Step-by-Step Process to Perform Surya Namaskar Yoga Asana

Learn the steps of Surya Namaskars. It is one of the best Yoga practices, so it is important that you do this one particular asana in the right way.

Vatsal Anand
YogaWritten by: Vatsal AnandPublished at: Aug 17, 2018
Step-by-Step Process to Perform Surya Namaskar Yoga Asana

Surya Namaskar also known as sun salutation is one of the most beneficial yoga forms. It is a powerful yoga pose and a great form of workout. It can have a great impact on your mind and body. The yoga is used to express grace and gratitude to the sun. this simple yoga pose can make you feel healthy and peaceful. 

It is a way to cleanse the five levels of consciousness in our body: annamaya kosha (physical body), pranayama kosha (breath), Manomaya (mental stability), vijnanmaya (intellect), and karnasharir (casual body). It includes 12 yoga poses in one and it is advised to stick to one of these techniques to get the most benefits. 

Also read: The Complete Guide to Surya Namaskar

  • The 12 postures of Surya Namaskar along with their linked breathing are:
  • Face the sun while standing completely erect. Bring your hands in the Namaskar pose, or in folded-hands pose close to the chest, almost touching it. Inhale while bringing your arms in folded-hands pose and exhale as the hands are brought to the chest level
  • Keep your hands straight and raise them up and then bend backwards with the arms upright. Stretch the arms completely. Do all this while inhaling
  • Time to flex your waist. Gently bend forward while keeping your knees straight. The ideal practice is to bend enough to touch the ground with your palm. Exhale through this move
  • Pull your left leg back while keeping the palms on the ground firmly. Raise your head to look at the sun. You need to inhale through these steps
  • Keeping your hands firmly on the ground, bring your right leg back to the left leg. Your body would make an arch with hands and legs straight. You have to exhale while performing this step
  • Get your body stretched on the ground. Strike the sashtanga namaskar pose. Feet, knees, thighs, chest and forehead touch the ground in this position while keeping yourself slightly raised from the ground on your palms. In this position, turn your head to both sides, left and right, let both ears touch the ground. First, inhale and then exhale in this pose
  • Raise your head gently, palms on the ground, and bend your back upwards as much as possible. Inhale through this process
  • Repeat the step 5
  • Step 4 is repeated but with the other leg, i.e. bringing forward right leg
  • Repeat step 3
  • Same as step 2
  • Same as step1. You can exhale when ending the practice. Follow it up with feeling a few inhales and exhales
  • Beginners are advised to perform a set of two Surya Namaskars for some days.  They can gradually increase it to 3, 6 and up to 12 with practice.

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