The Sun Salutation: How to Do Surya Namaskar

How to Do Surya Namaskar: Finding moments of serenity and wellness is crucial in a society where busy schedules and never-ending to-do lists rule. The Surya Namaskar, sometimes referred to as the Sun Salutation, is one such traditional practice that provides a harmonic balance of physical health and mental calmness. This yoga sequence is not only a great way to start your day, but it’s also a complete workout that promotes overall wellness. We’ll discuss How to Do Surya Namaskar in your everyday routine in this beginner’s tutorial.

How to Do Surya Namaskar Steps to Follow:

Step 1. Pranamasana

As you stand at the edge of the mat, keep your feet close together and evenly distribute your weight between the two. Open your chest and relax your shoulders. You should lift both arms from the sides as you inhale, then bring them together in front of your chest as you exhale.

Step 2. Hastauttanasana

Lift the arms back and up while inhaling, keeping the biceps near to the ears. It aims to extend the entire body up, starting from the bottom of the feet and ending at the tips of the fingers.

Step 3. Hastapadasana

Exhaling, lean forward from the waist while maintaining an upright spine. Bring your hands to the floor next to your feet as you fully exhale.

Step 4. Ashwa Sanchalanasana

As you inhale, move your right leg as far back as you can. Look up while lowering the right knee to the ground.

Step 5. Dandasana

Bring your body into a straight line as you inhale by bringing your left leg back.

Step 6. Ashtanga Namaskara

Exhale as you slowly lower your knees to the ground. Put your chin and chest on the floor while bringing your hips back a little. Raise a small portion of your behind. There should be eight body parts touching the ground: two hands, two feet, two knees, the chest, and the chin.

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Step 7. Bhujangasana

As you slide forward, lift your chest in the Cobra position. You may maintain erect shoulders and bent elbows in this position. Take a look at the ceiling.

Step 8. Adho Mukha Svanasana

The inverted V pose is achieved by lifting the hips and the tailbone up as you breathe out.

Step 9. Ashwa Sanchalanasana

As you inhale, step your right foot forward and place it between your hands. The left knee touches the ground. Look up while bringing the hips down.

Step 10. Hastapadasana

Bring the left foot forward while exhaling. Palms should remain on the ground. If necessary, bending the knees is acceptable.

Step 11. Hastauttanasana

As you inhale, raise your spine. Put your hands in the air, slant your back slightly, and push your hips outward.

Step 12. Tadasana

Straighten the body first, then lower the arms as you exhale. As you unwind in this position, pay attention to your body’s sensations.

One round of the Surya Namaskar is finished. Repeat the actions to complete the circuit. Nevertheless, this time, begin by placing the left foot behind in step 4 and bringing it forward in step 9. After finishing, you will have performed one round of the Surya Namaskar.

What are the Benefits of Surya Namaskar?

  • keeps cardiovascular health intact.
  • improves mental abilities
  • increases nervous system stimulation
  • aids in muscular stretching, flexing, and toning
  • A fantastic workout for managing weight
  • increases immune system vigor
  • strengthens the body, calms the mind, and enhances general health

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