Yoga is a holistic approach to wellness that incorporates physical, mental, and spiritual practices. It is an ancient practice that originated in India thousands of years ago. One of the most popular yoga practices is Surya Namaskar or Sun Salutation. Surya Namaskar is a series of 12 different yoga postures that are performed in a sequence. In this blog, we will discuss how to do Surya Namaskar yoga step by step, the benefits of practicing it, and the precautions that need to be taken while performing it.
Surya Namaskar Yoga Steps:
Surya Namaskar comprises 12 different yoga poses that are performed in a sequence. Let us discuss each of these poses in detail.
1) Pranamasana (Prayer Pose)
Pranamasana is the first pose in Surya Namaskar. Stand at the edge of your yoga mat with your feet together and hands in Namaste or prayer position at your heart. Take a deep breath in and exhale. This pose helps to center your mind and prepare for the practice
2) Hasta Uttanasana (Raised Arms Pose)
Inhale and stretch your arms overhead, keeping your palms facing each other. Look up towards your hands and lengthen your spine. This pose helps to stretch your chest, shoulders, and arms.
3) Uttanasana (Standing Forward Bend)
Exhale and bend forward from your hips, bringing your hands to the ground. Keep your knees slightly bent and your spine straight. This pose helps to stretch your hamstrings and back muscles.
4) Ashwa Sanchalanasana (Low Lunge)
Inhale and step your right foot back, placing it between your hands. Lower your left knee to the ground and look up towards the ceiling. This pose helps to stretch your hip flexors, thighs, and chest.
5) Adho Mukha Svanasana (Downward-Facing Dog Pose)
Exhale and lift your hips up and back, coming into an inverted V-shape. Keep your hands shoulder-width apart and your feet hip-width apart. Press your hands and feet into the ground and lengthen your spine. This pose helps to strengthen your arms, shoulders, and core muscles.
6) Ashtanga Namaskara (Eight-Limbed Pose)
Lower your knees to the ground and slowly bring your chest and chin to the ground. Keep your elbows close to your body and your hips raised. This pose helps to strengthen your arms, chest, and shoulders.
7) Bhujangasana (Cobra Pose)
Inhale and slide your body forward, keeping your hands under your shoulders. Lift your chest and head off the ground, keeping your elbows close to your body. This pose helps to strengthen your back muscles and improve your posture.
8) Adho Mukha Svanasana (Downward-Facing Dog Pose)
Exhale and lift your hips up and back, coming into an inverted V-shape. Keep your hands shoulder-width apart and your feet hip-width apart. Press your hands and feet into the ground and lengthen your spine.
9) Ashwa Sanchalanasana (Low Lunge)
Inhale and step your right foot forward, placing it between your hands. Lower your left knee to the ground and look up towards the ceiling. This pose helps to stretch your hip flexors, thighs, and chest.
10) Uttanasana (Standing Forward Bend)
Exhale and bring your left foot forward to meet your right foot. Bend forward from your hips, bringing your hands to the ground. Keep your knees slightly bent and your spine straight. This pose helps to stretch your hamstrings and back muscles.
11) Hasta Uttanasana (Raised Arms Pose)
From the Standing Forward Bend (Uttanasana) pose, inhale and lift your torso up while stretching your arms up and above your head. Keep your palms facing each other, and look up at your fingertips. This pose helps to stretch your spine, shoulders, and arms.
12) Tadasana (Mountain Pose)
Exhale and release your arms, bringing them down to your sides. Stand tall with your feet together and distribute your weight evenly on both feet. Keep your spine straight and your shoulders relaxed. This pose helps to improve posture and balance.
Precautions:
While practicing Surya Namaskar, it is important to take the following precautions:
- Consult with your doctor before starting any new exercise program, especially if you have any medical conditions.
- Warm-up your body before starting the practice to prevent injury.
- Listen to your body and avoid pushing yourself beyond your limits.
- If you experience any discomfort or pain during the practice, stop immediately.
- Practice Surya Namaskar in a quiet and peaceful environment, free from distractions.
- Avoid practicing Surya Namaskar during menstruation or pregnancy.
- Practice under the guidance of a certified yoga instructor to ensure proper alignment and technique.
Benefits of Surya Namaskar:
Surya Namaskar has numerous benefits for the mind and body. Some of these benefits include:
- Improved flexibility and strength: Surya Namaskar stretches and strengthens all the major muscle groups in the body, improving flexibility and strength.
- Better digestion: The practice of Surya Namaskar stimulates the digestive system, promoting better digestion and absorption of nutrients.
- Increased energy: Surya Namaskar is a powerful energizer that helps to awaken the body and mind, increasing energy levels throughout the day.
- Reduced stress and anxiety: The practice of Surya Namaskar helps to calm the mind, reducing stress and anxiety levels.
- Improved cardiovascular health: Surya Namaskar is a cardiovascular exercise that helps to improve heart health and lower blood pressure.
- Better lung function: The deep breathing involved in Surya Namaskar helps to improve lung function and increase oxygen uptake in the body.
Conclusion:
Surya Namaskar is a powerful yoga practice that has numerous benefits for the mind and body. By following the steps outlined above, you can learn how to perform Surya Namaskar safely and effectively. Remember to always listen to your body and take the necessary precautions to prevent injury. With regular practice, Surya Namaskar can help you achieve greater physical and mental wellness, leading to a happier, healthier, and more fulfilling life.
