Surya Namaskar , or Sun Salutation holds a sacred and transformative place in the field of yoga. This ancient practice is a sequence of 12 powerful yoga poses, which is a great cardiovascular workout. Surya Namaskar is also known to have an immensely positive impact on the body , mind & soul .Besides health benefits , Surya Namaskar also provides an opportunity to express gratitude to the sun for sustaining life on the earth .
The Sequence of Surya Namaskar
Step 1. Pranamasana (Prayer Pose)
- Stand at the edge of your mat, feet together, and balance your weight equally on both feet.
- Expand your chest and relax your shoulders.
- As you breathe in, lift both arms up from the sides, and as you exhale, bring your palms together in front of the chest in prayer position.
Step 2. Hastauttanasana (Raised arms pose)
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Inhale and lift the arms up and back, keeping the biceps close to the ears.
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The aim is to stretch the whole body up from the heels to the tips of the fingers.
Step 3. Hastapadasana (Standing forward bend)
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Exhale and bend forward from the waist, keeping the spine erect.
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Bring the hands down to the floor beside the feet.
Step 4. Ashwa Sanchalanasana (Equestrian pose)
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Inhale and push your right leg back, as far back as possible.
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Bring the right knee to the floor and look up.
Step 5. Dandasana (Stick pose)
- As you breathe in, take the left leg back and bring the whole body in a straight line.
- Tip to deepen this yoga stretch:Keep your arms perpendicular to the floor.
Step 6. Ashtanga Namaskara (Salute with eight parts or points)
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Hold, Gently bring your knees down to the floor and exhale.
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Take the hips back slightly, slide forward, rest your chest and chin on the floor.
- The two hands, two feet, two knees, chest, and chin (eight parts of the body) should touch the floor.
Step 7. Bhujangasana (Cobra pose)
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Inhale, Slide forward and raise the chest up into the Cobra posture.
- You may keep your elbows bent in this pose, with the shoulders away from the ears.
Step 8. Adho Mukha Svanasana (Downward facing dog pose)
- Exhale, lift your hips up and back, forming an inverted ‘V’ with your body.
Step 9. Ashwa Sanchalanasana (Equestrian pose)
- Inhale and bring the right foot forward in between the two hands, left knee down to the floor, press the hips down and look up.
Step 10. Hastapadasana (Standing forward bend)
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Exhale and bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary.
Step 11. Hastauttanasana (Raised arms pose)
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Inhale, roll the spine up, hands go up and bend backward a little bit, pushing the hips slightly outward.
Step 12. Tadasana (Mountain Pose)
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As you exhale, first straighten the body, then bring the arms down. Relax in this position, observe the sensations in your body.
Benefits of Surya Namaskar
- Improves overall health, strengthens the body, and relaxes the mind
Tips for Beginners
Starting something new can be challenging, but here are some tips to make it easier:
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Go Slow: Take your time with each pose and focus on your form rather than speed.
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Listen to Your Body: If a pose feels uncomfortable, modify it or skip it. Yoga is all about harmony, not pain.
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Practice Regularly: Consistency is key. Even a few minutes every day can make a big difference.
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Stay Hydrated: Drink plenty of water before and after your practice to keep your body hydrated.