Surya Namaskar: The Complete Guide to Sun Salutation

What is Surya Namaskar?
Surya Namaskar, also known as Sun Salutation, is one of the most powerful and holistic yoga practices. It’s a sequence of 12 yoga postures (asanas) performed in a flowing manner with synchronized breathing. Traditionally, it is practiced early in the morning, facing the rising sun, as a gesture of gratitude and to absorb positive solar energy.

[ “If you’re doing Surya Namaskar, you should also read my post on Breathing Yoga Techniques.” ]
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🧘 Steps of Surya Namaskar (12 Poses)

1. Pranamasana (Prayer Pose) – Stand straight, join your palms, and exhale.

2. Hastauttanasana (Raised Arms Pose) – Inhale and stretch your arms upward and slightly backward.

3. Hasta Padasana (Hand to Foot Pose) – Exhale, bend forward, and touch your toes.

4. Ashwa Sanchalanasana (Equestrian Pose) – Inhale, stretch one leg back, and lift your head.

5. Dandasana (Plank Pose) – Exhale, take both legs back, keeping your body straight.

6. Ashtanga Namaskara (Eight-Limbed Pose) – Gently bring your knees, chest, and chin down to touch the mat, keeping your hips slightly raised and elbows close to your body.

7. Bhujangasana (Cobra Pose) – Inhale and lift your chest upward.

8. Adho Mukha Svanasana (Downward Dog Pose) – Exhale, lift your hips, forming an inverted V.

9. Ashwa Sanchalanasana – Inhale, bring one foot forward again.

10. Hasta Padasana – Exhale, bring both feet together and bend forward.

11. Hastauttanasana – Inhale, raise your arms and stretch back.

12. Pranamasana – Exhale and return to the prayer pose.


💡 This completes one round. For full benefits, practice 6–12 rounds daily.


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🌿 Benefits of Surya Namaskar
✅ Improves Flexibility: Works on the entire body — muscles, joints, and ligaments.
✅ Enhances Circulation: Boosts blood flow and energizes the body.
✅ Aids Weight Loss: Burns calories and tones the abdomen, arms, and thighs.
✅ Reduces Stress: Deep breathing calms the mind and balances hormones.
✅ Improves Digestion: Stimulates internal organs and metabolism.
✅ Strengthens the Spine: Promotes good posture and relieves back pain.
✅ Balances Body & Mind: Encourages mindfulness, focus, and inner peace.


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🕒 Best Time to Practice
Morning (at sunrise): For energy and vitality.

Evening (at sunset): For relaxation and detoxification.

Practice on an empty stomach or 3 hours after meals.



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⚠️ Precautions
Avoid during fever, high blood pressure, hernia, or pregnancy (after the first trimester).

Practice slowly if you are a beginner.

Always consult a doctor or yoga instructor before starting.



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🌞 Final Thoughts
Surya Namaskar is more than just a physical workout — it’s a spiritual connection between your body, breath, and the energy of the Sun. Practicing it daily brings balance, strength, and serenity, making it a perfect way to start your day with positivity.

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