A Step by Step Guide to Surya Namaskar and its Many Health Benefits

Surya Namaskar or Sun Salutation is a series of 12 Yoga postures, combined into one to warm up the entire body and tone the muscles. Yoga experts believe that Surya Namaskar is the best complete body exercise which provides flexibility, balance, focus and concentration.  Given below is a step by step guide to perform Surya Namaskar in the correct manner:

Guide To Surya Namaskar

Step 1: Namaskar-The first step in Surya Namaskar is standing with both feet together and palms joined in prayer pose. You must face the sun.

Step 2: Ardha Chandrasana-the second step is to inhale deeply and raise both the arms up above the head. At the same moment, you must tilt backwards in such a way that your back is slightly arched.

Step 3: Padangusthasana-Now with deep exhalation, you have to bend forwards and with both your palms, touch the mat while your forehead touches your knees.

Step 4: Surya Darshan-the next step requires you to inhale deeply again and take your right leg away from your body.  Place both your hands firmly onto the mat and put your left leg between both the hands. At this point, your head must be titled upwards, towards the ceiling or the sky.

Step 5: adho mukho Svanasana– bring both your legs together, and shove your hips upwards towards the sky.

Step 6: Sashtang dandawat-now lower your body and take a normal breath.

Step 7: bhujangasana-inhale deeply and snake forward tilting your head up and back arched in a concave position.

Step 8: Adho Mukha svansana-now again push your butt towards the ceiling and align your arms straight with your head.

Step 9: surya Darshan– again bring your right foot in towards your body and plant your hands firmly on the mat.  The right foot should be between your hands and head tilted towards the ceiling.

Step 10: Padangusthasana– get back to the position in step 3 and exhale deeply while doing so,

Step 11: Ardha Chandrasana-inhale deeply and raise both hands above your head while tilting slightly in a backwards position.

Step 12: Namaskar-get back to the position in step 1.

Benefits of Surya Namaskar

Surya Namaskar has many health and other benefits. Let’s take a look at a few of them:

  • Surya Namaskar helps in promoting balance and exercises the back, shoulders and the neck.
  • Surya Namaskar also helps in stimulating the respiratory system and promotes digestion as well.
  • Another benefit of surya Namaskar is that it tones the spine and is the best way to make the back and the hips more flexible.
  • Surya Namaskar has proved itself effective as an exercise which promotes and improves blood circulation.
  • Another benefit of Surya Namaskar is that it tones the abdominal tracts and exercises the spine in the correct manner.
  • Surya Namaskar stretches the leg muscles as well as the back muscles well and is a complete body exercise.
  •  It not only stimulates the lymphatic system but also the spinal nerves.
  • Another benefit includes strengthening the wrist and hand muscles.

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