Surya Namaskar II Sun Salutation

 

Would you like to learn Surya Namaskar (Sun Salutation) for a leaner and healthier you? Here, you will find the 12 poses of Surya Namaskar. Presenting a step-by-step guide to this powerful yoga sequence.

                                                

                        Surya Namaskar

Surya, which means sun, and Namaskar, which means to bend down, are the roots of Surya Namaskar, often known as the Sun Salutation. It is a graceful sequence of twelve yoga asanas (postures) performed continuously. It is a power-packed practice where each of the 12 steps has benefits.

 

Preparing for Surya Namaskar requires a sufficient warm-up. It should be in proper synchronization with breathing and practiced without food. When done correctly, it is a great aerobic workout. It is notable for helping people get in shape with its 12 yoga postures. It has many benefits that help boost your overall health.

 

Practice Surya Namaskar anytime, during the day, in the evening, or at night. But the most preferable time is early morning when the sun is rising, as the early morning sun rays are most beneficial for the body.

 

Precautions

Do not eat, drink, or shower immediately after doing Surya Namaskar. You must wait 30 minutes after Surya Namaskar to eat, drink, or shower. You should not practice yoga if you are not well, recovering from surgery, or suffering from sprains or fractures. 

You can resume yoga after consulting the experts. After doing yoga, do not do any strenuous exercises.

 

Surya Namaskar side-effects

 

Ø  If you conduct the second pose carelessly, then you might suffer a neck injury.

Ø  Do not randomly stretch your back muscles too much and do not bend down too randomly.

 

It is an exercise that does not just strengthen your back and muscles but is a complete body workout that can be done anywhere, anytime, and without any equipment. 

The skin and other body components receive an increased blood and oxygen flow from the body. It keeps your skin youthful and smooth for many years to come.

 

In Surya Namaskar, the spine expands and contracts, thus pressurizing the lower back and hip. Hence, people with a bad back or injured back should avoid this even if one has practiced this for years.

 

There are twelve (12) poses of Surya Namaskar

 

1: Prayer pose – Pranamasana

                                                     

Implementation:

 

Ø  Stand near the mat, put your feet together and keep your arms at your sides.

Ø  Put your palms of the hands together in the center of your chest while closing your eyes. Your entire body should be relaxed. 

Benefits:

 

Ø  This position calms the nervous system and assists in regaining bodily equilibrium.

Ø  It also contributes to the release of stress and anxiety. 

2: Arms Raised pose – Hasta Uttanasana

                                                    

 

Implementation:

 

Ø  Exhale deeply to begin Hasta Uttanasana.

Ø  After that, extend your arms over your head and forward while taking a deep breath.

Ø  To gently stretch your body backward, look up and push your pelvis forward.

Ø  When you arch backward, focus on breathing in, and when you bend forward, focus on breathing out. 

Benefits:

 

Ø  Stretches and tones the abdominal muscles.

Ø  The entire body is stretched from the heel to the tips of the fingers. 

3: Hands-to-feet pose – Hasta Padasana

                                                    

Implementation:

 

Ø  Exhale and bend forward and down to your knees, keeping your spine long as you do so.

Ø  Your fingertips should be in contact with the floor when you place your hands.

Ø  Just flex your knees till your head rests on your knee and your chest rests against your thighs. For a while, maintain this posture. 

Benefits:

 

Ø  It stretches and expands the spine, making it more flexible.

Ø  It also opens the legs, shoulders, and arms muscles while stretching the hamstrings. 

4: Equestrian pose – Ashwa Sanchalanasana

                                                      

 Implementation:

 

Ø  Step back your right leg, placing only the knee down and tucking your toes securely.

Ø  Bend your left knee while keeping your foot flat on the floor.

Ø  Place your fingers or palms on the floor, roll your shoulders back, and gently raise your head. 

Benefits:

 

Ø  Leg and spine muscles are strengthened.

Ø  Indigestion and constipation are relieved. 

5: Mountain pose – Parvatasana

                                                        

                                                 

Implementation:

 

Ø  Breathe out slowly, placing your palms on the ground and raising your hips into the air by placing your left foot back next to your right.

Ø  Lengthen your spine and bring your shoulders down to your ankles. Breathe in and out deeply a few times after that. 

