Learn How To Do Surya Namaskar - 10 Poses Guide and Benefits

Surya Namaskar, also known as Sun Salutation, is a series of yoga poses that are practiced in sequence to honor and connect with the sun. This ancient practice has been used for centuries to improve physical, mental, and spiritual health. We will provide a step-by-step guide on how to do Surya Namaskar and explore the many benefits of this powerful practice.

Step-by-Step Guide: How to Do Surya Namaskar

Surya Namaskar consists of 10 poses that are practiced in a specific sequence. Here is a step-by-step guide on how to do Surya Namaskar:

• Pranamasana (Prayer Pose)

Start in a standing position at the top of your mat with your feet together and your hands in prayer position at your heart center. Take a few deep breaths to center yourself. 

• Hasta Uttanasana (Raised Arms Pose)

Inhale and lift your arms up overhead, keeping your palms facing each other. Look up towards your hands and arch your back slightly.

• Uttanasana (Standing Forward Bend)

Exhale and fold forward, bringing your hands to the floor or placing them on your shins. Keep your knees slightly bent if necessary to avoid straining your lower back.

• Ashwa Sanchalanasana (Low Lunge)

Inhale and step your right foot back into a low lunge position, with your left knee bent and your hands on the floor on either side of your left foot. Look up towards the ceiling and lengthen through your spine.

• Plank Pose

Exhale and step your left foot back into plank pose, with your hands directly under your shoulders and your body in a straight line. Hold for a few breaths. 

• Ashtanga Namaskara (Eight-Limbed Salutation)

Lower your knees, chest, and chin to the floor, keeping your elbows close to your sides. This is also known as the "knees-chest-chin" pose.

• Bhujangasana (Cobra Pose)

Inhale and slide forward into cobra pose, lifting your chest and head off the floor while keeping your hands under your shoulders. Keep your elbows close to your sides and your shoulders away from your ears.

• Adho Mukha Svanasana (Downward Facing Dog Pose)

Exhale and lift your hips up and back into downward facing dog pose, with your hands and feet on the floor and your body in an inverted V shape. Keep your heels on the floor if possible and your head between your arms. 

• Ashwa Sanchalanasana (Low Lunge)

Inhale and step your right foot forward into a low lunge position, with your left knee on the floor and your hands on the floor on either side of your right foot. Look up towards the ceiling and lengthen through your spine. 

• Hasta Uttanasana (Raised Arms Pose) and Pranamasana (Prayer Pose)

Exhale and step your left foot forward to meet your right foot, coming back to standing position. Inhale and lift your arms up overhead, then exhale and bring your hands back to prayer position at your heart center.

Benefits of Surya Namaskar 

Surya Namaskar offers a range of physical, mental, and spiritual benefits. Here are some of the many benefits of this powerful practice:

• Increases Strength and Flexibility

Surya Namaskar is a full-body workout that can help to increase strength and flexibility throughout the body, including the muscles, joints, and spine.

• Improves Digestion

The flowing movements of Surya Namaskar can help to stimulate the digestive system and improve digestion, helping to alleviate digestive issues such as constipation and bloating.

• Boosts Energy and Metabolism

Surya Namaskar can help to boost energy levels and metabolism, increasing vitality and overall well-being. It can also help to balance the hormones and improve the functioning of the endocrine system.

• Reduces Stress and Anxiety

Surya Namaskar can be a powerful tool for reducing stress and anxiety, calming the mind and promoting relaxation. It can help to improve mental clarity and focus, and reduce feelings of depression and anxiety.

• Promotes Heart Health

The practice of Surya Namaskar can help to improve cardiovascular health, reducing the risk of heart disease and other chronic conditions. It can help to improve circulation, lower blood pressure, and strengthen the heart muscles.

If you’re looking for guidance and training to practice Yoga, get yourself a FITPASS membership and you can gain access to experts in 5500+ gyms and fitness studios across the country. Not only will you be able to find studios around you, but you also gain access to FITCOACH, an AI-led workout coach that can guide you through your routine through instructional videos.