12 Steps Of Surya Namaskar (Sun Salutation) And Their Benefits

Surya Namaskar (Sanskrit: सूर्यनमस्कार), it is also called by name Sun Salutation. It is a Yoga to warm up the whole body by Surya Namaskar routine based on a sequence of graciously linked asana. The terms refers to the symbolism of Sun as the soul and the source of all life its light. It is comparatively a modern practice that developed in the 20th century and surya namaskar is very important yoga in modern world.

Without the sun there is no life exist on Earth, and the Surya Namaskar or the Sun Salutation, as they are popularly called, are an ancient method of showing gratitude or give respect to the earth and the sun that is the source of all forms of life on the earth.

Dicount-price-shivatattvayoga

In early morning is the best time to practice the Sun Salutation when the sun is rising. Make sure your stomach and intestines are empty.

Our very well experienced yogis said that the different parts of the body are ruled by different god’s urges of light. The Surya Namaskar Yoga is a complete body workout. Doing 12 sets of surya namaskar yoga asana transforms into undertaking 288 powerful yoga asana in a period of 12 to 15 minutes.

12 sets in single round of Surya Namaskar helps you burn out up to 13.90 calories. This is standard, how many sets to do at a time. In a regular practice, you should be able to do 108-time Surya Namaskar and if you will able to attend this figure of asana, you will automatically become fit and toned.

 

12 Steps of Surya Namaskar

 

Position 1

Salutation (Pranamasana)

salutation

Start in a standing position, pranayama pose, facing the sun. Both of your feet should touch each other than palms joined together, in prayer pose.

 

Position 2

Ardha Chandrasana (Raised Arm Pose)

Raised-Arm-Pose

Inhale, and lift your both arms up and slightly lean backward-curving your back. Be sure your biceps are close to your ears and try to stretch your whole body.

 

Position 3

Padangusthasana (Hand to foot pose)

hand-to-foot-pose

Exhale, breathe out, bend forward at the hips and places the hand beside your feet. Your knees should be straight and spine is erect. This pose give strengthen to back, abdominal muscles, and nervous system.

 

 

Position 4

Surya Darshan (Equestrian Pose)

Equestrian-Pose

Inhale, extend your left leg behind as far as, a left foot forward position in Between two hand and left your knee place it close towards the left part of the chest. Your both hands should be placed on your mat, your right foot between your hands, Look slightly upward and bend your neck slightly backward. This posture well for psychically and increases flexibility in the legs.

 

Position 5

Purvottanasana (Dandasana)

Dandasana

Inhale, stretch your both leg behind and bring your body into a parallel line. Both your hands should be placed on your mat, you’re both foot between your hands, head slanted towards the ceiling. This pose increase strength the wrists, legs, arms, and prepares the practitioner for more challenging arm balances.

 

Position 6

Salute with Eight parts (Ashtanga Namaskar)

Ashtanga-Namaskar

Breathe in, slowly bring down your knees to the floor and breathe out. Rest of your chin, chest, hands, and feet on the floor and raise your hips toward and abdomen high. By this yoga asana your chest muscles and hands becomes strong.

 

Position 7

Cobra Pose (Bhujangasana)

cobra-pose

Exhale, breathe out, stuck your elbows to the side of your body. Place your palms into the mat and lift your chest and head off the ground. Push lower body down till your forehead. This pose is good for a headache and a backache.

 

Position 8

Adho Mukha Svanasana (Mountain Pose)

Mountain-pose

Transform your position into the downward dog from Bhujangasana by elevating your hips up towards in mounted position, your arms should be straight and aligned with your head, and making an inverted-V with your body.

 

 

Position 9

Surya Darshan (Equestrian Pose)

Equestrian-Pose

Turn into Surya Darshan pose from adho mukha svanasana. Repeat the Position 4 again but with the opposite side.

Inhale, extend your Right leg behind as far as, a Right foot forward position in Between two hand and Right your knee place it close towards the right part of the chest. Your both hands should be placed on your mat, your right foot between your hands, Look slightly upward and bend your neck slightly backward. This posture well for psychically and increases flexibility in the legs.

 

Position 10

Padangusthasana (Hand to foot pose)

hand-to-foot-pose

Breathe out deeply, rise up and touch the mat, keeping both your palms in line with your feet, forehead touching your knees.

 

Position 11

Ardha Chandrasana (Raised Arm Pose)

Raised-Arm-Pose

Inhale, and lift your both arms up and slightly lean backward-curving your back. Be sure your biceps are close to your ears and try to stretch your whole body.

 

Position 12

Salutation (Pranamasana )

salutation

Return to a standing position, pranayama pose, facing the sun. Both your feet should touch each other than palms joined together, in prayer pose.

 

Surya Namaskar Benefits

  • It gives strength to your digestive system including stomach, pancreas, intestines, liver, and cures, and prevents constipation.
  • It refines your heart and will cure and prevent blood pressure, shiver.
  • It gives strength to neck, shoulders, arms, wrists, fingers, back, stomach, waist, abdomen, intestines, thighs, knees, calves and ankles.
  • It removes the sickness of women and warped taste and appetite, unusual to pregnant women and regarded as expected.
  • If you do practicing every day in your morning schedule, the Vata, Pitta, and Kapha are also balanced.
  • Depression is improved and nervousness is reduced.
  • Sleep and concentration are improved.

 

Share