Surya Namaskar - Sun Salutation Guide And Benefits


Surya Namaskar, also known as Sun Salutation, is a traditional sequence of yoga postures performed in a particular order to greet the sun and energize the body. It is a holistic practice that involves stretching, flexing, and strengthening different parts of the body, including the arms, legs, spine, and core.

The practice of Surya Namaskar is believed to have originated in ancient India and is often performed at the beginning of a yoga session as a warm-up or as a standalone practice. It is also considered a complete workout in itself, as it engages multiple muscle groups, improves blood circulation, and promotes mental clarity and focus.

The sequence of Surya Namaskar typically consists of 12 postures, each performed with a particular breath cycle. These postures include forward and backward bends, lunges, plank pose, and downward dog, among others. The practice is usually performed facing east, towards the rising sun, and is accompanied by chanting or meditation.

Surya Namaskar is a versatile practice that can be modified and adapted to suit different levels of experience and physical abilities. It is a popular form of yoga and is widely practiced across the world for its numerous physical and mental benefits.


Here are the 12 steps to performing Sun Salutations: 

Step 1: Begin in Tadasana (Mountain Pose). Stand tall with your feet together, hands by your sides, and shoulders relaxed.

 Step 2: Inhale and bring your arms up overhead into Urdhva Hastasana (Upward Salute).

 Step 3: Exhale and fold forward into Uttanasana (Standing Forward Bend). Keep your knees slightly bent if needed.

 Step 4: Inhale and lift your torso halfway up into Ardha Uttanasana (Halfway Lift). Your spine should be long and your gaze forward.

 Step 5: Exhale and step back into Plank Pose. Your body should form a straight line from your head to your heels.

 Step 6: Lower down to Chaturanga Dandasana (Four-Limbed Staff Pose). Keep your elbows hugged in and your core engaged.

 Step 7: Inhale and come into Urdhva Mukha Svanasana (Upward-Facing Dog Pose). Press your palms and the tops of your feet into the ground, lifting your chest and gaze up.

 Step 8: Exhale and come into Adho Mukha Svanasana (Downward-Facing Dog Pose). Press your palms and heels down, lifting your hips up and back.

 Step 9: Inhale and step your right foot forward into a low lunge. Your right knee should be directly above your ankle, and your left leg extended behind you.

 Step 10: Exhale and step your left foot forward to meet your right foot in Uttanasana.

 Step 11: Inhale and lift your torso halfway up into Ardha Uttanasana.

 Step 12: Exhale and come back to Tadasana, with your arms by your sides.

Remember to move with your breath, inhaling as you lengthen or lift, and exhaling as you fold or lower down. Sun Salutations are a great way to warm up the body and energize the mind, and they can be modified to suit your needs and abilities.

Here are some of the key benefits of practicing Surya Namaskar:

1. Improves flexibility: Surya Namaskar involves stretching of different parts of the body, which helps improve flexibility and suppleness.

2. Strengthens muscles: The series of postures in Surya Namaskar engage various muscles, leading to overall strengthening of the body.

3. Boosts cardiovascular health: Surya Namaskar is a great cardiovascular workout as it raises the heart rate and improves blood circulation.

4. Enhances lung capacity: The deep breathing involved in Surya Namaskar helps increase lung capacity and oxygen supply to the body.

5. Improves digestion: Surya Namaskar stimulates the digestive system, which can help improve digestion and alleviate constipation.

6. Reduces stress and anxiety: The practice of Surya Namaskar is a great stress-buster, as it helps calm the mind and relax the body.

7. Enhances focus and concentration: Surya Namaskar requires mental focus and concentration, which can help improve cognitive function.

8. Balances hormones: The practice of Surya Namaskar can help balance hormones in the body, leading to a healthier endocrine system.

9. Promotes weight loss: Surya Namaskar is a great form of exercise for weight loss, as it burns calories and boosts metabolism.

 Overall, Surya Namaskar is a comprehensive practice that offers a multitude of benefits for both the mind and the body.