Surya Namaskar: Step-by-Step Guide for Sun Salutation

Surya Namaskar is the Sanskrit name for Sun salutation, a widely known yoga practice. The term surya namaskar is derived from two Sanskrit roots – surya, meaning “sun” and namaskar meaning “greetings” or “salutations”.

Traditionally, Surya Namaskar was used as a means of paying respect to the sun. In Hinduism, Surya is the sun God and is considered to be the creator of the universe. In Vedic tradition, the sun is symbolic of consciousness and the Divine. Hence, Surya Namaskar is considered to be of great importance.

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Benefits of Surya Namaskar

Yoga helps to unite the body, mind, and breathe synchronously. It improves strength, flexibility and balance.

Surya Namaskar is a good form of warm-up as it allows the “opening” of the body as it stretches, strengthens, and lengthens all muscle groups. It is known to be an effective cardiovascular workout and has a great positive impact on the human body and mind.

Another benefit of Surya Namaskar is that it helps to regulate our mental and physical health. Some of the physical benefits are:

It boosts gut health: Surya Namaskar interacts with the organs of the body directly by applying pressure, massaging, stretching and toning the muscles. This helps in the elimination processes of the body and improves digestive health.

It increases oxygenation: During Surya Namaskar, the lungs are expanded, stimulated and cleansed. This helps in the circulation of oxygen in and out of the blood stream.

Strengthens the heart: The practice of Surya Namaskar helps in improving blood circulation. This strengthens the heart by enhancing the systolic and diastolic blood pressure and pulse pressure.

Some of the mental health benefits are:

• Enhances mental focus and reduces stress
• Clears the mind and eases tension
• Sharpens the mind and makes it clearer
• Improves concentration

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Steps for Surya Namaskar

Surya Namaskar is best done early in the morning on an empty stomach. Each round of sun salutation consists of two sets, and each set is composed of 12 yoga poses.

Step 1: Pranamasana (Prayer pose)

Stand at the edge of your mat, keep your feet together and balance your weight equally on both feet. Expand your chest and relax your shoulders. Inhale while lifting both arms up from the sides, and as you exhale, bring your palms together in front of the chest in a prayer position.

Step 2: Hastauttanasana (Raised arms pose)

Breathing in, gently lift the arms up and back, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers, in order to loosen up the firm knots making the body perfectly flexible.

Step 3. Hastapadasana (Standing forward bend)

Exhale, bend forward from the waist keeping the spine erect. While bending, bring the hands down to the floor beside the feet. You may bend the knees, if necessary, to bring the palms down to the floor. Then gently make an effort to straighten the knees.

Step 4: Ashwa Sanchalanasana (Equestrian pose)

Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up. Ensure that the left foot is exactly in between the palms.

Step 5: Dandasana (Stick pose)

As you breathe in, take the left leg back and bring the whole body in a straight line. Keep your arms perpendicular to the floor.

Step 6: Ashtanga Namaskara (Salute with eight parts or points)

Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit. The two hands, two feet, two knees, chest and chin (eight parts of the body) should touch the floor.

Step 7: Bhujangasana (Cobra pose)

Slide forward and raise the chest up into the Cobra pose. You may keep your elbows bent in this pose with the shoulders away from the ears. Look up at the ceiling. As you inhale, make a gentle effort to push the chest forward; as you exhale, make a gentle effort to push the navel down. Tuck the toes under. Ensure you’re stretching just as much as you can and not exerting your body.

Step 8: Adho Mukha Svanasana (Downward facing dog pose)

Breathing out, lift the hips and the tailbone up to bring the body into an inverted ‘V’ pose. Try and keep the heels on the ground and make a gentle effort to lift the tailbone up, going deeper into the stretch.

Step 9: Ashwa Sanchalanasana (Equestrian pose)

Breathing in, bring the right foot forward in between the two hands. The left knee goes down on the floor. Press the hips down and look up. Place the right foot exactly between the two hands and the right calf perpendicular to the floor.

Step 10: Hastapadasana (Standing forward bend)

Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary. Gently straighten the knees, and if you can, try and touch your nose to the knees. Keep breathing.

Step 11: Hastauttanasana (Raised arms pose)

Breathing in, roll the spine up. Raise the hands up and bend backward a little bit, pushing the hips slightly outward. Ensure that your biceps are beside your ears.

Step 12: Tadasana (Mountain Pose)

As you exhale, first straighten the body, then bring the arms down. Relax in this position and observe the sensations in your body.

This completes one set of Surya Namaskar. Complete the round by repeating the steps. Only this time, start with taking the left foot behind in step number 4 and bringing the left foot forward in step number 9. Once done, you would’ve completed one round of Surya Namaskar.

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