Sun Salutation or Surya Namaskar, is the famous exercise that anyone can practice on a daily basis if a person is not suffering from any major health issues and doesn't have any injuries.
Sun Salutation or Surya Namaskar, is a prayer to lord Sun who gives energy to the whole world and which gives us a life. So, in this way we pray to Lord Sun by doing Ashtang Namaskar.
Ashtanga Namaskara is a posture in which all the eight parts of the body (both feet, both knees, both hands, the chest, and the forehead) are in contact with the ground.
It is a sequence of 12 yoga poses that are performed in a specific or typical order.
Precautions, Before you start Sun Salutation or Surya Namaskar
Generally, people think that Sun Salutation or Surya Namaskar is an easy task and can be done easily. But, this is not true. It is the next level of yoga that can give you benefits of Masculine exercise if you do it rapidly or yoga poses benefits if you do it slowly.
So before starting Sun Salutation or Surya Namaskar, you need to make your body flexible and for that you need to start basic warm up exercise at least 2 weeks before you start it on a daily basis. Meaning, 2 weeks before the first day when you are going to start Sun Salutation or Surya Namaskar practice.
Also, start with only one or two repetition in the beginning stage and increase by only one repetition once in 15 days and before starting the everyday practice of it, always do a warmup session to make your body flexible.
Also, don’t hold yourself in any pose longer than 1 or 2 seconds as it might harm you or it will create fatigue.
Breathing technique of Sun Salutation or Surya Namaskar
As we know there are 12 poses in Sun Salutation or Surya Namaskar, there are different breathing techniques for all 3 different types. there are 3 types of poses -
- Flat poses - When you do flat poses (Step 1, Step 6), you need to hold your breath.
- Backward bend poses - When you do backward bend poses (Step 2, Step 4, step 7, step 9, step 11), you need to hold your breath.
- Forward bend poses - When you do forward bend poses (Step 3, Step 5, step 8, step 10, step 12), you need to hold your breath.
Exception is for pose 12 as pose 11 has inhaling. We need to release our breath to finish the repetition.
Sun Salutation or Surya Namaskar steps
1. Pranamasana (Prayer pose)
This is the first or starting position of Sun Salutation or Surya Namaskar. It is standing position.
Steps to do Pranamasana (Prayer pose) -- Stand with your feet together and weight balanced equally on both the feet.
- Expand your chest and relax your shoulders.
- As you inhale, lift both arms up from the sides.
- As you exhale, bring your palms together in front of your chest in a prayer position.
- Relax your shoulders and ensure your elbows are even with your rib cage.
- Shut your eyes and take deep, calming breaths.
2. Hasta Uttanasana (Raised arms pose)
This is the second position of Sun Salutation or Surya Namaskar. It is a backward bend position. So you need to inhale before starting this position.
Steps to do Hasta Uttanasana (Raised arms pose) -
First Inhale and then raise your arms above your head, keeping your palms together.
3. Hastapadasana (Standing forward bend)
This is the third position of Sun Salutation or Surya Namaskar. It is a forward bend position. So you need to exhale before starting this position.
Steps to do Hastapadasana (Standing forward bend) -
Exhale and bend forward from the waist, keeping your spine straight. Place your hands on the floor beside your feet.
4. Ashwa Sanchalanasana (Equestrian pose)
This is the fourth position of Sun Salutation or Surya Namaskar. It is a backward bend position. So you need to inhale before starting this position.
Steps to do Ashwa Sanchalanasana (Equestrian pose) -
Inhale and step your right leg back into a lunge position. Keep your left knee bent and your hands on the floor.
5. Dandasana (Stick pose)
This is the fifth position of Sun Salutation or Surya Namaskar. It is a forward bend position. So you need to exhale before starting this position.
Steps to do Dandasana (Stick pose) -
Exhale and step your left leg back to come into a plank position. Keep your arms straight and your body in a straight line.
6. Ashtanga Namaskara (Salute with eight parts or points)
This is the sixth position of Sun Salutation or Surya Namaskar. It is a flat position. So you need to hold your breath in this position.
Steps to do Ashtanga Namaskara (Salute with eight parts or points) -
Lower your knees, chest, and chin to the floor while keeping your hips up and your elbows close to your sides.
7. Bhujangasana (Cobra pose)
This is the seventh position of Sun Salutation or Surya Namaskar. It is a backward bend position. So you need to inhale before starting this position.
Steps to do Bhujangasana (Cobra pose)
Inhale and lift your chest off the floor, keeping your elbows bent and your shoulders away from your ears.
8. Adho Mukha Svanasana (Downward-facing dog pose)
This is the eighth position of Sun Salutation or Surya Namaskar. It is a forward bend position. So you need to exhale before starting this position.
Steps to do Adho Mukha Svanasana (Downward-facing dog pose)
Exhale and lift your hips up and back, coming into an inverted V-shape with your body.
9. Ashwa Sanchalanasana (Equestrian pose)
This is the ninth position of Sun Salutation or Surya Namaskar. It is a backward bend position. So you need to inhale before starting this position.
Steps to do Ashwa Sanchalanasana (Equestrian pose)
Inhale and step your right foot forward between your hands, coming into a lunge position.
10. Hastapadasana (Standing forward bend)
This is the tenth position of Sun Salutation or Surya Namaskar. It is a forward bend position. So you need to exhale before starting this position.
Steps to do Hastapadasana (Standing forward bend)
Exhale and step your left foot forward to meet your right foot. Bend forward from the waist and place your hands on the floor beside your feet.
11. Hasta Uttanasana (Raised arms pose)
This is the eleventh position of Sun Salutation or Surya Namaskar. It is a backward bend position. So you need to inhale before starting this position.
Steps to do Hasta Uttanasana (Raised arms pose)
Inhale and raise your arms above your head, keeping your palms together.
12. Tadasana (Mountain pose)
This is the twelfth position of Sun Salutation or Surya Namaskar. It is a flat or straight position. But as you have inhaled in eleventh position, you need to exhale before starting this position.
Steps to do Tadasana (Mountain pose)
Exhale and return to standing position with your hands in prayer position in front of your chest.
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Benefits of Surya Namaskar
- Weight loss - Surya Namaskar is very helpful to lose weight. It is very helpful in removing unnecessary fats in the human body and converting the body in perfect shape.
- Improved digestion - Surya Namaskar is very useful to improve digestion by increasing blood flow to the digestive organs.
- Reduced stress and anxiety - Surya Namaskar reduces stress and anxiety as we have breathing exercise (Inhale, Exhale and Breath holding technique) included in it.
- Improved flexibility - Surya Namaskar improves flexibility of body as we do many yoga poses in every repetition.
- Improved cardiovascular health and lung functioning - Surya Namaskar improves cardiovascular health by increasing blood flow and reducing blood pressure and also improves lung functioning by increasing oxygen intake and lung capacity as a result of breathing techniques.
- Improved muscle strength - Surya Namaskar brings your body in a good shape and also strengthens muscles in the arms, legs, and abdomen.
So, today we saw some information about Sun Salutation or Surya Namaskar. If you find this article helpful; please share it with your friends and family.
External Resource - Surya Namaskar
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