Surya Namaskar yoga steps
Surya Namaskar Yoga Steps – Complete Guide for Beginners
Surya Namaskar, also known as Sun Salutation, is a powerful yoga sequence that improves physical and mental health. It consists of 12 continuous postures performed in a smooth flow. Regular practice of Surya Namaskar helps increase flexibility, strengthen muscles, reduce stress, and improve energy levels. This ancient yoga technique is suitable for people of all ages and is easy to learn.
What is Surya Namaskar
Surya Namaskar is a traditional Indian yoga practice that combines stretching, breathing, and mindfulness. It is performed as a set of 12 poses that activate almost every part of the body. This yogic routine is often done in the morning to welcome the energy of the sun and refresh the mind.
Surya Namaskar Yoga Steps (12 Poses)
Step 1: Prayer Pose (Pranamasana)
Stand straight with your feet together. Join your palms in front of your chest and breathe normally.
Step 2: Raised Arms Pose (Hasta Uttanasana)
Inhale and raise your arms upward. Gently bend backward and stretch your whole upper body.
Step 3: Hand to Foot Pose (Padahastasana)
Exhale and bend forward, trying to touch your toes while keeping your knees straight.
Step 4: Equestrian Pose (Ashwa Sanchalanasana)
Take your right leg back, bend your left knee and look forward. Stretch your spine.
Step 5: Plank Pose (Dandasana)
Take your left leg back and keep your body in a straight line, balancing on your hands and toes.
Step 6: Eight-Limbed Pose (Ashtanga Namaskara)
Lower your knees, chest, and chin to the floor while keeping your hips slightly raised.
Step 7: Cobra Pose (Bhujangasana)
Inhale and lift your chest up while pressing your palms on the floor. Keep your elbows slightly bent.
Step 8: Mountain Pose (Parvatasana)
Lift your hips to form an inverted “V” shape. Keep your head between your arms.
Step 9: Equestrian Pose (Opposite Side)
Bring your right foot forward between your hands and look ahead.
Step 10: Hand to Foot Pose (Repeat)
Bring your left foot forward and bend down to touch your toes.
Step 11: Raised Arms Pose (Repeat)
Inhale and raise your arms up again. Gently bend backward.
Step 12: Prayer Pose (Final)
Come back to standing position and bring your palms together in front of your chest.
Benefits of Surya Namaskar
Physical Benefits
•Improves flexibility and balance
•Strengthens muscles and joints
•Supports weight loss
•Improves digestion
Mental Benefits
•Reduces stress and anxiety
•Increases concentration
•Calms the mind and body
Precautions While Doing Surya Namaskar
For pregnant women
Consult a doctor before practicing Surya Namaskar.
For people with health issues
If you have back pain, heart problems, or high blood pressure, practice slowly and under guidance.
Best Time to Practice Surya Namaskar
The ideal time is early morning on an empty stomach. It can also be done in the evening, but keep a gap of at least four hours after meals.
Conclusion
Surya Namaskar is a complete workout that keeps both the body and mind healthy. By practicing these yoga steps daily, you can improve your overall fitness, reduce stress, and feel more energetic throughout the day.
