Introduction

Surya Namaskar, also known as Sun Salutation, is a popular yoga practice that has been around for centuries. It is a sequence of 12 yoga poses that are performed in a particular order, with each pose flowing smoothly into the next. Surya Namaskar is considered a complete body workout as it involves stretching, bending, and twisting of the body. In this article, we will discuss the steps involved in performing Surya Namaskar and its numerous benefits.

The Steps Involved in Surya Namaskar

Step 1: Pranamasana (Prayer Pose)

Stand at the edge of your yoga mat with your feet together and hands in a prayer position in front of your chest. Take a few deep breaths and center yourself.

Step 2: Hasta Uttanasana (Raised Arms Pose)

Inhale deeply and raise your arms above your head, keeping them shoulder-width apart. Arch your back slightly and look up at your hands.

Step 3: Uttanasana (Standing Forward Bend)

Exhale and bend forward from your hips, keeping your spine straight. Place your hands on the floor beside your feet or on your shins.

Step 4: Ashwa Sanchalanasana (Equestrian Pose)

Inhale and step your right foot back, keeping your hands on the floor. Keep your left knee bent at a 90-degree angle and look up at the ceiling.

Step 5: Dandasana (Plank Pose)

Exhale and bring your left foot back to meet your right foot. Keep your arms straight and your body in a straight line from head to heels.

Step 6: Ashtanga Namaskara (Eight-Limbed Pose)

Slowly lower your knees to the floor and exhale. Keep your hips up and your elbows close to your body, lowering your chest to the floor.

Step 7: Bhujangasana (Cobra Pose)

Inhale and slide forward, keeping your hands beside your chest. Raise your chest and head while keeping your navel on the floor.

Step 8: Adho Mukha Svanasana (Downward-Facing Dog Pose)

Exhale and lift your hips, making an inverted V-shape with your body. Keep your hands and feet on the floor, and your head between your arms.

Step 9: Ashwa Sanchalanasana (Equestrian Pose)

Inhale and step your right foot forward between your hands. Keep your left knee on the floor and look up.

Step 10: Uttanasana (Standing Forward Bend)

Exhale and bring your left foot forward to meet your right foot. Keep your head down and your hands on the floor.

Step 11: Hasta Uttanasana (Raised Arms Pose)

Inhale and raise your arms above your head, arching your back slightly and looking up at your hands.

Step 12: Tadasana (Mountain Pose)

Exhale and bring your hands down to your sides, standing tall and straight.

The Benefits of Surya Namaskar

Performing Surya Namaskar daily can have numerous benefits for both the body and mind. It helps to improve flexibility, strengthen muscles, and improve overall fitness. Surya Namaskar also helps to calm the mind, reduce stress and anxiety, and improve concentration. Additionally, it can help to regulate the digestive system and improve blood circulation.

Conclusion

Surya Namaskar is an excellent form of yoga that can be practiced by people of all ages and fitness levels. By following the steps outlined in this article and practicing regularly, you can enjoy the numerous benefits that Surya Namaskar has to offer. So, start your yoga journey today and experience the transformative power of Surya Namaskar.