Surya Namaskar: The Sun Salutation

Suryanamaskar is a type of exercise which combines Yoga Asanas and Pranayama (Breathing exercises). It consists of 12 steps. Here are those steps.

Step1 – Pranamasana – Prayer Pose

Stand straight facing the sun. Keep your feet together and hands folded as you are praying or Indian type of greetings, we can say. Breathe normally.

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Step2 – Hasta Uttanasana – Raised Arm Pose

Raise your folded hands above head. Bend backwards. While doing this, inhale.

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Step3 – Padahasthasana  or Hastapaadasana – Standing, forward bend pose

Lower your hands towards front. Bend forward and place your hand on the ground. Important point to note here is, you should not bend your knees to touch the ground. Placing hand flat in the ground would not be possible for all. Those people can bend as much as possible, without bending knees. Need to exhale while doing this step.

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Step4 – Ashwa Sanchalanasana or Aekpaadprasarnaasana – Equestrian Pose

Keep the hands firmly on the ground (which you did in the previous step). Stretch your right leg backwards, as long as possible. Face straight. Your left knee should be between your arms. Inhale while doing this step.

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Step5 – Parvathasana or Dandasana – Four limbed pose

Now stretch your left leg also. Keep it next to the right one. Raise your hip slowly to form an arch. You should not bend your knees or elbows while doing this. Exhale while performing this step.

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Step6 – Ashtanga Namaskara – Salute with Eight limbs pose

Now lower your body, so that your forehead, nose, chest and knees touch the ground. But you should not bend your knees while doing this step. Exhale while doing this.

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Step7 – Bhujangasana – Cobra Pose

Slowly raise your head and bend backwards. Inhale while performing this.

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After this step, it would be reversal of the same steps, backwards.

Step8 – Parvathasana or Dandasana – Like a Mountain Pose (step5)

Raise your hips and your head will bend forward. Exhale while doing this. It is same as step 5.

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Step9 – Ashwa Sanchalanasana or Aekpaadprasarnaasana – Equestrian Pose (step 4)

Inhale while doing this step. Stretch your right leg backwards, as long as possible. Face straight. Your left knee should be between your arms. It is same as step 4.

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Step10 – Padahasthasana  or Hastapaadasana – Standing, forward bend pose (step3)

Bring your right foot next to your left one. Exhale while doing so. This should be same like step 3

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Step11 – Hasta Uttanasana – Raised Arm Pose (step 2)

Inhale, raise body and raise arms above head with hands folded. Bend backwards. Same as step 2

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Step12 – Pranamasana – Prayer Pose (step1)

Make your body straight, lower your hands and bring them again in praying posture. Exhale while doing this.

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Points to note

1. Inhaling and exhaling happens alternatively in every step.
2. It is always good to practice this in morning as well as evening, but with empty stomach.
3. 12 steps form one complete cycle. You can do as much as possible cycles.
4. Should not take break between steps.
5. It is always good to learn from a proper trainer, instead of learning from books and pictures. Because wrong postures may sometime lead to pains and problems.

Benefits of doing this are

1. Reduces fat, especially abdominal area.
2. Circulates blood throughout the body system.
3. Helps digestive system, Endocrine systems, Lungs, etc…
4. Flexibility to spine and muscles.

Should not be practiced by

1. Pregnant Women and Mensurating Women.
2. People with back pain and disc problems.
3. People suffering with heart problems, hernia and high Blood Pressure.

After completing your entire suryanamaskar cycles, do Shavasana, which is for rest. Just lay down relaxly.

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You may be interested in knowing Asanas for Pregnancy and Mudras with healing power.

Disclaimer:

This cannot be a replacement for a doctor’s advice. So, check with your doctor before starting.

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