Surya Namaskar -Step By Step Guide

Surya Namaskar, also known as Sun Salutation, is a popular yoga practice that involves a series of 12 poses that are performed in a sequential manner. This practice is often done in the morning to awaken the body and mind, increase flexibility, and improve overall health and well-being.

In this blog post, we will provide a step-by-step guide to Surya Namaskar, so that you can perform this ancient practice with ease and confidence.

Step 1: Pranamasana (Prayer Pose)

Start by standing at the edge of your mat with your feet together and hands in the prayer position at your heart center. Take a few deep breaths, centering your mind and body.

Step 2: Hastauttanasana (Raised Arms Pose)

Inhale and stretch your arms upwards while arching your back slightly, keeping your feet grounded on the mat.

Step 3: Hasta Padasana (Hand to Foot Pose)

Exhale and bend forward, bringing your hands to the floor beside your feet. Keep your knees straight and try to touch your forehead to your knees.

Step 4: Ashwa Sanchalanasana (Equestrian Pose)

Inhale and step your right foot back, placing it between your hands while keeping your left knee on the floor. Lift your head and arch your back slightly.

Step 5: Dandasana (Stick Pose)

Exhale and bring your left foot back to meet your right foot, keeping your arms straight and your body in a straight line like a plank.

Step 6: Ashtanga Namaskar (Salute with Eight Parts)

Lower your knees, chest, and chin to the floor, keeping your buttocks up and your toes curled under. This pose is also known as Chaturanga Dandasana.

Step 7: Bhujangasana (Cobra Pose)

Inhale and lift your chest off the floor, arching your back and keeping your arms straight.

Step 8: Adho Mukha Svanasana (Downward Facing Dog Pose)

Exhale and lift your hips, bringing your body into an inverted "V" shape. Keep your arms and legs straight, and your heels should touch the ground.

Step 9: Ashwa Sanchalanasana (Equestrian Pose)

Inhale and step your right foot forward between your hands, keeping your left knee on the floor. Lift your head and arch your back slightly.

Step 10: Hasta Padasana (Hand to Foot Pose)

Exhale and bring your left foot forward to meet your right foot, keeping your knees straight and touching your forehead to your knees.

Step 11: Hastauttanasana (Raised Arms Pose)

Inhale and stretch your arms upwards while arching your back slightly, keeping your feet grounded on the mat.

Step 12: Tadasana (Mountain Pose)

Exhale and bring your hands back to the prayer position at your heart center, standing tall and centered.

Repeat the sequence starting with your left foot to complete one full round of Surya Namaskar. Aim to perform 12 rounds, but begin with 2 or 3 rounds if you're new to the practice and gradually increase the number of rounds as you build strength and endurance.

In conclusion, Surya Namaskar is a powerful practice that can help you awaken your body and mind, increase flexibility, and improve overall health and well-being. By following this step-by-step guide, you can perform this ancient practice with ease and confidence, reaping the many benefits that it offers.