Surya Namaskar

Sun Salutation, also known as Surya Namaskar, is one of the oldest forms of expressing gratitude to the sun. It is normally done in the morning to welcome the sun. It is done in sets of fives and consists of eight asanas arranged in a 12-step sequence for each side, right and left. Whenever you do that, take a deep breath with your body’s movements while doing so.

It’s said to be extremely good for both the mind and the body. Surya Namaskar is a weight-loss, muscle-strengthening, and immunity-boosting yoga practice. It also enhances blood flow and reduces anxiety.

How to do Surya Namaskar (Sun Salutation)?

Surya Namaskar, or sun salutation, is done by performing 12 Surya Namaskar poses while facing the sunrise. Surya Namaskar can be accompanied by Sun Salutation Mantras. The Chants resonate in the body, mind, and breath, resulting in spiritual harmony as well as physical strength.

Benefits of Surya Namaskar

via GIPHY

Learn the steps of Surya Namaskar

Surya Namaskar is performed in the following twelve steps:

1. Pranam Asana (The Prayer pose)

Mantra: “Om Mitraaya Namaha”

Prayer-Pose

Your Surya Namaskar begins with Pranamasana. Stand tall on your mat with your feet aligned closely. Inhale deeply, allowing your chest to expand and your shoulders to relax.

Raise your arms from the sides as you inhale. Join your palms together as you exhale, as if praying in front of a god. This is the first salutation to the sun, known as Pratham Namaskar.

2. Hasta Uttanasana (Raised arm pose)

Mantra: “Om Ravaye Namaha”

Hasta-Uttanasana-Raised-arm-pose

Take a deep breath and join your palms together. To stretch properly, lift your arms up while slightly bending and pushing your pelvis forward. To lengthen the spine, stretch backwards. Keep the biceps close to the ears while extending the entire body from the heels simultaneously.

3. PADAHASTASANA (Standing Forward Bend)

Mantra: “Om Suryaye Namaha”

PADAHASTASANA (Standing Forward Bend)

Exhale and bend forward from the waist while maintaining a straight spine. Bring both hands down to the floor and place them beside the feet while bending forward.

Beginners should bend their knees to bring their palms to the floor, then gently straighten them until they reach perfection.

Do’s

  • Bend forward in the waist while exhaling – palms to the ground, fingers pointing forward
  • Straight legs – Try to bring your brow to your knees – Neck relaxed

Don’ts

  • Avoid bending your knees.
  • Do not hold your neck in a tense position.

4. Ashwa Sanchalanasana (Equestrian pose)

Mantra: “Om Bhanaave Namaha”

surya namaskar

While keeping the previous pose, take a deep breath in and stretch your right leg back as far as you can. Raise your face to look up and place your right knee on the mat. Make sure your left leg is firmly stuck in the same position as before.

Dos –

  • The right leg’s knee should be bent
  • Bend your left leg backwards and touch your knee to the floor while maintaining your toes erect.
  • The left leg’s knee should touch the ground
  • Lower the waist/hips to the floor
  • Gaze upwards, both arms straight

Don’ts

  • Avoid bending your neck forward.
  • Avoid bending your elbows.

5. DANDASANA (Stick Pose)

Mantra: “Om Khagaya Namaha”

DANDASANA (Stick Pose)

Inhale deeply and return your right leg to its original position next to your left leg. Maintain a parallel relationship with the ground by keeping your hands under your shoulders. The entire length of your body should be in a straight line.

6. Ashtanga Namaskar Asana (Eight limbed salutation)

Manta: “Om Pooshne Namaha”

Ashtanga Namaskar Asana (Eight limbed salutation)

You must exhale while bringing your knees to the floor in this pose. You must push your hips backwards and slide your body in front with your chest and chin facing downward. The floor should be touched by all eight parts of the body.

Dos

  • Place the 8 parts of the body on the floor: toes, knees, chest, palms, and forehead. – Keep the hands close to the body, next to the shoulders.
  • Keep the elbows tight to the torso and pointing to the sky.

Don’ts

  • Do not touch the floor with your thighs, hips, waist, or abdomen.
  • Do not rest your chin on the floor.
  • Avoid letting your elbows fall away from your body.

7. Bhujangasana (Cobra pose)

Mantra: “Om Hiranya Garbhaya Namaha”

Cobra pose is another name for this. Simply align your chest and torso with the ground at a 90-degree angle while keeping your legs and mid-section flat on the ground. Make sure you support your body with your hands rather than transferring your entire weight to them.

Dos-

  • Push the upper body upwards so that the arms are straight.
  • Keep the fingers pointed forwards, palms on the ground, thumbs at 90 degree angle.
  • Open the chest, pull the shoulders downwards.
  • Drop the head and neck backwards and gaze upwards towards the sky.
  • Keep the heels, legs and knees together
  • Keep the toes erect  

Don’ts-

  • Do not let the legs or heels be apart.
  • Do not bend the elbows.
  • Do not hunch the shoulders towards the ears 

8. Adho Mukha Svanasana (Mountain pose)

Mantra: “Om Mareechaye Namaha”

Bring your feet to your toes and straighten your legs behind you. Allow your head to hang down and push through your shoulder blades as you raise and lower your hips. Maintain a straight arm and flat hands on the floor. Maintain a straight back and legs, and point your hips straight up at the ceiling.

Dos :

  • Raise the body into an inverted ‘V’ position by pushing the buttocks and waist into the air.
  • Try to touch the heels to the floor by bringing the head and chin to the chest.

Don’ts: Don’t bend your legs at the knees, and don’t bend your arms.

9. Ashwa Sanchalanasana (Equestrian pose)

Mantra: “Om Bhanaave Namaha”

Ashwa-Sanchalanasana-Equestrian-pose

While keeping the previous pose, take a deep breath in and stretch your right leg back as far as you can. Raise your face to look up and place your right knee on the mat. Make sure your left leg is firmly stuck in the same position as before.

Dos –

  • The right leg’s knee should be bent
  • Bend your left leg backwards and touch your knee to the floor while maintaining your toes erect.
  • The left leg’s knee should touch the ground
  • Lower the waist/hips to the floor
  • Gaze upwards, both arms straight

Don’ts

  • Avoid bending your neck forward.
  • Avoid bending your elbows.

10. PADAHASTASANA (Standing Forward Bend)

Mantra: “Om Suryaye Namaha”

Yoga-Asana-PADAHASTASANA-Standing-Forward-Bend

Follow The same instructions as Pose No 3

11. Hasta Uttanasana (Raised arm pose)

Hasta-Uttanasana-Raised-arm-pose

Follow The same instructions as Pose No 2

12. Pranam Asana (The Prayer pose)

surya namaskar
surya

Follow The same instructions as Pose No 1

FAQ

1) How many calories does Surya Namaskar burn?

Surya Namaskar is a full-body workout that burns roughly 13.90 calories per set and up to 416 calories in 30 minutes!

2) How many rounds of Surya Namaskar should be done in a day?

Beginners should start with 2-4 rounds and work their way up to as many as they are comfortable with. Some people practise Surya Namaskar for up to 12 rounds every day.

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