Surya Namaskar Steps: Explained in Detail

The word Surya means the Sun, while Namaskar means bowing down. Yogis practice yoga for the purpose of appreciating, honoring, and paying reverence to the sun, the source of all life. To energize your body and relax stiffness, it is common to practice this. There are total 12 surya namaskar steps. Which we have explained in this article.

surya namaskar steps
Surya Namaskar Steps

What is the purpose of performing Surya Namaskar Steps in the morning?

There is science behind executing the Sun Salutations during sunrise. Ancient Indian sages and saints believed that there are divine impulses or Devas that govern the different parts of the human body.

You can internalize the sun with Surya Namaskar by connecting it to your body system. The Surya Namaskar’s design with the twelve postures can help the twelve sun cycles become in sync with your physical cycles.

Humans have a central point in their bodies, called the solar plexus. Connected to the Sun, it is behind the navel. Surya Namaskar is highly recommended in the morning by many yoga masters for this reason. Solar plexus can be boosted with this method because of its consistency. As a consequence, vitality, confidence, ingenuity, instinct, and mental abilities increase.

surya namaskar steps
surya namaskar steps

There are 12 Surya Namaskar Steps

During a fast pace, the Sun Salutation can be very beneficial for the cardiovascular system. When yoga postures are performed at a slower pace, they can be quite relaxing and reflective. Whatever way you choose to salute the sun, it will be enjoyable. Regular stretching and flexibility will surely result from regular practice.

You can deepen your practice of Surya Namaskar by following these steps every morning. Take a look!

Step 1: Pranamasana – Prayer pose (Surya Namaskar Steps)

Here is how the execution is done:

  • Keep your feet together and distribute your weight equally on both feet while standing at the end of your mat.
  • Relax your shoulders and open your chest.
  • Grasp both of your arms and inhale deeply.
  • Bring your palms together in front of your chest in a prayer position as you exhale.

Tip for deepening your yoga stretching:

  • Stand on your feet as if they were tripods.
  • Maintain a straight spine and activate your legs.

Step 2 is to raise your arms in a raised position – Hastauttanasana

Here is how the execution is done:

  • Take a deep breath and raise your arms.
  • Keep your biceps near your ears.
  • Start stretching from the heels up to the tips of your fingers.

Tip for deepening your yoga stretching:

  • Just a little bit forward with the pelvis.
  • Reach up with your fingers instead of bending backwards.

Pose 3: Hand to foot – Hasta Padasana

Here is how the execution is done:

  • As you breathe out, bend forward from the waist while keeping your spine straight.
  • Let your hands completely rest beside your feet as you exhale.

Tip for deepening your yoga stretching:

  • Bring your palms to the floor by bending your knees.
  • Straighten your knees with a moderate effort.
  • This position should be maintained throughout.
  • Once you have completed the third sequence, don’t move them.

Step 4: Ashwa Sanchalanasana – Equestrian pose

Here is how the execution is done:

  • Put your right leg back as far as you can by breathing in and pushing it back.
  • Slowly look up while bringing your right knee to the floor.

Tip for deepening your yoga stretching:

  • The left foot should be between the palms of your hands.

Step 5 involves the stick position – Dandasana

Here is how the execution is done:

  • Take a deep breath and bend your left leg
  • Straighten out your entire body.
  • The following yoga stretch deepens your practice:
  • Maintain a straight line with your arms.

Step 6: Ashtanga Namaskara with eight points or parts

Here is how the execution is done:

  • Let your knees gradually touch the floor and then exhale.
  • Slide forward by slightly reversing your hips.
  • Lie on your back and relax at the same time.
  • A little elevation of your posterior will help.
  • The following yoga stretch deepens your practice:
  • You should touch the ground with two hands, two feet, two knees, your chest, and your chin.

Step 7: The Cobra pose, or Bhujangasana

Here is how the execution is done:

  • Put your chest up in the Cobra pose as you slide forward.
  • Maintain this pose with bent elbows.
  • Avoid touching your ears with your shoulders.
  • Looking up slowly is a good idea.
  • The following yoga stretch deepens your practice:
  • Put a moderate amount of effort into pushing your chest forward.
  • Make a light effort to push your navel downward as you exhale.
  • Put your toes under.
  • Don’t go beyond your body’s limits when stretching and ensure that you do your best.

Step 8 is Parvatasana or Mountain Pose

Here is how the execution is done:

  • Take a deep breath and lift your hips and tailbone.
  • Invert the V pose by putting your chest down.
  • The following yoga stretch deepens your practice:
  • Stay as close to the ground as possible.
  • Elevate your tailbone in a moderate manner.
  • Deepen your stretch gradually.

Step 9: Ashwa Sanchalanasana, the Equestrian Pose

Here is how the execution is done:

  • Your right foot should be positioned between your two hands. Breathe in and step it forward.
  • Put your left knee on the ground.
  • Look up after pressing your hips down.

Tip for deepening your yoga stretching:

  • Between your right hand and your left hand, place your right foot.
  • Your right leg should be parallel to the ground.
  • The yoga stretch can be deepened by pushing your hips to the floor only with moderate effort.

Step 10 – Hands to feet – Hasta Padasana (Surya Namaskar Steps)

Here is how the execution is done:

  • Exhale and step left.
  • Face the ground with your palms down.
  • If you feel discomfort, you can bend your knees.
  • The following yoga stretch deepens your practice:
  • Your knees should be straight and your nose should be touching your knees if you can.
  • Breathe normally.

Step 11 – Hastauttanasana

Here is how the execution is done:

  • Inhale and roll up your spine,
  • Bend your back a little bit and raise your hands
  • Try to move your hips outward a little bit.
  • The following yoga stretch deepens your practice:
  • Your biceps should be next to your ears.
  • Rather than stretching backwards, aim to stretch up more.

Step 12: Standing Mountain – Tadasana

Here is how the execution is done:

  • Start by exhaling and straightening your body.
  • You should bring your arms down.
  • The following yoga stretch deepens your practice:
  • Take a moment to relax in this yoga pose.
  • Feel the sensations you get in your body when you perform Sun salutations.
  • Finally, finish with a yoga Nidra to relax your whole body. Sun salutations need sufficient time to make an impact on your body. Resting the body and mind is possible.

Benefits of Surya Namaskar Steps

Those who are juggling work, family, and fitness programs will find Surya Namaskar very ideal. It offers numerous health benefits to both the young and old, as well as ensuring good health.

Good for Weight Management

Women are mostly interested in losing weight. It is great news that there is an inexpensive way to do that! Stretching your abdominal muscles can definitely help you lose extra calories. Weight can be controlled by regulating the hormones released by the thyroid gland. Yoga is beneficial for childbirth, regulating menstrual cycles, increasing breastmilk production, preventing constipation, achieving a glowing skin surface, and getting rid of wrinkles. The benefits of this are indeed great for women. As a result, areas such as hips, thighs, abdomen, chin, and neck can literally lose fat.

Cognitive Skills Booster

Children can also benefit from sun salutations as a way to improve concentration and calm their minds. The brain and spinal cord are part of the nervous system, and it can revitalize them.

Your Dosha balance

Saluting the sun can help balance the three doshas Pitta, Kapha, and Vata. Due to various factors, these constitutions may become unbalanced. The weather, food, daily activities, work stress, and sleep quality can all affect a person’s dosha. You can however balance your dosha by practicing Surya Namaskar regularly.

Good Maintenance of Over-all Health

The practice of Surya Namaskar prevents contracting tuberculosis, in addition to helping the lungs. Blood circulation can be improved, preventing blood pressure issues and palpitations. Additionally, it corrects any problems with glandular function. Believe it or not but it can increase your longevity.

Thank you for practicing Surya Namaskar. Warming up before practice is of course important. If you’re doing your sun salutations in the evening, perform them from the West direction.

When doing the Sun Salute yoga sequence, smile and feel grateful. Furthermore, you should perform it slowly, with awareness of your breath, and with grace. It is important to breathe naturally.

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