How To Surya Namaskar : 12 Poses, Advantages, Types

In Hindu mythology, Surya Namaskar, the sun god, Surya, is adored as a logo of health and immortal life. The Rig Veda declares that “Surya is that the Soul, each of the moving and unmoving beings”. Surya Namaskar or Sun Salutation could be a sequence of powerful yoga poses that originated as a series of prostrations to the sun. historically, it’s performed at dawn, facing the rising sun. every one of the twelve positions has its own mantra and everyone celebrates a facet of the sun’s divinity.

Step 1. Pranamasana

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Stand at the sting of your mat, keep your feet along, and balance your weight equally on each foot. Expand your chest and relax your shoulders. As you take a breath, raise each arm up from the perimeters, and as you exhale, bring your palms along before the chest in an exceeding prayer position.

Step 2. Hastauttanasana

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Breathing in, raise the arms up and back, keeping the striated muscle on the point of the ears. during this create, the hassle is to stretch the full body up from the heels to the ideas of the fingers.

Tip to deepen this yoga stretch:
You may push the pelvis forward a bit bit. guarantee you’re reaching up with the fingers instead of attempting to bend backward.

Step 3. Hastapadasana
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Breathing out, bend forward from the waist keeping the spine erect. As you exhale fully, bring the handily to the ground beside the feet.

Tip to deepen this yoga stretch:
You may bend the knees, if necessary, to bring the palms right down to the ground. currently, build a mild effort to straighten the knees. It’s an honest plan to stay the hands fastened during this position and not move them henceforward till we have a tendency to end the sequence.

Step 4. Ashwa Sanchalanasana
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Breathing in, push your right leg back, as so much back as doable. Bring the proper knee to the ground and appearance up.

Tip: a way to deepen this yoga stretch?
Ensure that the left foot is precisely in between the palms.

Step 5. Dandasana
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As you take a breath, take the left leg back and produce the full body in an exceeding line.

Tip to deepen this yoga stretch:
Keep your arms perpendicular to the ground.

Step 6. Ashtanga Namaskara
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Gently bring your knees right down to the ground and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the ground. Raise your posterior a bit bit. the 2 hands, two feet, two knees, chest, and chin (eight components of the body) ought to bit the ground.

Step 7. Bhujangasana
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Slide forward and lift the chest up into the elapid create. you’ll keep your elbows bent during this creates with the shoulders faraway from the ears. search at the ceiling.

Tip to deepen this yoga stretch:
As you inhale, build a mild effort to push the chest forward; as you exhale, build a mild effort to push the navel down. Tuck the toes below. guarantee you’re stretching even as very much like you’ll and not forcing your body.

Step 8. Adho Mukha Svanasana
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Breathing out, raise the hips and therefore the tailbone up to bring the body into Associate in Nursing inverted ‘V’ create.

Tip to deepen this yoga stretch:
If doable, attempt to keep the heels on the bottom and build a mild effort to raise the tailbone up, going deeper into the stretch.

Step 9. Ashwa Sanchalanasana
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Breathing in, bring the proper foot forward in between the 2 hands. The left knee goes down on the ground. Press the hips down and appearance up.

Tip to deepen this yoga stretch:
Place the proper foot specifically between the 2 hands and therefore the right calf perpendicular to the ground. during this position, build a mild effort to push the hips down towards the ground, to deepen the stretch.

Step 10. Hastapadasana
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Breathing out, bring the left foot forward. Keep the palms on the ground. you’ll bend the knees, if necessary.

Tip to deepen this yoga stretch:
Gently straighten the knees, and if you’ll, attempt to bit your nose to the knees. Keep respiration.

Step 11. Hastauttanasana
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Breathing in, roll the spine up. Raise the hands up and bend backward a bit bit, pushing the hips slightly outward.

Tip to deepen this yoga stretch:
Ensure that your striated muscles are beside your ears. the concept is to stretch up additional instead of stretching backward.

Step 12. Tadasana
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As you exhale, 1st straighten the body, then bring the arms down. Relax during this position and observe the sensations in your body.

This completes one set of Surya Namaskar. Complete the spherical by continuing the steps. solely now, begin with taking the left foot behind in step range four and transportation the proper foot forward in step range ten. Once done, you would’ve completed one spherical of Surya Namaskar.

The benefits of Surya Namaskar

The benefits of Surya Namaskar ar manifold. It helps in the higher functioning of the body and mental schools. Here are a number of edges of Surya Namaskar:

  • The postures are a right mix of warm-ups and asanas
  • It helps to stay you disease-free and healthy
  • Regular observation promotes balance within the body
  • Improves blood circulation
  • Strengthens the center
  • Tones the digestive tube
  • Stimulates abdominal muscles, systema respiratorium, vascular system, spinal nerves, and alternative internal organs
  • Tones the spine, neck, shoulder, arms, hands, wrist, back, and leg muscles, thereby promoting overall flexibility
  • Psychologically, it regulates the connection of body, breath, and mind, so creating you calmer and boosting the energy levels with a sharpened awareness
  • Surya Namaskar is additionally vastly helpful for losing weight, skin care, and hair care.


Benefits of Surya Namaskar for weight loss

It is Associate in Nursing intensive physical exertion that works on each part of the body
You can increase the number of rounds slowly and watch the pounds begin to disappear. The bends and stretches assist you to lose fatty tissue equally.

Benefits of Surya Namaskar for hair

Surya Namaskar improves blood circulation to the scalp, thereby preventing hair loss
The inflated blood circulation nourishes the pinnacle and allows healthy hair growth
Different poses facilitate forestall graying of hair

Benefits of Surya Namaskar for glowing skin

Surya Namaskar improves blood circulation to any or all components of the body, so keeping the skin young
It will increase energy and vitality, thereby creating your face glow with radiance. This helps the skin retain its firmness
Surya Namaskar prevents the onset of wrinkles by relieving the body and mind of stress

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