Surya Namaskara is one of the best sequences of the basic 12 powerful yoga poses. You must do yoga practice on an empty stomach. Early morning is the best time to practice yoga. Surya Namaskara or Sun salutation gives a positive impact on the body and the mind.
Step 1 – Namaskara mudra (Standing Posture):
Stand in tadasana at the edge of your mat. Adopt the prayer posture in front of the chest. Take a deep breath, expand your chest and relax (Standing posture).
Step 2 – Hasta Uttanasana (Raised Arms Pose):
As you breathe in, lift both arms up and bend backward, keep the biceps closer to ears. Push the hips as forward as possible. Pull the knee caps up and keep the legs firmly on the ground.
Step 3 – Hasta Padasana (Standing Forward Bend Pose):
Breathing out, keeping the spine straight, bend forward from the waist and bring your hands down to the floor, besides to the feet as shown in the figure. It is also called as Uttanasana or Hand to foot Pose.
Step 4 – Ashwa Sanchalanasana (Equestrian Pose):
Breathing in, stretch the right leg backward, as far as possible. Bend the right knee slightly to the floor and look forward. The left knee comes under the left arm. Both the arms and left foot should be in the same line. Push the chest out and look upwards. Extend the spine.
Step 5 – Dandasana (Stick Pose):
Breathe out, take the left leg back and bring the whole body in a straight line and keep the arms perpendicular to the floor.
Step 6 – Ashtanga Namaskara (Salute With Eight Parts):
Breathe out, bring the body in the front, without moving hands and toes. Take the hips slightly up and place the chest on the ground in between the hands. This position is known as Astanga Namaskara. In this pose, eight parts of the body such as both the hands, chin, chest and knees will touch the ground.
Step 7 – Bhujangasana (Cobra Pose):
Breathe in, raise the head and the trunk and bring the trunk perpendicular to the ground without changing the position of the hands and feet. Knees off the floor (Urdhvamukha Svanasana).
Step 8 – Parvatasana (Mountain Pose):
Breathe out, raise the hips up, place heels on the ground, pull up the knees caps, extend the hamstrings and spinal muscles and push the head inside (Adho Mukha Svanasana).
Step 9 – Ashwa Sanchalanasana (Equestrian Pose):
Breathe in, bring the right leg forward in between the hands. Both the palms and the right foot should be in the same line. The right knee comes under right arm. Look up. Push the chest out and look upwards. Extend the spine.
Step 10 – Hasta Padasana (Standing Forward Bend Pose):
Breathing out, bring the left leg forward and place the foot on the ground beside the right foot and straighten the knees. Keeping the spine straight, bend forward from the waist. And bring your hands down to the floor, besides to the feet as shown in the above figure.
Step 11 – Hasta Uttanasana (Raised Arms Pose):
As you breathe in, Lift both arms up and bend backward, keep the biceps closer to the ears. Push the hips as forward as possible. Pull the knee caps up and keep the legs firmly on the ground.
Step 12 – Namaskara mudra (Standing Posture):
Breath out, and come back to Namaskara Mudra.
Points to remember before doing Surya Namaskara:
- You must have to perform the breathing technique properly.
- Do not skip any step. Skipping any of the steps breaks the balance of movement and breathing.
- You must do a light warm-up exercises before doing Surya Namaskara.
- Complete the whole cycle properly. Don’t perform an incomplete cycle.
- You must align correctly. Incorrect alignments can hurt your joints and may cause muscle strains and back pains.
- You must perform all the 12 rounds completely do not stop in between.
Surya Namaskara Benefits:
- Surya Namaskara helps to lose weight and also helps to enhance metabolism.
- It helps to improve your blood circulation, which gives you glowing skin and better functioning of the digestive system.
- Regular practice of Surya Namaskara helps to bring down the blood sugar level.
- It improves anxiety and memory also beneficial to the peoples who are suffering from thyroid problems.
- Surya Namaskara helps to calm your mind and battles insomnia, which gives you better sleep at night.
- Surya Namaskara enhances fitness and flexibility also strengthens ankles, legs and feet.
- It also prevents hair loss and enables healthy hair growth.
Surya Namaskara Limitations:
- You must practice under the guidance of yoga teacher if you are suffering from any health issue.
- Peoples with high blood pressure should avoid this practice.
- Pregnant women should avoid the practice of Surya Namaskara. Women should avoid practice while they are in periods.
- Peoples with wrist injury will face some difficulties while doing some poses due to pressure on the wrist.
- Someone with the heart problem must consult a physician before practicing Surya Namaskara.