Surya Namaskar - Sun Salutation
Surya Namaskar means salute to the sun. (surya: sun, namaskar: salute). It is the progression of twelve very powerful and beneficial yoga poses. Surya namaskar is very beneficial to the mind and body's overall health if performed 2 to 4 times or 5 to 7 times a day on a regular basis. Sun salutation yoga practice also helps make people calm and disciplined. Ten minutes of Surya namaskar each day can get you rid of back pain, strengthen muscle power, controls blood sugar level, and controls blood pressure. It promotes the health of the heart and lungs.
The sun salutation is usually performed in the early morning on an empty stomach. The 12 steps involved in sun salutation are illustrated below:
- Pranamasana (Prayer pose)
- Hastauttanasana (Raised Arms pose)
- Hasta Padasana (Hand to Foot Pose)
- Ashwa Sanchalanasana (Equestrain pose)
- Dipadprasaranasana
- Ashtanga Namaskara (Salute with Eight Parts)
- Bhujangasana (Cobra pose)
- Parvatasana (Mountain pose)
- Ashwa Sanchalanasana (Equestrain Pose)
- Hasta Padasana (Hand to Foot Pose)
- Hastauttanasana (Raised Arms pose)
- Tadasana
1. Pranamasana
Also known as prayer pose, pranamasana is the first step of surya namaskar.
Stand at the edge of your mat with Namaste, keep your feet together, and balance your weight equally on both feet. Expand your chest and relax your shoulders.
2. Hastauttanasana
This is the second step of surya namaskaar or sun salutation and is also called the raised arms pose. The way to perform this setp is to:
While breathing in, lift the arms up and back, keeping the upper arms (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.
3. Hasta Padasana
The third step of sun salutation is hasta padasana. This is also known as hand to foot pose. The process to perform this pose is:
While breathing out (the breath in from the second step), bend forward from the west, keeping the spine erect (straight). As you exhale completely, bring the hands down to the floor, beside the feet.
4. Ashwa Sanchalanasana
Ashwa Sanchalanasana is the fourth step of sun salutation and it is also called the Equestrian pose. The process to perform this step is
While breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look upward.
5. Dipadprasaranasana
As you breathe in, take the left leg back and bring the whole body in a straight line.
6. Ashtanga Namaskara
The sixth step of sun salutation is called Ashtanga Namaskara which is also called the Salute with eight Parts. This step is performed in the following way
Gently bring your knees down to the floor and exhale. Take the hip 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).
7. Bhujangasana
To perform the seventh stage of sun salutation, slide forward and raise the check-up into the cobra posture (hence called the cobra pose). You may keep your elbows bent in this pose, the shoulders away from the ears. And look upward.
8. Parvatasana
Also known as the Mountain pose, the Parvatasana is performed by breathing out, lifting the hip and the tail bone up, inverting down the chest in '∧' (inverted V) posture.
9. Ashwa Sanchalanasana
Ashwa Sanchalanasana or the Equestrian pose is performed by breathing in, bringing the right foot forward in between the two hands, laying left knee down to the floor, pressing the hips down, and looking up as shown in the figure.
10. Hasta Padasana
Hasta padmasana is also called the hand-to-foot pose because the main purpose here is to touch the floor with all palms and feet. To perform this action,
While Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees if necessary. But practice straightening your knees over time.
11. Hastauttanasana
The eleventh step of surya namaskar is Hastauttanasana which is also called the raised arms pose. To perform this step:
While breathing in, roll the spine up, hands go up, and bend backwards a little bit, pushing the hips slightly outwards.
12. Tadasana
Finally to perform tadasana, as you exhale, first straighten the body and then bring the arms down or up. Relax in this position, observe the sensations in your body.
Benefits of Sun Salutation
- Refreshes the body, mind, and soul
- Controls obesity and belly fat
- Prevents backbone ache.
- Drives all the organs and makes them strong.
- Minimizes stress and the possible risk of depression.
- Controls respiratory tract problems.
- Prevents and controls digestive disorders.
Precautions
- Pregnant women should practice carefully and should not practice with full force during pregnancy.
- Legs and feet should be parallel.
- Those having injuries to the neck, shoulder, and spine problem should not practice Surya Namaskar.