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How To Do The Surya Namaskar?

Unveil the graceful sequence of Surya Namaskar through detailed step-by-step instructions and illustrations.

  • 15 Nov 2023
  • 3 min read
  • 48 views

Surya Namaskar, also known as Sun Salutation, is a sequence of 12 powerful yoga poses that offers various benefits for the body and mind. Its benefits include maintaining cardiovascular health, stimulating the nervous system, toning muscles, and more. Not only does it provide an excellent cardiovascular workout, but it also has a positive impact on overall health and well-being. Hence, it is a great way to express gratitude to the sun for its life-sustaining energy.

 

However, most people don't know how to do the Surya Namaskar or are unaware of its benefits. Here, we will guide you to perform this series of yoga postures correctly.

 

How to do the Sun Salutation – Learn step-by-step

Learn how to do the Surya Namaskar step by step:

  • Step 1. Pranamasana (Prayer pose)

Stand at the edge of your mat with feet together and hands in prayer position at your chest.

  • Step 2. Hasta Uttanasana (Raised arms pose)

Inhale as you lift your arms up and back, keeping them close to your ears. Stretch your entire body upward.

  • Step 3. Hastapadasana (Standing forward bend)

In this step, exhale as you bend forward from your waist, keeping your spine straight. Bring your hands down beside your feet.

  • Step 4. Ashwa Sanchalanasana (Equestrian pose)

Inhale as you step your right leg back, bringing the right knee to the floor. Look up as you stretch your chest.

  • Step 5. Dandasana (Stick pose)

Breathe in and take your left leg back to bring your body into a straight line.

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

Gently lower your knees, chest and chin to the floor while exhaling, raising your hips slightly.

    Also read:

    • Step 7. Bhujangasana (Cobra pose)

    Inhale as you slide forward and lift your chest into the Cobra pose, keeping your shoulders away from your ears.

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

    Exhale as you lift your hips to form an inverted 'V' shape with your body.

    • Step 9. Ashwa Sanchalanasana (Equestrian pose)

    Now, inhale as you move your right foot forward between your hands and your left knee to the floor. Look up.

    • Step 10. Hastapadasana (Standing forward bend)

    In this step, exhale as you bring your left foot ahead to meet your right foot. Keep your palms on the floor.

    • Step 11. Hasta Uttanasana (Raised arms pose)

    Inhale as you roll your spine, raise your arms, and bend backwards slightly.

    • Step 12. Tadasana (Mountain Pose)

    Exhale as you straighten your body, bring your arms down, and relax.

     

    Complete one set of Surya Namaskar by repeating the steps. Start the next round with your left leg in step 4 and continue alternating legs for subsequent rounds.  We recommend you perform this ancient practice early on an empty stomach.

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