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Surya Namaskar/ Sun Salutations introduction

 Surya Namaskar or sun salutations is one of the basic yoga practices; However, it is imperative in the world of yoga. It stimulates your whole body and is a prayer of gratitude towards the sun.

In Sanskrit, Surya refers to the sun, while Namaskar means bowing or saluting. So, generally, Surya Namaskar or sun salutations are also known as Salute to the sun. There are many health benefits of sun salutation, such as:

  • Reduces body and mind stress level
  • Regulates your breathing
  • Stimulates your central nervous system
  • Enhance body circulation,

12 steps of Surya Namaskar or Sun Salutations

Each pose in Surya Namaskar or sun salutations increases muscle flexibility and engages a different part of your body. As a result, your body warms up to practice more powerful and complicated.

Asanas practicing the sun salutation also helps you gain spiritual knowledge and wisdom. Here are 12 steps for Surya Namaskar or sun salutations

1. Pranam Asana (Prayer Pose)

In the yoga sequence, the Pranamasana is the first posture, and for this, stand up straight in your mat and make sure you stand in a position where your feet are close to each other. After that, take a deep breath, smoothly leave your shoulder and expand your chest. Meanwhile, raise your arms in the sides during the inhalation and at the time of exhaling, bring your palms together.

2. Hasta Uttanasana (Arms Raised Pose)

Make sure your palms are joined, just like in the prayer pose. Take a deep breath, raise your arms, and twist back marginally. Your biceps remain near to your ears.

3. Bhujangasana (the pose of Cobra)

Rest your legs and midsection on the floor. Inhale and leave all pressure on your hands, so it is easy to raise your upper body.

4. Ashwa Sanchalanasana (Equestrian pose)

Bend your knees slightly in a way that your palms can rest on the floor next to your feet. Firstly, bring your right knee to the right side of your chest, and stretch your left leg back and take a deep breath. Raise your head and look ahead.

5. Hasta Padasana (Bend Position while Stand Forward)

Exhale and lean further from your waist. Try to touch the floor with your hands, and your spine must remain straight. It would be best if you exhaled slowly at the time of performing this pose.

 6. Chaturanga Dandasana (Stick pose)

Take a deep breath and back your right leg back; now both hands will be below your shoulders. Keep in mind; your body must parallel to the ground.

 7. Ashtanga Namaskara (salutation of Eight limbed)

This is also known as greetings using eight dots or parts. You need to exhale and slowly lower your knees towards the floor. Our chin must touch the floor so that you can suspend your hip in the air.

 8. Adho Mukha Svanasana (Mountain pose)

Keep your palms and feet in the same direction. You need to delicately lift your hips so that the body shape is altered to a V position. Rectify your elbows as well as knees and see towards your stomach.

9. Hasta Uttanasana (Arms Raised Pose)

Inhale and lift your upper body and Join your palms, after that raise your arms above your head, then fold it back.

10. Ashwa Sanchalanasana (Equestrian pose)

Bring your right foot forward between your hands and bring down the left knee. Smoothly down your hip and look straight ahead.

 11. Hasta Padasana (Standing Forward Bend)

Take a deep breath and put your left foot upward to next to your right foot. Keep the hands in an intact position, exhale the breath and bend your torso slowly.

12. Pranamasana (Prayer Pose)

This is the last step. Exhale and stand up straight in a relaxed manner. Lower your arms and hold your palms in front of your chest.

Wrapping up

Surya Namaskar/sun salutation is a series of 12 yoga poses performed in a single flow. It is one of the most famous sequences in practice, and each movement is coordinated with the breath. To get the maximum benefits from the sun salutation, you need to perform the above 12 asanas daily.

If you don’t have time for a full hour of daily yoga, Surya Namaskar/ sun salutations are a great way to keep your practice alive and reap the benefits. Consistency is critical, and it’s better to do a 20-minute practice than not.

Also, beside this surya namaskar, if you want to make your body healthy you can do fillowing 10 asanas mention here: 10 best Asanas for yoga therapy & to detox body, mind, and soul

Additionally, there are many ways to be healthy in Ayurveda, which you can follow in our health blog