The Complete Guide to Surya Namaskar

The best way to prepare our body for further toil is to perform a Surya Namaskar or the Sun Salutation Pose. Surya Namaskar is an ancient method of showing gratitude or paying respect to the sun. It is a continuous series of 8 related Yoga postures, some done twice, in what totals 12 poses. 

Sun salutation helps you stretch, compress, arch, and reinforce major muscles of your body. If done correctly, these exercises help your body develop flexibility, strength, balance, concentration, and focus.

Read on to learn how to do them. 

Namaskar (Salute)

• Stand erect with feet together.
• Join the palms together in front of the chest in a namaskar mudra or prayer position.
• Concentrate on standing straight, steady and in a meditative mood.

Benefit: This posture helps to induce a state of introversion, relaxation, and calmness.
Breathing: Slow and steady breathing.

Ardha Chandrasana (Half Moon Pose)

• Inhale deeply.
• Stretch both arms above the head, palms facing upward.
• Tilt slightly backward arching your back.
• Stretch the whole body.

Benefit: This posture stretches the chest and the abdomen and lifts the prana (energy) upwards to the upper parts of the body.
Breathing: Start inhaling as you stretch both arms, and hold breath in the stretched arm position.

Padangusthasana (Hand to Foot Pose)

• Bend the body forward and down, keeping the spine straight.
• Avoid collapsing the chest or over-rounding the upper back.
• Keep the legs straight and perpendicular to the ground.
• You may bend the knees a little if needed.

Benefit: This posture massages the abdominal organs. The power of digestion increases and female disorders such as menstrual irregularities are relieved.
Breathing: Start exhaling as you bend forward. Exhale fully as you reach the bent position.

Surya Darshan (Sun Sight Pose)

• Extend the left leg back and drop the right knee to the ground.
• The right knee is bent up and keptthe palms and the right foot placed flat on the ground.
• Lift the spine and expand the chest.
• Look straight and concentrate at the centre of eyebrows.

Breathing: Start inhaling and fill your lungs as you reach the position.

Purvottanasana (Inclined Plane)

• Take your right leg away from your body, in a big backward step.
• Both your hands should be firmly planted on your mat.
• Your left foot between your hands, head tilted towards the ceiling.

Benefit: Stretches the chest, shoulders, and biceps, and strengthens the wrists, arms, glutes and hamstrings.

Adho Mukha Svanasana (Downward Facing Dog Pose)

• Bring the right leg back to join with the left leg.
• Simultaneously raise the buttocks and lower the head between the arms so the body forms a triangle with the floor.
• Try to place the heels flat on the ground.

Benefit: This posture strengthens the nerves and muscles in the arms and legs, stretches the calf muscles and makes the spine straight and taut.
Breathing: Start exhaling and completely exhale as you reach the posture.

Sashtang Dandawat (Forehead, Chest, Knee to Floor Pose)

• Gently drop both knees to the ground and slowly slide the body down at an angle as you bring the chest and chin to the ground.
• All eight limbs – toes, knees, chest, hands, and chin should touch the floor.
• The buttocks are kept up.

Benefit: This posture develops the chest and strengthens the arms. It sends additional blood to this area helping to rejuvenate the nerves.
Breathing: Keep the breath out in the exhaled position as you reach the posture and start inhaling as you move to the next posture.

Bhujangasana (Cobra Pose)

• Lower the hips while pushing the chest forward and upward with the hands, until the spine is fully arched and the head is facing up.
• The knees and lower abdomen remain above the floor.
• Focus your awareness at the base of spine and feel the tension from the forward pull.

Benefit: This pose gives dynamic expansion to the organs of the chest and abdomen, relieving many ailments such as asthma, constipation, indigestion, kidney and liver problems.
Breathing: Start inhaling. Fill lungs and hold breath as you stay in this posture.

Adho Mukha Svanasana (Downward Facing Dog Pose)

• Exhaling deeply, again push your butt and hips up towards the ceiling.
• Align your arms straight with your head.

Surya Darshan (Sun Sight Pose)

• Extend the right leg back and drop the left knee to the ground.
• The left knee is bent up and kept between the palms with the sole of left foot flat on the ground.
• Look straight and concentrate at the centre of eyebrows.

Padangusthasana (Hand to Foot Pose)

• Bring the stretched right foot forward.
• Join both legs and bend forward and bring the head to between the knees.

Ardha Chandrasana (Half Moon Pose)

• Inhale deeply.
• Stretch both arms above the head, palms facing upward.
• Tilt slightly backward arching your back.
• Stretch the whole body.

Namaskar (Salute)

Return to the standing position facing the sun, both feet touching, palms joined together, in prayer pose.

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