Sun Salutation Sequence / How to do Surya Namaskar Steps?

Sun Salutation Sequence or Surya Namaskar Steps is a series of 12 strong yoga postures. Besides being a terrific cardiovascular exercise, Surya Namaskar is also recognized to have an enormously beneficial effect on the body and mind.

Surya Namaskar is best done early morning on an empty stomach. Each cycle of Sun Salutation consists of two sets, and each set is comprised of 12 yoga postures. You may discover many variations on how to perform Sun Salutation. However, it is recommended to adhere to one specific form and practice it frequently for the greatest benefits.

Besides excellent health, Surya Namaskar also offers a chance to show appreciation to the sun for supporting life on our planet. Sun Salutation Sequence.

Exercise 1: For next 10 days, perform 12 rounds of sun salutation, followed by various yoga postures, and then rest with a round of Yoga Nidra (a soothing guided meditation by Gurudev Sri Sri Ravi Shankar) (a relaxing guided meditation by Gurudev Sri Sri Ravi Shankar). You will be surprised to discover that this simple chant will help you remain healthy, joyful, and calm throughout the day.

Incredible advantages of Sun Salutation Sequence/ Surya Namasakar):

Helps maintain cardiovascular health

Stimulates the nerve system

Helps in stretching, flexing and conditioning the muscles

An great workout for weight loss management

Strengthens the immunological system

Enhances cognitive functions

Improves general health, strengthens the body and calms the mind

Sun Salutation Sequence as Follows:

Step 1. Pranamasana (Prayer posture) (Prayer pose)

Stand at the edge of the mat, keep your feet together and balance your weight evenly on both the feet. Expand your chest and relax your shoulders. As you breathe in, raise both arms up from the sides, and as you exhale, bring your hands together in front of the chest in prayer posture.

Step 2. Hastauttanasana (Raised arms posture) (Raised arms pose) Sun Salutation Sequence

Breathing in, raise the arms up and back, keeping the biceps near to the ears. In this posture, the aim is to extend the entire body up from the heels to the tips of the fingers.

Tip to deepen this yoga stretch:

You may press the pelvis forward a little bit. Ensure you’re reaching up with the fingers rather than attempting to bend backward.

Step 3. Hastapadasana (Standing forward bend) (Standing forward bend)

Breathing out, bend forward from the waist maintaining the spine upright. As you exhale fully, bring the hands down to the floor alongside the feet.

Tip to deepen this yoga stretch:

You may bend the knees, if required, to bring the hands down to the floor. Now make a modest attempt to straighten the knees. It’s a good idea to maintain the hands locked in this posture and not move them thereafter until we complete the sequence.

Also Read 10 Surya Namaskar Mantra to Get You Started

Step 4. Ashwa Sanchalanasana (Equestrian posture) (Equestrian pose) Sun Salutation Sequence

Breathing in, push your right leg back, as far back as can. Bring the right knee to the floor and gaze up.

Tip: How to deepen this yoga stretch?

Ensure that the left foot is precisely in between the palms.

Step 5. Dandasana (Stick position) (Stick pose)

As you breathe in, take the left leg back and bring the entire body in a straight line.

Tip to deepen this yoga stretch:

Keep your arms perpendicular to the floor.

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

Gently pull your knees down to the floor and exhale. Take the hips back slightly, slip forward, lay your chest and chin on the floor. Raise your rear a little bit. The two hands, two feet, two knees, chest and chin (eight parts of the body) should contact the floor.

Learn how to treat your mind, body, and emotions using the techniques taught in The Art of Living Meditation and Breath class. This is your full healthcare bundle.

Step 7. Bhujangasana (Cobra position) (Cobra pose) Sun Salutation Sequence

Slide forward and lift the chest up into the Cobra position. You may maintain your elbows bent in this position with the shoulders away from the ears. Look up at the ceiling.

Tip to deepen this yoga stretch:

As you inhale, make a delicate effort to push the chest forward; as you exhale, make a soft attempt to press the navel down. Tuck the toes under. Ensure you’re stretching only as much as you can and not pushing your body.

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

Breathing out, raise the hips and the tailbone up to bring the body into an inverted ‘V’ posture.

Tip to deepen this yoga stretch:

If feasible, try to maintain the heels on the ground and make a slight attempt to raise the tailbone up, moving further into the stretch.

Step 9. Ashwa Sanchalanasana (Equestrian posture) (Equestrian pose) Sun Salutation Sequence

Breathing in, bring the right foot forward in between the two hands. The left knee falls down on the floor. Press the hips down and lookup.

Tip to deepen this yoga stretch:

Place the right foot precisely between the two hands and the right calf perpendicular to the floor. In this posture, make a moderate effort to press the hips down towards the floor, to deepen the stretch.

Step 10. Hastapadasana (Standing forward bend) (Standing forward bend)

Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if required. Sun Salutation Sequence

Tip to deepen this yoga stretch:

Gently straighten the knees, and if you can, try to put your nose to the knees. Keep breathing.

Step 11. Hastauttanasana (Raised arms posture) (Raised arms pose) Sun Salutation Sequence

Breathing in, roll the spine up. Raise the wrists up and bend backward a little amount, pushing the hips slightly outward.

Tip to deepen this yoga stretch:

Ensure that your biceps are near your ears. The aim is to extend up more rather than stretching backward.

Step 12. Tadasana (Mountain Pose) (Mountain Pose)

As you exhale, first straighten the torso, then bring the arms down. Relax in this posture and notice the feelings in your body. Sun Salutation Sequence

This completes one set of Surya Namaskar. Complete the round by repeating the steps. Only this time, start with putting the left foot behind in step number 4 and bringing the right foot ahead in step number 10. Once done, you would’ve finished one round of Surya Namaskar.

Practicing Yoga helps improve the body and mind but is not a replacement for medicine. It is important to study and practice yoga under the guidance of a qualified Yoga instructor. In case of any medical issue, practice yoga only after contacting your doctor and a Sri Sri Yoga instructor.

Leave a Comment

%d bloggers like this: