how to do surya namaskar steps and benefits

Surya Namaskar – How To Do Surya Namaskar Steps, Benefits & Photos

How To Do Surya Namaskar Steps & Health Benefits of Surya Namaskar, By practicing all the Yogasanas of Surya Namaskar, the body and mind remain healthy.

The Sun is the biggest source of energy. That is why the ancient sages and sages used to worship the sun. ‘Surya Namaskar’ means bowing to the sun, that is, Sun Salutation. If you are starting yoga then practicing ‘Surya Namaskar’ is best for this. This gives you the benefit of 12 yogasanas simultaneously and that is why it is also called the best yogasana.

Yoga exercise and physical movement not only the body needs to keep healthy but is also important to keep fit mind. Practicing the 12 steps of Surya Namaskar every day makes the mind active and focused. It is usually practiced in the morning on an empty stomach. Do this in the open area in the morning, where you get fresh air.

Let’s know how Surya Namaskar is performed and what are its benefits –

What are the benefits of Surya Namaskar? (Health Benefits of Surya Namaskar)

  1. Helps in reducing weight.
  2. Improves digestion and appetite.
  3. Makes the body flexible.
  4. Effective in correcting constipation problems.
  5. Improves physical and mental strength.
  6. Improves body posture and helps build balance.
  7. Tones the muscles and strengthens the bones.
  8. Tones the muscles of the arms, shoulders, waist, legs, quads, cuffs, and hips.

How to do Surya Namaskar? (How to do Surya Namaskar in Correct Posture)

How to do Surya Namaskar Steps

Surya Namaskar is made up of 12 yogasanas. Here is a step-by-step guide.

Step 1. Pranamasana – The Prayer Pose

Pranamasana - The Prayer Pose - Surya Namaskar step 1

Stand upright facing the sun and join both feet, keep the waist straight. Now bring the hands near the chest and mix both the palms to create a state of prostration.

Step 2. Hasta Uttanasana – Raised Arms Pose

Hasta Uttanasana - Raised Arms Pose - Surya Namaskar step 2

Standing in the first position, raise your hands above the head and keep it straight. Now take the hands backward in the state of pranam and bend the waist backward.

Step 3. Hastapadasana – Standing Forward Bend

Hastapadasana - Standing Forward Bend - Surya Namaskar step 3

Now slowly exhale and touch the toes with your hands while bending forward. At this time, your head should be joined to your knees.

Step 4. Ashwa Sanchalanasana (Equestrian pose)

Ashwa Sanchalanasana (Equestrian pose) - Surya Namaskar step 4

Breathe in slowly and spread the straight leg backwards. The knee of the straight leg should meet the ground. Now bend the other leg from the knee and keep the palms upright on the ground. Keep your head towards the sky.

Step 5. Dandasana (Stick pose)

Dandasana (Stick pose) - Surya Namaskar step 5

Now while exhaling, keep both hands and feet in a straight line and fall into the position of push-ups.

Step 6. Ashtanga Namaskara (Salute with eight parts or points)

Ashtanga Namaskara (Salute with eight parts or points) - Surya Namaskar step 6

Now while breathing, join your palms, chest, knees and feet on the ground. Stay in this state and hold your breath.

Step 7. Bhujangasana (Cobra pose)

Bhujangasana (Cobra pose) - Surya Namaskar step 7

Now keep the palms on the ground and tilt the head back towards the sky as much as possible while shaking the abdomen.

Step 8. Adho Mukha Svanasana (Downward facing dog pose)

Adho Mukha Svanasana (Downward facing dog pose) - Surya Namaskar step 8

It is also called Parvatasana. For this exercise, keep your feet straight on the ground and lift the hips upwards. While exhaling keep the shoulders straight and keep the head inward.

Step 9. Ashwa Sanchalanasana (Equestrian pose)

Ashwa Sanchalanasana (Equestrian pose) - Surya Namaskar step 9

Breathe in slowly and spread the straight leg backwards. The knee of the straight leg should meet the ground. Now bend the other leg from the knee and keep the palms straight on the ground. Keep your head towards the sky.

Step 10. Hastapadasana (Standing forward bend)

Hastapadasana (Standing forward bend) - Surya Namaskar step 10

Now slowly exhale and touch the toes with your hands while bending forward. At this time, your head should be joined to your knees.

Step 11. Hastauttanasana (Raised arms pose)

Hastauttanasana (Raised arms pose) - Surya Namaskar step 11

Standing in the first position, raise your hands above the head and keep it straight. Now take the hands backward in the state of pranam and bend the waist backward. During this, you will make the shape of a half-moon. This asana is also called Ardhachandrasana.

Step 12. Tadasana (Mountain Pose)

Tadasana (Mountain Pose) - Surya Namaskar step 12

Stand upright facing the sun and join both feet, keep the waist straight. Now bring the hands near the chest and mix both the palms to create a state of prostration.

We hope you like this article. Regular practice of yoga improves life.

FAQ:

1. Do Surya Namaskar empty stomach in the morning in the fresh air.

2. Initially do it slowly.

  1. Helps in reducing weight.
  2. Improves digestion and appetite.
  3. Makes the body flexible.
  4. Effective in correcting constipation problems.
  5. Improves physical and mental strength.
  6. Improves body posture and helps build balance.
  7. Tones the muscles and strengthens the bones.
  8. Tones the muscles of the arms, shoulders, waist, legs, quads, cuffs, and hips.