When we talk about yoga, the first thing that comes to mind is Surya Namaskar. 

Many have a misconception of what surya namaskar actually is. Some feel it's just an exercise to stretch the body early in the morning while some feel like it’s a warm up exercise. Some people also believe that they’ve mastered the surya namaskar by just doing 2-3 poses when surya namaskar actually has more poses than just 2-3.

Time to sort this confusion and find out what Surya namaskar actually is.

 

What is Surya Namaskar?

Literally translated, suryanamaskar means ‘sun salutation' and is usually performed facing eastwards - the direction of the rising sun. The sun is a vital source of energy for all life forms and the surya namaskar is considered to be a prayer to seek the sun's energy. This energy, also known as prana, is believed to revitalise your body and mind. It's performed early in the morning and preferably on an empty stomach. The ‘prayer' involves twelve yoga poses or asanas, which are performed in a sequence. Surya Namaskar is usually followed by breathing exercises, (pranayama), and meditation. Now that you know what the surya namaskar is, let's take a look at the 12 poses that comprise this workout.These twelve asanas are:

  1. Pranamasana (Prayer Pose)
  2. Urdhva Hastasana (Upward Salute)
  3. Uttanasana (Standing Forward Fold)
  4. Ashwa Sanchalanasana (Equestrian Pose or Low Lunge)
  5. Chaturanga Dandasana (Plank Pose)
  6. Ashtanga Namaskara (Eight Limbed Salute)
  7. Bhujangasana (Cobra Pose)
  8. Adho Mukha Svanasana (Downward-facing Dog Pose)
  9. Ashwa Sanchalanasana (Equestrian Pose or Low Lunge)
  10. Uttanasana (Standing Forward Fold)
  11. Urdhva Hastasana (Upward Salute)
  12. Pranamasana (Prayer Pose)

 

How to perform?

Step 1 - Pranamasana (Prayer Pose)

Start with the Prayer pose with your feet apart at shoulder width and your hand joined in front of your chest. Take a slow breath.

 

Step 2 - Urdhva Hastasana (Upward Salute)

Now from your prayer pose slowly lift your arms upwards above your head and inhale deeply while looking up. Bend your back slightly by pushing your hips forward.

 

Step 3 - Uttanasana (Standing Forward Fold)

Now exhale while bending forward at the hips. Keep your back and legs straight and bring your chest against your thighs if you can and aim the top of your head at the floor. Try placing your hands flat on the floor.

 

Step 4 - Ashwa Sanchalanasana (Equestrian Pose or Low Lunge)

Inhale while bringing the right leg in front in a way that it forms a 90-degree angle between the thigh and the calf. The right thigh must be parallel to the floor and rest the knee of the left leg on the floor while placing your hands on opposite sides of the right leg. Look upwards and exhale.

 

Step 5 - Chaturanga Dandasana (Plank Pose)

Inhale while placing your palms firmly on the floor and take your right leg back and extend both your legs. Keep your shoulders directly above your wrists and straighten your back.

 

Step 6 - Ashtanga Namaskara (Eight Limbed Salute)

Exhale while bending your knees to the ground and point your elbows towards the back of your mat. Lift your hips up and lower your chest to the ground while stretching your chin forward and down to the ground.

 

Step 7 - Bhujangasana (Cobra Pose)

Inhale while bringing your hips to the floor and bend your back while looking up. Stretch your back and neck and exhale.

 

Step 8 - Adho Mukha Svanasana (Downward-facing Dog Pose)

Inhale and move your hips and chest up directed to the ceiling and come closer to your feet with your hands. Form a triangle between your palms, feet and your hips. Keep your back and legs straight. Exhale.

Step 9 

Inhale while getting back into the Ashwa Sanchalanasana (Equestrian Pose or Low Lunge).

Step 10 

Exhale while getting back into the Uttanasana (Standing Forward Fold).

Step 11

Inhale while getting back into the Urdhva Hastasana (Upward Salute)

Step 12

Exhale while getting back into the Pranamasana (Prayer Pose).

This way you have completed the Surya Namaskar sequence.

 

Benefits of Surya Namaskar:

  • It helps prevent diseases and keeps you healthy
  • Promotes balance in the body
  • Improves blood circulation
  • Strengthens the heart
  • Improves digestive tract
  • Stimulates all the muscles and organs in the body
  • Works the spine, neck, shoulder, arms, hands, wrist, back and leg muscles, thereby promotes overall flexibility
  • Interconnects the body, breath, and mind
  • Makes you calm
  • Sharpens awareness

 

Now that you know all about the Surya Namaskar, it’s time for you to try it out and learn more yoga.

You can do that by checking out the Yoga centres near you:

Mumbai | Delhi | Bangalore | Pune | Gurgaon | Hyderabad | Kolkata | Noida | Ahmedabad | Jaipur | Chandigarh | Faridabad | Goa