Surya Namaskar or Sun Solutation image

Surya Namaskar Or Sun Solutation

In Sanskrit, Surya means sun, and namaskar means greeting or Salutation. Surya Namaskar is then a greeting to the sun!

In Sanskrit, Surya means sun, and namaskar means greeting or Salutation. Surya Namaskar is then a greeting to the sun!

Surya Namaskar, or Sun Salutation, is a Sequence of 12 powerful Surya Namaskar is also known to have an immensely positive impact on the body and mind.

Practicing Yoga poses.

The Purpose of Surya Namaskar  

Performing Asanas in the rays of the sunrise sounds beautiful and inviting.

  • Surya Namaskar comprises 12 steps that are purposefully woven together to benefit the mind and body in various ways. 
  • Surya Namaskar is a practice and warming-up before performing different yoga asanas. It allows for "opening" of the body as it stretches, strengthens, and lengthens all muscle groups. 
  • Surya Namaskar stimulates prana, life force energy through the body, helping to regulate our mental and physical faculties.  

Surya NamaskarSteps to Follow:

Step 1. Pranamasan a (Prayer pose)

Stand at the edge of your mat, keep your feet together and balance your weight equally on both feet. Expand your chest and relax your shoulders. As you breathe in, lift both arms from the sides, and as you exhale, bring your palms together in front of the chest in a prayer position.

Tip: Focus on breathing so you can get into a calmer mode.

Step 2. Hasta uttanasana (Raised arms pose)

Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers.
Tip to deepen this Yogastretch:
You may push the pelvis forward a little bit. Ensure you're reaching up with your fingers. Do not bend backward.

Step 3. Hastapad Asana(Standing forward bend)

Breathe out and then bend forward from the waist keeping the spine erect. Put your hands on the floor beside your feet as you exhale completely.
Tip to deepen this Yogastretch:
You may bend the knees to bring the palms down to the floor if necessary. Now make a gentle effort to straighten the knees. It's a good idea to keep the hands fixed in this position and not move them 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 right knee to the floor and look up.

Tip: Ensure that the left foot is exactly in between the palms

Step 5. Dandasana (Stick pose)

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

Tip: Keep your arms perpendicular to the floor.

Step 6. Ashtanga Namaskara (Salute with eight parts)

Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, and rest your chest and chin on the floor. Raise your posterior a little bit. The two hands, two feet, two knees, chest, and chin (eight parts of the body) should touch the floor.

Step 7. Bhujangasana (Cobra pose)

Slide forward and raise the chest up into the Cobra pose. You may keep your elbows bent in this pose with the shoulders away from the ears. Look up at the ceiling.
Tip :
As you inhale, make a gentle effort to push the chest forward; as you exhale, make a gentle effort to push the navel down—Tuck the toes. Ensure you're stretching as much as possible and not forcing your body.

Step 8. Partisan a (The Mountain Pose)

Breathing out, lift the hips and the tailbone to bring the body into an inverted 'V' pose.
Tip to deepen this Yogastretch:
If possible, try and keep the heels on the ground and make a gentle effort to lift the tailbone, going deeper into the stretch.

Step 9. Ashwa Sanchalanasana (Equestrian pose)

Breathing in, bring the right foot forward in between the two hands. The left knee goes down on the floor. Press the hips down and look up.
Tip to deepen this Yogastretch:
Place the right foot strictly between the two hands and the right calf perpendicular to the floor. In the Same position, make a gentle effort to push the hips down towards the floor, to deepen the stretch.

Step 10. Hastapadasana (Standing forward bend)

Breathing out, bring the left foot forward. Keep your palms on the floor, and you may bend your knees if necessary.
Tip to deepen this Yogastretch:
Gently straighten the knees, and try and touch your nose to the knees. And Keep breathing.

Step 11. Hastauttanasana (Raised arms pose)

Breathing in, roll the spine up. And then, RaiSe the hands and bend backward slightly, pushing the hips outward.
And then ensure that your biceps are beside your ears. Here, The idea is to stretch up more rather than stretch backward.

Step 12. Tadasana (A Tree Pose)

As you exhale, straighten the body, then bring the arms down. Relax in this position and observe the Sensations in your body.

            This completes one Set of Surya Namaskar. Complete the round by repeating the steps. This time, start with taking the left foot behind in step number 4 and bringing the right foot forward in step 10. Once done, you would've completed one round of Surya Namaskar.

The Benefits of Surya Namaskar

Various studies are emerging on the investigations of Yoga as having physical and mental health benefits. As Western and Eastern medical systems merge, the energetic benefits of Surya Namaskar also appear. 

Physical Health Benefits 

              Although Anyone can practice Surya Namaskar at any time of the day, it is best to practice it at sunrise as the sun can help revitalize the body & the mind.

              Anyone can do Surya Namaskar to benefit one's cardiovascular health and can aid in Weight Loss.  

  1. Improves Blood Circulation: Apart from generating a lot of movement in the body, the breathing patterns Exercise the lungs. It also ensures that fresh oxygenated blood reaches all parts of the body. Exhaling helps discard toxins from the body.
  2. Helps for Weight Loss: This Weight Loss coupled with Healthy Eating.
  3. Tones muscles: Once you get into the groove of doing the Asanaregularly, it will help tone your abdomen and arms. It will also improve the flexibility in your body and strengthen the body from the inside.
  4. Improves hair and skin quality: Asana is robust in keeping a person's body youthful and healthy. The blood circulation will help enhance a glow on your face and prolong the skin's aging and hair's greying.

             Surya Namaskar is also beneficial for digestive health and other body systems. Surya Namaskar interacts with the body's organs directly by applying pressure, massaging, stretching, and toning up the muscles.

Mental Health Benefits

The practice has mental health benefits. The consistent practice of Surya Namaskar sharpens one's ability to focus, improves Self-confidence, and helps to develop Self-discipline. It calms the nervous system, and its constant practice can contribute to managing anxiety, depression, and Insomnia.

Besides good health, Surya Namaskar also provides an opportunity to express gratitude to the sun for sustaining life on this planet.

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Add Your Comment
    • Bob
    • On Aug. 21, 2022 at 6:43 a.m.

    Surya namaskar is way to better health. Nice Article.

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