Simple Sun Salutation Yoga: Step-by-Step Guide to Surya Namaskar

Understanding Surya Namaskara

Have you ever considered expressing gratitude to the powerhouse providing energy, the Sun, for our lives? You can certainly do that with yoga. In yoga, Surya Namaskar isn't just a routine; it's a graceful sequence that honours the Sun for its life-giving energy. There are twelve steps of surya namaskar. Its essence lies in precision, precision in everything from body alignment to controlling breath and focused attention.

When Should You Practise Surya Namaskara?

1. Symbolising power and vitality, you begin Surya Namaskar with the right leg as Surya Nadi is on your right side. 
2. The best time to practise Sun Salutation or Surya Namaskar is early morning before sunrise.
3. Regular practice nurtures heightened awareness, creating a deeper connection between body, breath, and consciousness. 
4. If you are a beginner, start with five cycles a day and gradually take it to 11 cycles per day.

Do you want to learn how to do Surya Namaskar properly? We heard you.

Step-by-Step Guide to Surya Namaskar and Their Benefits

Are you someone who can't diet but is keen on losing those extra kilos? You can follow these 12 steps of Sun salutation or Surya Namaskar for weight loss, which is one of the advantages of Surya Namaskar.

Step 1 – The Prayer Pose or The Praṇāmāsana

Like Namaste, Anjali Mudra signifies respect and is often used in India to greet. This pose marks the initiation of the Surya Namaskar sequence.

How to Perform

• Stand upright at the edge of the yoga mat.
• Keep your feet close to each other together and hands on your sides.
• Raise both of your arms together while inhaling slowly.
• In prayer, join your hands in front of your chest and exhale. 
• Hold this pose for about 30 seconds to one minute.

Pro-Tip: While performing the asana or pose, keep your back straight.

Benefits 

• soothes the nervous system, fostering a calm mind and bodily equilibrium.
• Effective stress and anxiety management promotes a peaceful state of being.

Step 2 – Hasta Uttanasana

• Inhale and join your hands together. 
• Lift your arms while bending backwards slightly. 
• As you stretch, gently shift your pelvis forward, lengthen your spine, and maintain closeness between your biceps and ears.

Pro-Tip: If you want extensive stretching, press your heels firmly into the ground, your heels down while extending your hands towards the ceiling. 

Remember to breathe in deeply while stretching your entire body.

Benefits

• Increases abdominal muscle strength and flexibility.
• Supports digestion.
• Alleviates lower back pain, asthma, and fatigue.

Pro Yoga Tip: If feeling lightheaded, avoid looking upwards.

Refrain from overstretching arms if experiencing discomfort in the sides.

Step 3-Hasta Padasana, Also Known as Padahastasana (Standing Forward Bend Pose)

• Exhale and bend forward, reaching for your toes with your fingers.
• Beginners can bend their knees if needed but maintain a straight spine.
• Keep shoulders and neck relaxed.
• Press gently into the heels to balance the weight evenly.

Benefits

• The pose helps in relieving insomnia and osteoporosis.
• It assists in managing stress and anxiety.
• Relieves headaches and migraines.
• Strengthens knees and thighs while stretching hamstrings, calves, and hips.

Pro Yoga Tip: You should avoid this pose if you have 

• Lower Back Pain
• High Blood Pressure
• Injury in Neck
• Heart-Related Issues 

Step 4 - Ashwa Sanchalanasana or the Lunge Pose

• Inhale and extend your left leg back as far as you can.
• Keep your right leg forward between your palms while inhaling.
• Bend your right knee and gently lower it to the ground.
• Place your arms beside your feet.
• Keep your back straight and gaze upwards as you focus on pushing your pelvis towards the floor.

Concentrate on your breath throughout the pose.

Benefits

• Boosts grit and willpower.
• Improves lung capacity.
• Stimulates the digestive system.
• Tones the liver and kidneys.

Pro Yoga Tip: Avoid this pose in case of neck or head injury.

Step 5- Dandasana/Phalakasana or the Plank Pose

• Exhale and extend your left leg back into a plank pose.
• Ensure shoulders, wrists, and elbows maintain a ninety-degree angle to the floor.
• Draw inward shoulder blades and widen your collarbone to engage the upper body.
• Roll and press your toes onto the mat, avoiding tension in the knee muscles.
• Keep your neck relaxed and aligned with your spine.

