Surya Namaskar – The Most Scientific Approach with Benefits

by Aditya Tripathi
Surya Namaskar Yoga Digivogue Make your Life Easy

Surya Namaskar, also known as Sun Salutation in various areas, is a complete and perfect Yoga workout for human body. It consists of major important Yogasans and Pranayams that can improve and Enlighten your daily life making you Attractive like a Sun.

Practising Surya Namaskar daily improves your Physical and Mental fitness and nourishes your body with Pure air and Energy of Sun. It has been proven that practising Surya Namaskar have immense positive effects on Body, Mind and Soul. In Indian Tradition it is also taken as Expressing Gratitude towards the Sun – The Natural God.

Ideally there is no Prescribed time to practice this set of Yogasanas. It would be Great to do it in Morning but have equal effects if performed in evening.

Read MoreSurya Namaskar History
Also ReadHow to Start Yoga – Beginner’s Approach

12 Steps of Surya Namaskar

Step 1 – Pranamasana (The Prayer Pose)

Stand straight on the mat. Keeping your Body Relaxed, distribute your body weight on both the Feets equally, hands relaxing on the sideways. Now lift your arms up from the sides during as you Breath in and make the Namaskar Mudra (join your Palms) as you breath out.

pranamasana surya namaskar digivogue

Pranamasana (Internet)

Step 2 – Hastauttanasana (Raised Arms Pose)

From the Pranamasana, lift the arms up, stretch them slightly to the back. