It is an ancient practice of Indian “rishis” of showing respect to the sun, which is the main source of energy on the planet. Suryanamaskar or sun salutation is the complete body workout. According to experts, practicing sun salutation or Surya Namaskar Steps properly for 10-15 minutes is equal to practicing more than 250 different yoga poses. Regular practice of Surya Namaskar enhances the solar plexus (which is the central point of the human body). It provides key health benefits in a very compact way.
Basically, Surya Namaskar Steps or Sun Salutation Sequence is consists of 12 different yoga poses like,
- Pranamasana – The Prayer Pose
- Hastauttanasana – The Raised Arms Pose
- Hasta Padasana – The Hand to Foot Pose
- Ashwa Sanchalanasana – The Equestrian Pose
- Parvatasana – The Mountain Pose
- Ashtanga Namaskara – Salute With Eight Parts or Points
- Bhujangasana – The Cobra Pose
- Parvatasana – The Mountain Pose
- Ashwa Sanchalanasana – The Equestrian Pose
- Hasta Padasana – The Hand to Foot Pose
- Hastauttanasana –The Raised Arms Pose
- Tadasana – The Palm Tree Pose
Surya Namaskar Steps (Sun Salutation Sequence)
Keep in mind that for any exercise, breathing rules should be followed properly. Let’s see how to practice Surya Namaskar step by step?
1. Pranamasana – The Prayer Pose
Before starting suryanamaskar , stand in prayer pose and breathe normally. Keep your feet together and relax.
2. Hastauttanasana – The Raised Arms Pose
While inhaling (breathe in) raise your hands upward and bend backward by stretching the whole body.
3. Hasta Padasana – The Hand to Foot Pose
Now, while exhaling (breathing out) bend downwards. Try to touch your hands to the floor beside the feet.
4. Ashwa Sanchalanasana – The Equestrian Pose
Inhale and move your left leg backward as far as possible and move your right leg by folding your knee as shown in the above image. Look upward in this position.
5. Parvatasana – The Mountain Pose
Breathing out and bring your body in ‘inverted V’ (/\) shape
6. Ashtanga Namaskara – Salute With Eight Parts or Points
Hold your breath. Move downward and until your feet, knees, hands, chest, forehead touches the ground.
7. Bhujangasana – The Cobra Pose
While inhaling raise your head upward and move backward slowly. In Surya namaskar steps, this Bhujangasana cobra pose is an effective to reduce your belly fat and lose weight.
8. Parvatasana – The Mountain Pose
Now, while exhaling slowly come in Parvatasana pose.
9. Ashwa Sanchalanasana – The Equestrian Pose
Inhale slowly. Bend your right leg and move your left leg back as shown in the above image.
10. Hastapadasana – The Hand to Foot Pose
Now, while breathing out bend forward and try to touch your hands to the floor beside the feet.
11. Hastauttanasana -The Raised Arms Pose
Raise your upper body upward while inhaling.
12. Tadasana – The Palm Tree Pose
Stand straight by touching both feet together. Bring your hand close to your chest and relax. The beginner should repeat this cycle for 10 – 1 5 times. After a good practice, you can increase the duration.
Benefits of Surya Namaskar Steps (Sun Salutation)
- Improves blood circulation of the body.
- Beneficial in weight loss and reducing belly fat.
- Helps to regulate the menstrual cycle.
- Improves memory power
- Strengthens the overall body
- Improves flexibility.
- Calms the mind.
- Gives positive energy and improve positive thinking.
- Brings glow on your face and prevent hair loss.
- Strengthens the arms, back, shoulders and legs, hips, quads.
- Cures constipation and indigestion problems.
- Improves bowel movement.
- Cures problems related nervous system.
- Brings body in good shape.
- Reduces stress and depression.
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