Benefits

• Tones the abdomen muscles effectively.
• Enhances endurance and strength in the arms, wrists, and shoulders.
• Promotes better posture.
• Facilitates a calming effect.

Pro Yoga Tip: Avoid this step if experiencing lower back pain or wrist injury.

Step 6 - Ashtanga Namaskar, or the Eight-Limbed Pose

• Exhale and lower your knees to the floor for this pose.
• Rest your chin on the ground and lift your hips slightly.
• Ensure hand, chin, knees, and chest contact with the floor while raising the posterior.

Hold the posture while focusing on breathing for as long as it is comfortable.

Benefits

• Strengthen and tone arms, shoulders, and legs.
• Improves flexibility of the spine.
• Releases tension in shoulder and neck muscles.

Pro Yoga Tip: Anyone with posterior injury, lower back pain, or spinal pain should avoid this pose.

Step 7- Bhujangasana or the Cobra Pose

• Raise your chest in the cobra pose, sliding your body forward while inhaling.
• Keep your hands on the floor firmly while you keep your elbows close to your ribs.
• To avoid hurting your lower back, look upwards while pushing your chest and pelvis towards the floor.
• Relax your body and take a few breaths.

Benefits

• Strengthens torso muscles.
• Tones abdominal muscles.
• Improves blood circulation.
• Supports menstrual cycle health.
• Relieves back pain and sciatica.
• Alleviates symptoms of asthma.

Pro Yoga Tip: Consult your doctor if you have ulcers, hyperthyroidism, backache, or hernia before practising Cobra Pose or Surya Namaskar.

Step 8-Parvatasana or the Mountain Pose

• Lift your tailbone and hips as you breathe out.
• Keep your legs and hands steady on the floor.
• Your chest should make a downward V shape.

Pro-Yoga Tip: If your hamstrings hurt, bend your knees a bit.

Benefits

• Reduces stress and calms nerves 
• Improves blood circulation.
• It helps in relieving backache, menopause symptoms, and headaches.

Pro Yoga Tip: You should avoid it if experiencing diarrhoea, eye/ear infections, or wrist injuries.

Step 9 - Ashwa Sanchalanasana or the High Lunge Pose

• Bend down and pull your left leg forward between your palms.
• Keep your right leg stretched, with the right knee touching the floor.
• Look forward while you maintain this position.

Step 10 - Hasta Padasana or the Standing Forward Bend

• Inhale and bring your left foot close to your right foot.
• Keep your torso bent with your hands in place.
• Slowly exhale while reaching down to touch the floor with your fingers.

Step 11 - Hasta Uttanasana or the Raised Arms Pose

• Inhale and lift your arms back and up, stretching backward.
• Look at the ceiling while bending backward.
• Stretch your entire body from fingertips to heels during the pose.

Step 12 - Pranamasana or the Prayer Pose

• Exhale and stand straight, relaxing your body.
• Lower your arms and place your palms in a Namaste position at the centre of your chest.

Benefits of Surya Namaskar

Surya Namaskar has many health benefits for both the body and mind. Physically, it enhances flexibility, strength, and posture through its dynamic movements. Additionally, it aids in weight loss and body toning by engaging multiple muscle groups. But does sun salutation have any other benefits? It surely does! Sun salutation benefits for skin and hair are magical. Surya Namaskar enhances blood circulation, promoting a natural glow and improved complexion while nourishing the scalp for healthier hair growth and reduced hair fall. Who would not want that radiant glow and voluminous hair?

Psychologically, regular practice promotes stress reduction, heightened focus, and a profound sense of calm, fostering overall well-being. Ready to experience a holistic transformation? Let's salute this divine power and embrace Surya Namaskar for its transformative power both inside and out!

To Sum Up

Unveil the essence of Surya Namaskar! Whether seeking calm or energy, this practice caters to your needs. You can alter each pose to your comfort or intensify it if you love challenging yourself for a more profound experience. Aim for 30-second holds to engage fully. Through these twelve steps of surya namaskar, unlock enhanced flexibility, strength, and inner balance. So, welcome the Sun, dive into the flow, and witness the potential of Surya Namaskar!