Surya Namaskar, aka Sun Salutation, is the most effective yoga routine and has divine benefit. Surya Namaskar is a yoga cycle where you synchronize your breathing with the yoga asanas. You all must have heard a million times from a yoga coach that even if you do not practice many asanas, just do Surya Namaskar. You know why because it has magical benefits.
The of this timeless yoga routine roots lie in ancient traditions. It was not only a comprehensive workout that enhanced flexibility, strength, and mental focus. But it was a way express gratitude to the sun.
There are various adaptations of Surya Namaskar, but the traditional & authentic practice has only 11 Yoga Asanas . These 11 yoga asanas are done with co ordinationg the breath with asanas.
This blog is a step-by-step guide, on how you can do Surya Namaskar. This will help you to easily learn and embrace Surya Namaskar and make it part of your daily routine.
Benefits of Surya Namaskar
The primary benefits of Surya Namaskar is that it will help you achieve wonderful physical, mental, and emotional health. Incorporating Surya Namaskar into your daily routine can lead to a healthier and more balanced lifestyle. Following are some of the benefits that you will achieve after practicing sury anamaskar
- Strengthens and tones the body and provide a great shape to your body
- Improves flexibility and posture
- Enhances mental clarity and focus
- Boosts overall energy and vitality
- Calms the mind and reduces stress
- Stimulates digestive and circulatory systems
- Helps in weight management
- Promotes a sense of well-being and balance
Now let’s begin with the steps of Surya Namaskar.
Step 1: Pranamasana (Prayer Pose)
You begin the cycle of Surya Namaskar, with the first asana that is standing in Pranamasana .
Stand at the front of your yoga mat with your feet together and your hands in joined a prayer position (with palms touching), pressed together in front of your heart, .
Take a moment to breathe deeply, allow yourself to center, and prepare for the sequence of poses ahead.
Breathing : Deep Breath
Step 2: Hastauttanasana (Raised Arms Pose)
As you inhale deeply, raise your arms overhead, keeping your palms together. Stretch your arms upward and arch your back slightly, allowing your head to follow and look upward. This pose is called Hastauttanasana.
This asana elongates your spine and expands your chest. It creates a sense of openness and extension in your upper body.
The uplifting movement helps to revive your body and prepare for the subsequent poses in the Surya Namaskar.
Breathing: Inhaling
Step 3: Uttanasana (Forward Fold)
As you exhale, begin to bend forward at your hips, allowing your hands to either touch the floor or rest on your shins.
Let your head and neck relax, and as you fold forward, focus on lengthening your spine. This forward bend position creates a gentle stretch along the back of your legs, promoting flexibility and releasing any tension in the lower back.
Remember to breathe steadily as you hold this pose. Allow yourself to surrender to the sensation of the stretch.
Breathing: Exhaling
Step 4: Ashwa Sanchalanasana (Equestrian Pose)
As you inhale deeply, step your right leg back, moving into a lunge position. Place your hands on both side of your left foot. Ensure that your left knee is positioned directly above your ankle, and if comfortable, you can rest your right knee on the mat or keep it slightly lifted.
Look forward and extend your spine, maintaining a long and steady posture. This lunge position helps to stretch and strengthen the legs while also engaging your core and improving balance. It prepares you for the next part of the Sun Salutation sequence.
Breathing: Inhaling
Step 5: Adho Mukha Svanasana (Downward-Facing Dog Pose)
Upon exhaling, step your left leg back to meet your right leg, transitioning into a high plank position. In this position, ensure that your body forms a straight line from your heels to your head, resembling an inverted “V” shape.
Your palms should be pressed firmly into the mat, and engage your core muscles actively to stabilize your body. The high plank strengthens your arms, shoulders, and core while also working on your overall body stability.
Keep breathing steadily to maintain the pose and get ready for the next asana.
Breathing: Exhaling
Step 6: Ashtanga Namaskara (Eight-Limbed Pose)
With a gentle motion, lower your knees to the mat while keeping your hips lifted. As you exhale, gradually lower your chest and chin to the floor, maintaining your elbows close to your sides throughout the movement.
This pose is often referred to as the “Knees-Chest-Chin” pose. By practicing this position, you gently build strength in your arms and chest while stretching and opening the front of your body.
It is an important preparatory step for the following poses in the Sun Salutation. Remember to breathe steadily and maintain a controlled descent as you lower yourself down.
Breathing: Breath steadily
Step 7: Bhujangasana (Cobra Pose)
As you take a deep inhale, smoothly slide your body forward, lifting your chest upward. Keep your palms firmly planted on the mat and press the tops of your feet into the ground.