Benefits:

 

Ø  It helps to enhance posture and relax the mind.

 

6: Ashtanga Namaskara

                                                    

Implementation:

 

Ø  Breathe out as you lower yourself softly, keeping your head down on the floor and lowering your knees with control.

Ø  For added strength, keep your elbows close to your sides.

Ø  You may lower your hips while maintaining an upright posture as your strength in this transition increases. 

Benefits:

 

Ø  It increases the flexibility of the back and spine.

Ø  Strengthens the back muscle while also releasing stress.

Ø  A single position works all eight of your body parts. 

7: Cobra pose – Bhujangasana

                                                    

Implementation:

 

Ø  Hold both your hands and your feet in the same position. Additionally, inhale

Ø  Slide forward and, like a snake, elevate your chest.

Ø  Roll your shoulders back and squeeze your elbows back towards one another.

Ø  Look up slowly. 

Benefits:

 

Ø  It increases mood and flexibility.

Ø  It simultaneously stretches the muscles of the shoulders, chest, back, and legs. 

8: Mountain pose – Parvatasana

                                                   

Implementation:

 

Ø  As you breathe, tuck your toes beneath. (Resembling position   5)

Ø  Stretch your spine and pull your shoulders closer to your ankles to revert to an inverted V posture. Now take a few deep breaths. Dig your hands into the earth and lift your hips towards the heavens as you exhale.

 

Benefits: 

 

Ø  It improves blood circulation in the spinal area.

Ø  It helps women deal with the symptoms of menopause. 

 

9: Equestrian pose – Ashwa Sanchalanasana

                                                    

     

                                 

Implementation:

 

Ø  Push the pelvis forward by bringing the left foot between the palms. Raise your torso, slant your head backward, arch your back, and look skyward. (similar to pose 4). 

Benefits:

 

Ø  Leg muscles are more flexible, and the abdominal organs are toned.

Ø  The spine is strengthened. 

 

10: Hands-to-feet pose – Hasta Padasana

                                                      

 

Implementation: 

 

Ø  Exhale and pull the legs together, keeping the right foot in front (same as pose 3).

Ø  Bend your knees enough for your chest to rest against your thighs and your head to rest on your knee. 

Benefits:

 

Ø  Insomnia, osteoporosis, headaches, anxiety, and stress can all be alleviated with it. 

11: Raised Arms Pose- Hasta Uttanasana

                                                

 

Implementation: 

 

Ø  After that, take a deep breath and stretch your arms forward and up over your head (similar to pose 2)

Ø  Look up and press your pelvis forward to extend your body slightly rearward.

Ø  Take a deep breath out. 

Benefits: 

 

Ø  It treats asthma, lower back pain, and weariness. It also helps with digestion.

Ø  Expands the chest, resulting in a complete oxygen intake. 

 

12: Standing Mountain pose – Tadasana

                                                    

                                                    

Implementation: 

 

Ø  Finally, exhale and return to the prayer position (similar to pose 1).

Ø  Slowly and steadily lower your arms. 

Benefits: 

 

Ø  Thighs, knees, and ankles are strengthened. The posture is improved.

Ø  Tone your hips, abdomen, and muscles to assist you in developing control over your emotions. 

One cycle of Surya Namaskar comprises all 12 postures. An average of 12 to 15 cycles daily provides your body with all the benefits it needs to be healthy and fit for a better tomorrow.

 

The Surya Namaskar strengthens muscles and joints, tones the entire body, and aids in weight loss. Do this flow to maintain a healthy digestive system and to enhance the complexion. Enhance the quality of your sleep to help fight insomnia and lower your stress levels.

 

 

How many times a day should we perform Surya Namaskar?

 

You should start with three complete cycles daily. Once you are comfortable, increase to seven complete cycles every day. Finally, complete at least twelve cycles each day. 

Breathe gently and fully conscious as you do it. If it is too hot in summer, you can reduce it to three to four cycles to prevent dehydration in the body.

 

Combining this full-body workout with a regular exercise regimen and a balanced diet will help reduce belly fat and aid in weight reduction. Surya Namaskara is a technique that helps enhance sleep patterns. 

The asanas help ease tensions, relax the body, and calm your mind, resulting in a good night's sleep.

 

Please take proper training from a certified yoga instructor before practicing any yoga. 

 

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