How to do Surya Namaskar | Sun Salutation { Easy Guide }

Surya Namaskar or Sun Salutation is one of the most beneficial yoga practices, but the problem is 95% do it the wrong way. In this Easy Guide, you will get to know ‘How to do Surya Namaskar or Sun Salutation Perfectly’

The Sun is the source of life on earth. No sun means no life on planet earth. Surya Namaskar or Sun Salutation is an ancient technique of showing respect and gratitude to the sun.

The ‘Second Brain’ also known as ‘Solar Plexus’ which is located behind the navel of the human body, also it is the central point of the human body – is said to be connected to the Sun.

The regular practice of Surya namaskar improves the solar plexus, which increases one’s creativity and natural abilities.

This is the reason why our ancestors have recommended the regular practice of Surya namaskar.

Surya Namaskar or Sun Salutation is a practice in yoga where there is a sequence of some 12 linked asanas which have to be performed in FLOW.

The 12 Steps of Surya Namaskar, it’s benefits, conclusion and some FAQ’s are as follow:

How to do Surya Namaskar :

Surya Namaskar (Step-By-Step Instruction)

Step 1 – Namaskar Mudra

How to do Surya namaskar

Stand straight, keep your feet together and balance your body weight on your feet. Breathing in lift your hands and join your palms in prayer position on your chest level. Step 1 of 12 – How to do Surya Namaskar

Step 2 – Hasta Uttanasana (Raised Arms Pose)

How to do Surya Namaskar

Breathing in, lift up your arms up and then back. Try to keep your palm not joined (Namaskar Mudra) for better results, you can keep it in prayer position as it provides balance. While lifting your arms and taking back, try looking between your palms. Try to keep your knees straight, if not comfortable you can bend your knees anyways. Step 2 of 12 – How to do Surya Namaskar

Step 3 – Pada Hastasana (Standing Forward Bend)

How to do Surya Namaskar

Breathing out, keeping your spine straight bend forward, and keep your palms at the floor next to your feet. Step 3 of 12 – How to do Surya Namaskar

Step 4 – Anjaneyasana (Crescent Moon Pose)

How to do Surya Namaskar

Breathing in, push your left legs back as far as possible, and keep your left knees touched to the floor and stretch your thigh. Make sure your right knee, ankle are in a straight line. Step 4 of 12 – How to do Surya Namaskar

Step 5 – Phalakasana (Plank Pose)

How to do Surya Namaskar

While holding your breath from the previous pose, push your right leg back as well and stay in plank pose, look between your palms, and try keeping your spine straight. Step 5 of 12 – How to do Surya Namaskar

Step 6 – Ashtangasana (Eight Limbed Pose)

How to do Surya Namaskar

Breathing out first make a contact between your knees and floor then place your chest between your palm and place your chin or forehead on the floor. Step 6 of 12 – How to do Surya Namaskar

Step 7 – Bhujangasana (Cobra Pose)

How to do Surya Namaskar

Breathing in, lift up your chest while keeping your shoulders relaxed and elbow bend and look upwards. Step 7 of 12 – How to do Surya Namaskar

Step 8 – Parvatasana (Mountain Pose)

How to do Surya Namaskar

Breathing out, lift your hips. Try to push your chest towards the ground for a good stretch while keeping your heels to the ground. Step 8 of 12 – How to do Surya Namaskar

Step 9 – Anjaneyasana (Crescent Moon Pose)

How to do Surya Namaskar

Breathing in, push your left leg in front, between your hands. Follow the Step 4. Step 9 of 12 – How to do Surya Namaskar

Step 10 – Pada Hastasana (Standing Forward Bend)

How to do Surya Namaskar

Breathing out, take your right leg back between your hands. Make sure to keep your spine straight. Step 10 of 12 – How to do Surya Namaskar

Step 11 – Hasta Uttanasana (Raised Arms Pose)

How to do Surya Namaskar

Breathing in, keeping your spine straight lift your hands up and then back. Follow Step 2. Step 11 of 12 – How to do Surya Namaskar

Step 12 – Namaskar Mudra

How to do Surya Namaskar

Breathing out, come to the initial position keeping your palms together in Namaskar Mudra. Step 12 of 12 – How to do Surya Namaskar

Learn more about Surya Namaskar

Benefits of Surya Namaskar

  • Improves blood circulation
  • Improves digestion
  • Make you feel more energetic
  • Helps in calming your mind
  • Benefits the hairs and skin
  • Help you to lose weight and get you in shape
  • Stretches the entire body
  • Help relieve stress
  • Makes your arms and legs strong
How to do Surya namaskar and benefits

Conclusion

So these were the 12 steps of Surya Namaskar and if performed properly, just one Surya Namaskar can provide you amazing benefits.

You just need to perform surya namaskar being present, concentrating on your breaths, and at your comfortable pace, not too fast not too slow.

Also read 7 yoga poses to improve immunity

Frequently Asked Question (FAQ)

How many Surya Namaskar to be performed in one day?

Well, it depends on person to person. You can start it with 1 and slowly increase that to 9 to 12 Surya Namaskar daily.

What is the best time to perform Surya Namaskar?

Morning is the best time to perform Surya Namaskar as it makes you feel more energetic.

Can surya namaskar help in losing weight?

In short, yes. Surya Namaskar can surely help you to lose weight if performed properly and get you back in shape.

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