna or Mountain Pose

Surya Namaskar    1) Stand in an erect pose facing the sun and bring your feet together.

    2) Ensure your toes are flat on the ground.

    3) Breathing should be normal

   4) Look straight ahead.

Read  – Pran Mudra – A cure for all disease

Health benefits of pose – Promotes balance, stimulates the respiratory system, exercises shoulder, back and neck muscles

Step 2: Urdhva Hashtasna or Extended Mountain pose

Surya Namaskar2  1) Inhale and raise the arms upward.

  2) Slowly bend backwards stretching the arms above the head.

3) The face pointing upwards and towards the sky.

4) The back should be arched while bending backwards.

Read – Linga Mudra for Cough and Cold

 

Health benefits of pose – Promotes balance & flexibility, promote digestion, exercises arms and shoulder muscles, tones up the spine

Recommended Product to buy on Amazon :

Yoga for Stress Relief and Forgiveness

by Lisa Shea [-]
Rank/Rating: -/-
Price: -

Health In Your Hands: Instant Diagnosis & Cure of Serious Diseases

by Devendra Vora [Navneet Publications India Ltd/Mumbai/India]
Rank/Rating: 7214/-
Price: INR 179.00

Step 3: Hasta Padasana  or standing forward Bend

Surya Namaskar31) Exhale and bend down till the head touches the knees, keeping knees straight.

2) The hands should touch the floor on either side of the feet with the palms flush against the ground.

3) Hands should be in line with the feet.

Read – Shankh Mudra for throat infections

Health benefits of pose – Promotes blood circulation, tones abdominal tracts, excercise back and leg muscles, stimulates spinal nerves, stimulates lymphatic system

Step 4: Ashwa-Sanchalanasana

Surya Namaskar41) Inhale and move the left leg backward and balance the leg on the toes with the heel raised upwards. 2)Keep the hands and feet firmly on the ground, with the right foot between the hands.

3) The right leg is bent at the knee and the head is lifted upwards to face the sky, while the hands remain stretched with the palms flush against the floor.

Read – Jnana and Chin Mudra – the gesture of wisdom

Health benefits of pose- strengthens hand and wrist muscles, Exercises spine

Step 5: Dandasana or Stick Pose

Surya Namaskar51) While exhaling bring the right leg together with the left leg. Keep arms straight and flush against the floor.

2)The hip is raised with the head bent downwards to face the navel.

Read – Joint Mudra for relieving joint pain

Health benefits of pose – strengthens the heart, wrist  and arm muscles, Stimulates blood circulation, relieves neck and shoulder tension.

 Step 6: Ashtanga Namaskar or Salute with eight parts of the body

Surya Namaskar61) Inhale and lower the body to the floor.

2) The toes, knees, chest, and forehead touch the ground.

Read – Health Benefits of turmeric

 

Health benefits of pose – Strengthens leg and arm muscles, increases flexibility in neck and shoulders, exercises arms, shoulder, neck and back muscles, Relieve tension in neck and shoulder.

Step 7: Bhujangasana or Cobra Pose

Surya Namaskar71) Exhale and stretch the arms.

2) Lift the chest and bend backward as much as possible.

3) Head is bent backwards to face the sky.

Read – apan vayu mudra for heart

Health benefits of pose – Promotes flexibility in the back, stimulates nerves in spine. Stimulates circulation to abdominal organs, tones digestive tract, and stretches upper and lower body.

Step 8: Parvatasana or Mountain pose

Surya Namaskar8While exhaling bring the right foot together with the left leg. This step is similar to step 5. Raise your hips and bring your head to the floor with eyes on the navel and heel on the floor. This position will exactly look like an inverted ‘V’.

Read – Apan mudra for digestion

Health benefits of pose – Stimulates blood circulation, strengthens the heart, wrist and arm muscles, relieves neck and shoulder tension

Step 9: Ashwa-sanchalan-asana

Surya Namaskar4Inhale and move the rigt leg back. keep the hands and feet first on the ground. This step is similar to step 4.

Read – What is Pranic healing?

 

Health benefits of pose – Exercises spine, strengthens hand and wrist muscles.

Step 10: Pada hastasana or downward facing pose

Surya Namaskar3Exhale and perform as in step 3.

Read – Color therapy.

 

 

Health benefits of pose – Promotes blood circulation, tones abdominal tracts, excercise back and leg muscles, stimulates spinal nerves & lymphatic system.

Step 11: Hasta Uttanasana

Surya Namaskar2     Inhale and perform as in step 2.

Read – how color therapy balances chakras.

 

 

 

 

Health benefits of pose – Promotes balance, promotes digestion, exercises arms and shoulder muscles, tones the spine, promotes flexibility in back and hips.

Step 12: Tadasana

Surya Namaskar1) It is the final stage of Surya Namaskar and it is similar to the first stage.

2) Breathe normally and bring hands to the front of chest and fold them together to form Namaskar.

Read – How chakras define your personality?

 

Health benefits of pose – Promotes balance, stimulates the respiratory system, exercises shoulder, back and neck muscles

Benefits or Surya Namaskar:

Surya Namaskar, an age-old yogic practice and is a comprehensive exercise that contributes to mental, emotional, physical, and spiritual well-being. Surya Namaskar is normally performed early in the morning, at daybreak, or in the evening, when the sun is setting. It is beneficial when it is accompanied by a specific breathing pattern and chanting of mantras. You can read more about benefits of Surya Namaskar here.

Recommended Product to buy on Amazon :

Yoga for Stress Relief and Forgiveness

by Lisa Shea [-]
Rank/Rating: -/-
Price: -

Health In Your Hands: Instant Diagnosis & Cure of Serious Diseases

by Devendra Vora [Navneet Publications India Ltd/Mumbai/India]
Rank/Rating: 7214/-
Price: INR 179.00

 

Like What You've Read? Get Regular Updates
Sign-Up for free!!!!

Leave a Reply

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

Facebook Auto Publish Powered By : XYZScripts.com