Introduction (Surya Namaskar Steps)
Surya Namaskar ( Sun salutation in English ) is one of the best gifts of yoga provided to us. It is a unique sequence of 12 powerful yoga poses, which benefit your body, both physically and mentally.
Suryanamaskar is a great full-body workout that we can perform without equipment. Being the ultimate cardiovascular practice, Suryanamaskar also helps to refresh your body as well as the soul. Here we will learn, How to do Surya Namaskar, but before that let us know, what is surya namaskar and what is the best time to do suryanamaskar.
What is Surya namaskar?
Surya Namaskar or Sun Salutation is an early technique in which a person pays respect to the sun. It consists of 12 yoga asanas which are required to be performed simultaneously, one after another. Also, it is a traditional method of showing gratitude to this ultimate source of life on earth.
What is the best time to perform Surya namaskar?
Surya Namaskar or Sun Salutation can be performed at almost any time of the day. However, the best time to perform suryanamaskar is during the sunrise with an empty stomach.
During sunrise, the cool sun rays help to revitalize the body and refresh the mind. Also, during the one hour of sunrise UV index is Zero. Hence, you can gain maximum benefit from suryanamaskar during that time.
There are benefits of doing Surya Namaskar even during the afternoon and dusk. If Surya Namaskar is done during the afternoon, it will energize the body immediately, and during dusk, it will help you unwind.
Surya Namaskar Steps : How To Do Surya Namaskar (Sun Salutation)
Here we will learn, How many steps are there in surya namaskar and how to do to all these Surya Namaskar steps, properly. Perform at least 5 rounds of Surya Namaskar in the beginning days, and further increase the count as you start getting comfortable
Step 1. Pranamasana (Prayer Pose)
The first step of initiating Suryanamaskar is Pranamasana. In this asana, you need to stand up with your feet together and distribute the weight equally on both feet. Now, start breathing, expanding your chest, and relaxing your shoulders.
While inhaling, raise your hands from the sides such that both arms form a semicircle respectively. As your hands reach the top, start exhaling and bring your palms together in front of the chest, making a Prayer Position.
Step 2. Hastauttanasana (Raised arms pose)
The second asasna in surya namaskar is Hastauttanasana. In this asana, you need to inhale while lifting your arms up and back with full stretch. While lifting the arms, keep in mind to provide a complete stretch to your body from heels to the tips of fingers. Also, keep your biceps close to the ears while performing raised arm pose.
Tips to get the maximum benefit-
Assure that you are reaching up and back with the fingers by stretching your body instead of bending backward. Also, try to push your pelvis forward slightly to ensure good form.
Step 3. Hastapadasana (Standing forward bend)
The third asana in Surya namaskar is Hastapadasana. In this asana, while exhaling, start bending forward from the waist, maintaining a straight spine. As you exhale fully, try to bring the hands alongside the feet, touching the ground, and touch your forehead to the knees.
Tips to get the maximum benefit-
If you cannot touch the ground with straight knees, try bending the knees and then bringing the palms to the ground. Now, make sufficient efforts to straighten the knees. Further, it is always a good approach to hold the hands in a fixed position without moving them, until you complete the standing forward bend sequence.
Note- Also, it requires sufficient mobility, so it becomes a little hard for beginners. So, don’t lose hope, as with constant efforts and consistency your mobility will automatically increase..
Step 4. Ashwa Sanchalanasana (Equestrian pose)
The fourth asana in Surya Namaskar is Ashwa Sanchalanasana. In this asana, while breathing in, push your right leg back as far as possible. And keep the right leg in front such that it forms an angle of 90 degrees with the ground and look forward.
Tips to get the maximum benefit-
Ensure to keep the left leg perpendicular to the ground and keep the foot specifically between both the palms. Also, provide a good stretch between the legs to gain the maximum benefits.
Step 5. Dandasana (Stick pose)
The Fifth asana in Surya Namaskar is Dandasana. In this asana, while breathing in, push the left leg back, forming a straight arm plank position. Tighten your core and keep the body from head to feet in a straight line.
Tips to get the maximum benefit-
Keep your arms below the shoulder and perpendicular to the ground.
Step 6. Ashtanga Namaskara (Salute with eight parts or points)
The sixth asana in Surya Namaskar is Ashtanga Namaskara. In this asana, while exhaling, bring your knees down to the ground. Now, move the hips slightly back and slide your body forward. Rest your chin and chest on the ground and raise your posterior slightly.
In Ashtanga Namaskara, the two hands, two feet, two knees, chin, and chest ( eight parts of the body) should touch the ground.
Step 7. Bhujangasana (Cobra pose)
The seventh asana in Suryanamaskar is Bhujangasana. In this asana, slide your body forward and raise the chest upwards to form a cobra pose. Keep your palms facing down, touching the ground. Try to keep your arms straight, or you may bend them if not comfortable. Further, look at the ceiling and keep your shoulders away from the ears.
Tips to get the maximum benefit-
While breathing in, make a sufficient effort to push the chest upwards, and while breathing out, make sufficient efforts to push the navel down. Tuck the toes under such that the lower part faces upwards. Also, ensure that you are stretching within your limits and not forcing your body.
Step 8. Adho Mukha Svanasana (Downward facing dog pose)
The eighth asana in Surya Namaskar isAdho Mukha Svanasana. In this asana, while breathing out, lift the hips and the tailbone up, such that your body forms an inverted V pose.
Tips to get the maximum benefit-
In a downward-facing dog pose, make sufficient efforts to push the tailbone upwards, such that to achieve a deeper stretch. Also, try to keep the heels to the ground
Step 9. Ashwa Sanchalanasana (Equestrian pose)
The ninth asana in Surya Namaskar is again Ashwa Sanchalanasana. In this asana, while breathing in, bring your right foot forward in between the arms. Here, the left knee touches the floor, and the upper part of the foot lies flat to the ground. Now, try to press the hips down and look upwards.
Tips to get the maximum benefit-
While performing the Equestrian pose, always try to keep the foot between the two hands, and the right leg bend perpendicular to the ground. Also, make sufficient efforts to push the hips down to the ground, to provide a deep stretch.
Step 10. Hastapadasana (Standing forward bend)
The tenth asana in Surya Namaskar is again Hastapadasana. In this asana, while breathing out, bring the left forward and join it with the right foot. Keep the palms on the ground and gently try to unbed your knees.
Tips to get the maximum benefit-
Gently straighten your knees and try to touch the nose to the knees. Also, to achieve the proper form and best results you need to perform suryanamaskar regularly.
Step 11. Hastauttanasana (Raised arms pose)
The eleventh asana in suryanamaskar is Hastauttanasana. This asana is the same as the asana you performed in step 2 of Surya namaskar. In this asana, while breathing in, raise your hands up and back, rolling the spine up. Bend backward slightly while pushing the hips slightly outwards.
Tips to get the maximum benefit-
Keep in mind to stretch upwards more rather than stretch bending backward. Also, ensure that your biceps are touching the ears.
Step 12. Tadasana (Mountain Pose)
The twelth and the last asana in surya namaskar is Tadasana. In this asana, while breathing in, straighten your body, and then bring your arms downward in the relaxed position. As you get into the mountain pose, observe the sensation in your body.
The collection of these highly beneficial asanas sums up a single set of Surya Namaskar. Further, repeating all the steps completes one round of Sun Salutation. But while performing the second set, keep in mind to bring the left foot behind in step 4 and bring the right foot forward in step no. 10. Therefore, the combination of these 2 sets or 24 asanas completes the one round of Suryanamaskar.
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