Surya Namaskar Steps and its Benefits

Yoga is an age-old practice that unites the body, mind, and spirit. Regular yoga practice is essential for enhancing strength and flexibility. It also helps you get your mind clear and your emotions stable. When you practise regularly, your body and mind get better over time.

Sun Salutation, or Surya Namaskar, is an essential yoga practice. Usually done at sunrise, this ritual honours the sun. It is a combination of 12 yoga poses that provides a comprehensive full-body workout. 

In this blog, we will discuss the Surya Namaskar steps and how it benefits our overall health. 

How to Perform the 12 Steps of Surya Namaskar?

Each cycle of Surya Namaskar has two sets of twelve yoga poses, and you need to practice the version that suits you best. Here are the twelve poses listed for you:

Step 1: Pranamasana

To start with the first step of Surya Namaskar, you need to perform Pranamasana, which is an upright standing posture with your feet aligned closely. You have to proceed to inhale deeply, keeping your shoulders relaxed while raising your hands sideways and expanding your chest. You can join your palms together in front of your chest after exhaling gently. 

Step 2: Hasta Uttanasana

You need to take a deep breath and gradually lift your hands upward while making sure your palms are together. You must let your body relax and keep your back in a slightly slanting position. Make sure you keep your biceps close to your ears. 

Step 3: Hasta Padasana

You need to exhale and move forward slowly, folding from your waist. Keep in mind that you must focus on bending the upper portion of your body while keeping your spine straight as your body lowers toward the ground.

Step 4: Ashwa Sanchalanasana

In the next step, you need to inhale deeply while stretching your body parallel to the ground. Now, you are required to stretch your arms along your sides, followed by bringing your right knee toward the right side of your chest. You must proceed to arch your back gently and look forward while stretching your left leg behind you at the same time.

Step 5: Dandasana

For this step, your body must be kept in a parallel position to the ground while you inhale and stretch the leg backwards, making sure it aligns with the left leg. 

Step 6: Ashtanga Namaskara

To perform this step, you must keep exhaling deeply as you lower your knees gradually toward the ground. Remember that your hips should be elevated, and you are required to lower your chin to the ground while making sure a slight arch is maintained on your back. 

Step 7: Bhujangasana

Firstly, you must align your torso and chest to the ground and make sure your legs and midsection stay flat simultaneously, using your hands to support your body.

Step 8: Parvatasana

You need to try to keep your feet and palms in place as you lift your midsection gradually and release your breath in a gentle way as you practice this pose.

Step 9: Ashwa Sanchalanasana 

You need to inhale as you go back to the pose while placing your right foot forward next to your left foot.

Step 10: Hasta Padasana

For this step, you need to hold your left foot adjacent to the right one while steadily bringing the left foot forward while exhaling.

Step 11: Hasta Uttanasana

You must inhale deeply, raise your hands up, and proceed to bed backward in a gradual way.

Step 12: Pranamasana

To perform the final step, you need to maintain the Namaskar mudra as you exhale and let your body relax, thereby finishing the cycle. 

Book a free demo online yoga classes for consulting on mastering Surya Namaskar regularly for practical fitness and holistic well-being.

Contact seller Share