Surya Namaskar

Surya Namaskar – A complete detailed guide for a perfect yoga workout

Surya Namaskar or Sun Salutation may be a sequence of 12 powerful yoga poses. Besides being an excellent cardiovascular workout, Surya Namaskar is additionally known to possess an immensely positive impact on the body and mind. Surya Namaskar is best done early morning on an empty stomach. Each round of Sun Salutation consists of two sets, and every set consists of 12 yoga poses. you would possibly find several versions on the way to practice Sun Salutation. However, it’s advisable to stay to at least one particular version and practice it regularly for best results. Besides healthiness , Surya Namaskar also provides a chance to precise gratitude to the sun for sustaining life on this planet.

Surya namaskar

Exercise 1: For next 10 days, do 12 rounds of sun salutation, followed by other yoga poses, then relax with a round of Yoga Nidra (a relaxing guided meditation by Gurudev Sri Sri Ravi Shankar). you'll be amazed to seek out that this easy mantra will assist you stay fit, happy, and peaceful throughout the day.

Step 1. Pranamasana (Prayer pose)


Stand at the sting of your mat, keep your feet together and balance your weight equally on both the feet. Expand your chest and relax your shoulders. As you inhale , lift both arms up from the edges , and as you exhale, bring your palms together ahead of the chest in prayer position

Step 2. Hastauttanasana (Raised arms pose)


Breathing in, lift the arms up and back, keeping the biceps on the brink of the ears. during this pose, the trouble is to stretch the entire body up from the heels to the ideas of the fingers.

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

Step 3. Hastapadasana (Standing forward bend)


Breathing out, bend forward from the waist keeping the spine erect. As you exhale completely, 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 . Now make a mild effort to   straighten the knees. it is a good idea to stay the hands fixed during this position and not move them henceforth until   we finish the sequence.

Step 4. Ashwa Sanchalanasana (Equestrian pose)

Breathing in, push your right leg back, as far back as possible. Bring the proper knee to the ground and appearance up.

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

Step 5. Dandasana (Stick pose)

As you inhale , take the left leg back and convey the entire body during a line .

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

Step 6. Ashtanga Namaskara (Salute with eight parts or points)

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 touch bit. the 2 hands, two feet, two knees, chest and chin (eight parts of the body) should touch the ground .

Step 7. Bhujangasana (Cobra pose)

Slide forward and lift the chest up into the Cobra pose. you’ll keep your elbows bent during this pose with the shoulders faraway from the ears. search at the ceiling.

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

Step 8. Adho Mukha Svanasana (Downward facing dog pose)

Adho Mukha Svanasana

Breathing out, lift the hips and therefore the tailbone up to bring the body into an inverted ‘V’ pose.

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

Step 9. Ashwa Sanchalanasana (Equestrian pose)

Ashwa Sanchalanasana

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 exactly between the 2 hands and therefore the right calf perpendicular to the ground . during   this position, make a mild effort to push the hips down towards the ground , to deepen the stretch.

Step 10. Hastapadasana (Standing forward bend)

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 touch your nose to the knees. Keep breathing.

Step 11. Hastauttanasana (Raised arms pose)


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

.Tip to deepen this yoga stretch:
 Ensure that your biceps are beside your ears. the thought is to stretch up more instead of stretching backward.

Step 12. Tadasana (Mountain pose)


As you exhale, first 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 round by repeating the steps. Only this point , start with taking the left foot behind in step number 4 and bringing the proper foot forward in step number 10. Once done, you would’ve completed one round of Surya Namaskar.

You might also wish to read 11 tips for better Sun Salutation practice or learn the Sun Salutation mantras.

Practicing Yoga helps develop the body and mind yet isn’t a substitute for medicine. it’s essential to find out and practice yoga under the supervision of a trained Yoga teacher. just in case of any medical condition, practice yoga only after consulting your doctor and a Sri Sri Yoga teacher