A Simple Guide On How To Do Surya Namaskar

Yogic science and its robust impact are not new for India. Since ancient times, yoga has been a part of Indian culture. Amongst everything, Surya Namaskar is at the center of all. 

Surya Namaskar is also known as Sun Salutation. It is a yogic process that imbibes 12 different and powerful poses. Each posture works differently on the body. Each round of Surya Namaskar consists of 2 sets. 

There are many advantages that you can derive from practising Surya Namaskar regularly. It just doesn’t work on your physical body but it even replenishes your mental health. 

To achieve the best results, you must know the right way of doing Surya Namaskar. 

Here Is A Guide On How To Do Surya Namaskar:

Step 1. Pranamasana

Stand at the edge of your yoga mat. Keep your feet together and shoulders relaxed. Do not bend your knees. 

Lift your hands as you inhale slowly. Bring your palms together in a namaste position near your chest as you exhale.

Step 2. Hasta Uttanasana – How To Do Surya Namaskar

Lift your arms and take them back while you inhale. Ensure that your biceps touch your ears. 

Stay rested in the position where your entire body, from the tip to the toes, is stretched backwards. 

Step 3. Hastapadasana

Now bring your body to the center and then bend it towards the ground. You need to keep your spine erect when you bend forward. 

Touch the ground with your hands and rest them beside your feet. 

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Step 4. Ashwa Sanchalanasana

Now push your right leg backwards and stretch it as far as you can. Make a 90-degree angle while bending your left knee. 

Look up and feel the energy in your spine. 

Step 5. Dandasana

Take your left leg back slowly and place it beside your right leg. Maintain a comfortable distance between your feet. 

Ensure that your body is at 45 degrees from the ground level. 

Step 6. Ashtanga Namaskara

Bring your knees to the ground. Rest your chest and chin on the floor while lifting your hips a little. 

Try to keep your hips away from the floor as much as possible. 

Eight body parts should be touching the floor in this posture – your feet, two hands, two knees, chin, and chest. 

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Step 7. Bhujangasana – How To Do Surya Namaskar

Rest your hip and lift your torso to get into the posture of a cobra. Look up.  

Step 8. Adho Mukha Svanasana

Lift your tailbone and hips. And push your body backwards to get into an inverted V-type posture. 

At this point, your feet and two palms will be touching the ground. And you need to look at your feet. 

Step 9. Ashwa Sanchalanasana

Bring forward your right leg and stretch back your left. The right knee can relax on the floor and you need to look up. 

Step 10. Hastapadasana

Bring your feet together and rest your palms on the floor. 

You may bend your knees a little to feel comfortable. 

Step 11. Hasta Uttanasana

Roll your spine backwards. Raise your hands and take them also backwards, stretching your spine and thighs just a little bit. 

Step 12. Tadasana – How To Do Surya Namaskar

Straighten your body. Now bring down your hands and look straight. Breath out slowly and relax. 

Prepare yourself to restart. 

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Benefits of Surya Namaskar

There are many benefits of practising the Surya Namaskar daily. Listed below are just a few: 

• Effective digestive system
• Better mental health
• Proper blood circulation
• Stronger joints and muscles
• Glowing skin

The Takeaway

Yoga combined with meditation is preferred and referred to by many health experts. It is an overall workout for your entire body. 

Surya Namaskar is a great cardiovascular workout for your entire body. It keeps your entire body and mind in good health.