• Published on 29-Apr-2024
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Surya Namaskar, also known as Sun Salutation, is a revered yoga practice that combines 12 sequential postures, harmonizing the body, mind, and spirit. In this blog, we will delve into each step of Surya Namaskar while exploring the incredible benefits it offers for your overall well-being.

12 STEPS

STEP 1: PRANAMASANA (PRAYER POSE) 
Pranamasana, the starting posture, establishes focus and prepares the mind for the practice. By centering your thoughts and grounding yourself, you create a foundation of mental stability and calmness. 
STEP 2: HASTAUTTANASANA (RAISED ARMS POSE) 
This uplifting pose involves raising your arms while gently arching your back, elongating the spine, and enhancing lung capacity. Hastauttanasana promotes flexibility in the chest and shoulders, fostering improved posture and expanded breathing patterns. 
 
STEP 3: HASTA PADASANA (HAND TO FOOT POSE)
Hasta Padasana entails a forward bend that stretches the hamstrings, calves, and back muscles. This pose improves blood circulation to the brain and abdominal organs, stimulating digestion and energizing the body. 

STEP 4: ASHWA SANCHALANASANA (EQUESTRIAN POSE)
With the Equestrian Pose, you step back into a lunge-like position. This dynamic posture strengthens the legs, stretches the hip flexors, and enhances balance and stability. Ashwa Sanchalanasana stimulates the digestive organs, promoting efficient metabolism and improved overall well-being. 

STEP 5: DANDASANA (STICK POSE) 
Dandasana engages the arms, shoulders, and wrists, enhancing their strength and stability. Additionally, this pose fosters an aligned posture, empowering the spine, and preparing the body for subsequent postures. 

STEP 6: ASHTANGA NAMASKARA (SALUTE WITH EIGHT PARTS OR KNEES, CHEST, AND CHIN POSE)

In this gentle descent, you lower your knees, chest, and chin to the floor, while keeping your hips lifted. Ashtanga Namaskara strengthens the arms, chest, and core muscles, enhancing upper body strength and stability. It also opens the chest, encouraging deeper breathing. 
STEP 7: BHUJANGASANA (COBRA POSE) 
Bhujangasana is a rejuvenating backbend that stimulates the spine, opens the chest, and strengthens the back muscles. This pose improves flexibility, enhances digestion, and alleviates stress and fatigue. 

STEP 8: ADHO MUKHA SVANASANA (DOWNWARD-FACING DOG POSE) 
Downward-Facing Dog pose stretches the entire body, particularly the hamstrings, calves, and back muscles. It boosts blood circulation, relieves tension, and revitalizes the mind. This pose also enhances concentration, reduces anxiety, and calms the nervous system. 

STEP 9: ASHWA SANCHALANASANA (EQUESTRIAN POSE) 
Repeating the Equestrian Pose with the opposite leg brings balance and symmetry to the practice, providing equal benefits to both sides of the body. 

STEP 10: HASTA PADASANA (HAND TO FOOT POSE) 
Similar to Step 3, this forward bend further stretches the hamstrings and calves, invigorating the nervous system, and promoting a sense of rejuvenation and lightness. 

STEP 11: HASTAUTTANASANA (RAISED ARMS POSE) 
Returning to the Raised Arms Pose, you lengthen the spine, expand the chest, and invigorate the body. This pose encourages a positive mindset, enhances lung capacity, and fosters a sense of gratitude. 
STEP 12: PRANAMASANA (PRAYER POSE) 
Concluding the practice, you return to the Prayer Pose, reconnecting with your breath and expressing gratitude for the energy and vitality awakened within you. This pose instills a sense of completeness, tranquility, and inner harmony.


BENEFITS OF SURYA NAMASKAR 

Physical Fitness: Surya Namaskar offers a comprehensive full-body workout, improving strength, flexibility, and stamina. 

Weight Management: Regular practice aids in weight loss by increasing calorie expenditure and boosting metabolism. 

Stress Reduction: The rhythmic flow, conscious breathing, and meditative nature of Surya Namaskar promote relaxation, reducing anxiety and stress.

Improved Digestion: The poses stimulate the digestive organs, improving digestion, and reducing constipation. 

Enhanced Flexibility: The dynamic stretching involved increases overall flexibility and releases muscle tension. 
Cardiovascular Health: The practice elevates heart rate, improves blood circulation, and enhances cardiovascular fitness. 

Mental Clarity and Focus: Surya Namaskar calms the mind, improves concentration, and enhances mental clarity. 

Balance and Coordination: The postures challenge balance and coordination, enhancing body awareness. 

Surya Namaskar encompasses 12 steps, each contributing to physical, mental, and spiritual well-being. By incorporating this practice into your routine, you can reap its numerous benefits, promoting holistic health and vitality in your life. Embrace the transformative power of Surya Namaskar and embark on a journey of self-discovery and growth.

It is important to learn Surya Namaskar under the guidance of a qualified yoga instructor, especially if you are a beginner, to ensure proper alignment.