yoga, meditation, vipassana

Surya Namaskar and Its Benefits

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What Is Surya Namaskar And What Does Surya Namaskar Do To Our Body?

Surya Namaskar yoga postures are originated during 9th century in India. It is part of Hatha Yoga is a kind of yoga focusing on physical and mental strength building exercises and postures.

Surya Namaskar or Sun Salutation is one of the very useful and most important yoga practices. It is combination of few yoga postures (mainly 12 poses) which are used to perform along with chanting Mantra’s. Mantra’s are different names of Hindu god Sun “Surya Bhagwan”. According to hinduism the Sun identifies as the soul and source of all life.

Surya namaskar can be practiced by all, regardless of sex, caste, class, or creed. It is a very well-balanced set of movement that will stretch all the muscles in your body and keep the mind and body healthy.

Benefits of Surya Namaskar

Benefits of Surya Namaskar

One of the best yoga poses to increase height.

Stimulates nervous system.

Improves body posture and balance.

Regulate the menstrual cycle in women.

Tone your buttocks and abdomen.

Strengthens your ankles, knees, thighs, arms, and legs.

Improves the function of the respiratory and digestive system.

These asanas also help in reducing extra fat from the body.

It strengthens your hamstrings.

Reduce fatigue and anxiety.

This yoga relieves headache and insomnia.

Reduce lower back pain.

Stretches the shoulder and chest.

Stimulates heart and blood circulation.

Improves balance in the body and helps in increase stamina.

Your body alignment is improved.

When Surya Namaskar Should Be Done?

You may perform Surya namaskar during any time of the day especially when your tummy is lite. But preferred time for this yoga is during sunrise because Sun helps in rejuvenating the vitals of the body and refreshes our mind.

Surya Namaskar Poses Step By Step with Images

1. Pranamasana (Prayer Pose)ॐ मित्राय नमः  (Om Mitraaya Namah)

& 2. Urdhva Hastasanaॐ रवये नमः (Om Ravaye Namah)

 Pranamasana (Prayer Pose) - Surya Namaskar
& Hastauttanasana (Raised Arms Pose) -Surya Namaskar

Steps-

  1. Stand straight and join your hands.
  2. Inhale, take your hands above your head interlocking your fingers.
  3. Also, stand on your toes by raising your heels and keep all the weight on your toes.
  4. Stay in the position for 20 seconds.

3. Uttanasana or Hastapadasana (Standing Forward Bend)ॐ सूयार्य नमः (Om Suryaaya Namah)

Hastapadasana (Standing Forward Bend) - Surya Namaskar

Steps-

  1.  Inhale and while exhaling bend your hands and body from hips.
  2. Try to touch your feet with the hands.
  3. Hold the position for 10-20 seconds.
  4. Keep your legs parallel to each other.
  5. You must feel stretch in your hamstrings.

4. Ashwa Sanchalanasana (Equestrian Pose) – ॐ भानवे नमः (Om Bhaanave Namah)

Ashwa Sanchalanasana (Equestrian Pose) - Surya Namaskar

Steps-

  1. Take your left leg back and stretch as far as possible..
  2. Breathing out, and bend your right knee.
  3. Keep your hands on the floor.
  4. As you come to the position, stretch your body.
  5. Make a gentle effort to push your pelvis down.
  6. Be in the position for 10-20 seconds.

5. Adho Mukha Shvanasanaॐ खगाय नमः (Om Khagaaya Namah)

Adho Mukha Svanasana (Downward Faccing Dog) - Surya Namaskar

Steps-

  1. Exhale and take your right leg back to the floor, by lifting your hips upwards.
  2. Try to be in the shape of the inverted ‘V’.
  3. Stay in the position for about 10-20 seconds.

6. Ashtanga Namaskara (Eight Limbed Pose)ॐ पूष्णे नमः (Om Puushne Namah)

Astanga Namaskara (Eight Limbed Pose) - Surya Namaskar

Steps-

  1. Lower the body so the body is parallel to the ground.
  2. Give the accompanying parts a chance to touch the floor – The two feet, the two knees, the two palms, the chest and the jaw.
  3. The hip and guts is somewhat raised up.
  4. While playing out this represent the breath is held outside and the breathing is ceased for few moments.

7. Bhujangasanaॐ हिरण्यगर्भाय नमः (Om Hiranyagarbhaaya Namah)

Bhujangasana (Cobra Pose) - Surya Namaskar

Steps-

  1. Lie on the floor on the stomach.
  2. Keep your toes pointing straight back, hands under the shoulder keeping elbows parallel.
  3. Inhale and lift your chest off the floor, keeping your legs on the floor.
  4. Draw your shoulders back and heart forward.
  5. Try to keep your hands straight while going up and your head seeing upwards.
  6. Hold the position for 30 seconds or more.

8. Adho Mukha Svanasana (Downward Facing Dog)ॐ मरीचये नमः (Om Mareechaye Namah)

Adho Mukha Svanasana (Downward Faccing Dog) - Surya Namaskar

Steps-

  1. Lift your hips upwards by lifting your body.
  2. Set your knees directly below your hips and your hands slightly forward of your shoulders.
  3. Try to be in the shape of the inverted ‘V’.
  4. Stay in the position for about 10-20 seconds.

9. Ashwa Sanchalanasana – ॐ आदित्याय नमः (Om Aadityaaya Namah)

Ashwa Sanchalanasana (Equestrian Pose) - Surya Namaskar

Steps-

  1. Bring your left leg in front, keeping your right leg in same position.
  2. Stretch your right leg as far as possible.
  3. Keep your hands parallel to your left leg.
  4. Stay in the position for about 10-20 seconds.
  5. Keep your head straight looking in front.

10. hastapadasana (Standing Forward Bend)ॐ सवित्रे नमः (Om Savitre Namah)

Hastapadasana (Standing Forward Bend) - Surya Namaskar

Steps-

  1. Bring your right leg in front and keep parallel to the left leg.
  2.  Inhale and while exhaling bend your hands and body from hips.
  3. Try to touch your feet with the hands.
  4. Hold the position for 10-20 seconds.
  5. Keep your legs parallel to each other.
  6. You must feel stretch in your hamstrings.
  7. Rise slowly with an elongation in your back.

11. Urdhva Hastasanaॐ अर्काय नमः (Om Arkaaya Namah)

& 12. Pranamasana (Prayer Pose)ॐ भास्कराय नमः (Om Bhaaskaraaya Namah)

Hastauttanasana (Raised Arms Pose) -Surya Namaskar
& Pranamasana (Prayer Pose) - Surya Namaskar

Steps-

  1. Inhale, take your hands above your head interlocking your fingers.
  2. Also, you can stand on your toes by raising your heels and keep all the weight on your toes.
  3. Stay in the position for 10 seconds.
  4. Now, bring your hands down.
  5. Join your hands and be in the position for 10-20 seconds.
  6. Now, come to the normal with your hands on the side of your legs.

For more information on Yoga poses click here

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