With this movement, lift your upper body while keeping your lower body grounded. As you lift, focus on elongating your spine and creating space in your chest, allowing your heart to open.
This pose is commonly known as the “Cobra Pose” (Bhujangasana) and is excellent for strengthening the back, stretching the front of the body, and promoting better posture. Maintain awareness of your breath and try to deepen the stretch as you continue to rise up.
Breathing: Inhaling
Step 8: Adho Mukha Svanasana (Downward-Facing Dog Pose)
As you exhale, lift your hips back up, coming back to the downward-facing dog pose. In this pose, ensure that your palms are firmly pressed into the mat, and your feet are hip-width apart.
Focus on pressing your heels towards the floor to stretch the back of your legs while also lengthening your spine. The shape of your body resembles an inverted “V” in this position.
Take a few deep breaths while in the downward-facing dog pose. Allow your body to relax and settle into the stretch. This pose is excellent for strengthening your arms, shoulders, and legs, as well as improving flexibility in your hamstrings and calves.
It also helps to calm the mind and rejuvenate the body. Enjoy the stretch and make any adjustments to find a comfortable and steady stance.
Breathing: Exhaling
Step 9: Ashwa Sanchalanasana (Equestrian Pose)
Inhale deeply, and step your right foot forward between your hands. Ensuring your knee is aligned over your ankle. Keep your left knee on or slightly lifted, and look forward while lengthening your spine.
This pose forms a lunge, aiding in leg strength and flexibility while providing a gentle hip flexor stretch for the back leg. Focus on alignment and stability as you breathe steadily in this position.
Breathing: Inhaling
Step 10: Uttanasana (Forward Fold)
As you exhale, bring your left foot to meet your right foot at the front of the mat, folding forward from your hips. Allow your head to relax and hang gently.
You will feel a stretch in the back of your legs as you deepen the forward bend. This position complements the previous one, providing a moment to release tension and increase flexibility in the hamstrings and lower back.
Emphasize the breath as you surrender into the fold, allowing yourself to find comfort in the stretch.
Breathing: Exhaling
Step 11: Hastauttanasana (Raised Arms Pose)
As you inhale, rise up from the forward fold, sweeping your arms out to the sides and then overhead. As your palms come together, gently arch your back and lift your gaze upward.
This upward stretch opens your chest and expands your ribcage, promoting a sense of energy and vitality throughout your body. Take a moment to enjoy the stretch and the uplifting feeling it brings.
Remember to breathe deeply as you embrace the extension in your upper body.
Breathing: Inhaling
Step 12: Pranamasana (Prayer Pose)
Return to the starting position upon exhaling with your hands pressed together in front of your heart. Take a moment to observe your breath and the energy flowing through your body.
This closing pose allows you to center yourself, connecting with the present moment and acknowledging the benefits of the Surya Namaskar practice.
Embrace the stillness and inner awareness, feeling the sense of grounding and renewal that the sequence brings. Express gratitude for your devoted time to this practice and carry the positive energy with you throughout your day.
Breathing : Deep Breath
Congratulations on completing one round of Surya Namaskar. Now practice it a minimum 5 cycle
How many Surya Namaskar cycles you should practice?
Now the question arises how many times you should practice Sury Namaskar in the one go or daily.
Minimum you need to complete 5 cycles of Surya Namaskar to seek its benefit.
Ideally, you should practice 21 cycles of Surya Namaskar to seek emotional, mental and physical benefits.
Maximum you can practice 108 rounds of Surya Namaskar, only if you’re an advanced yoga practitioner or you are doing it under the guidance of a yoga teacher.
Can you practice Surya Namaskar on Periods?
Yes, you can practice Surya Namaskar on your periods. There is no restriction on that note.
But only if you’re body allows it. If you feel cramps and tired avoid practicing during the first 3 days of the period.
And if you’re comfortable with it, you can practice it without getting worried about anything.
It depends on person to person and body to body. Understand what works for your body and practice that in your day to day life.
Conclusion:
Practicing Surya Namaskar has multitude of Benefit. To fully experience the benefits of this age old practice, do the surya namaskar every single day, and gradually increase the number of cycle as you become more familiar with it.
It will strengthen and tone your body also bring tranquility to your mind and energizing
your spirit. By practicing regularly, with mindfulness and purpose, you will discover the transformative power of this ancient yoga cycle.
Embrace the journey of self-discovery that Surya Namaskar can bring to your life. Happy Yog.
Comment down below how many cycles you can complete of Surya Namaskar at ease.