Surya Namaskar, also known as the Sun Salutation, is a series of 12 powerful yoga postures. Surya Namaskar, in addition to being an excellent cardiovascular workout, is known for having a tremendous positive impact on the mind and body.
It is best to practice Surya Namaskar’s steps early in the morning with an empty stomach. Each round of Sun Salutation is made up of two sets and each set includes 12 yoga poses. There may be many ways to practice Sun Salutation. It is best to stick with one version of Sun Salutation and to practice it consistently for the best results.
Surya Namaskar is not only good for your health but also gives you the opportunity to express gratitude towards the sun for supporting life on this planet.
Surya Namaskar’s Steps to Follow
Step 1. Pranamasana (Prayer pose)
Place your feet on the mat and stand at the edge. Balance your weight evenly on each foot. Relax your shoulders and expand your chest. When you inhale, raise your arms off the sides and exhale. Next, place your palms in front of your chest in a prayer pose.
Step 2.Hastauttanasana (Raised arms pose)
Breathing in, raise your arms and bring the biceps up to your ears. The goal is to extend the entire body from the heels up to the tips and fingers in this pose.
Tip: To deepen this stretch of yoga,
The pelvis may move a bit forward. Instead of trying to bend backwards, ensure you are reaching up with your fingers.
Step 3. Hastapadasana (Standing forward bend)
Breathing in, extend your spine forward and bend forward towards the waist. When you inhale fully, lower your hands to the ground beside your feet.
Tip: To deepen this stretch of yoga,
To bring your palms to the floor, bend your knees. Make a gentle effort towards straightening your knees.
Step 4. Ashwa Sanchalanasana (Equestrian pose)
Breathing in, move your right leg as far as you can. Look up and bring your right knee to the ground.
Tip: How do you deepen your yoga stretch?
Make sure your left foot is between the palms.
Step 5. Dandasana (Stick pose)
Breathe in and lift your left leg up. Then, bring your entire body straightening in the air.
Tip: To deepen this stretch of yoga,
Your arms should be parallel to the floor.
Step 6. Ashtanga Namaskara (Salute with eight parts or points)
Inhale and gently bring your knees to the floor. Slide your hips forward and rest your chest on the ground. Your posterior should be slightly raised. Two hands, two feet and two knees should touch the ground.
Step 7. Bhujangasana (Cobra pose)
Slide forward, and lift your chest into the Cobra pose. This pose may require you to keep your elbows bent and the shoulders away. The ceiling is in front of you.
Tip: To deepen this stretch of yoga,
Inhale and push your chest forward. Exhale and push your navel down. Keep your toes together. Make sure you are stretching as much as possible and not pushing your body.
Step 8. Adho Mukha Svanasana (Downward facing dog pose)
Breathe in and lift your hips and tailbone upward to make the body inverted into a ‘V’ shape.
Tip: To deepen this stretch of yoga,
Try to keep your heels flat on the ground. If you can, lift your tailbone upwards, and go deeper into the stretch.
Step 9. Ashwa Sanchalanasana (Equestrian pose)
Breathing in, place your right foot between your two hands. The left knee should be on the ground. Look up and press your hips down.
Tip: To deepen this stretch of yoga,
The right foot should be placed between your hands. Keep the right calf parallel to the ground. To deepen the stretch, gently push your hips towards the floor by placing the right foot between the two hands.
Step 10. Hastapadasana (Standing forward bend)
Breathe out and bring your left foot forward. Keep your palms on the ground. If necessary, you can bend your knees.
Tip: To deepen this stretch of yoga,
Gently straighten your knees. If you are able, touch your nose to your knees. Continue to breathe.
Step 11. Hastauttanasana (Raised arms pose)
Breathe in and roll your spine up. Lift your hands and move the hips outward .
Tip: To deepen this stretch of yoga,
Make sure your biceps extend to the sides of your ears. It is important to move forward more than backward.
Step 12. Tadasana (Mountain Pose)
Inhale and straighten your body. Next, bring the arms down. You can relax in this position for a while and feel the sensations throughout your body.
This completes Surya Namaskar. Continue the rounds by repeating these steps. Start by putting your left foot back in step 4 and moving your right foot forward in the step 10. You’re done with Surya Namaskar.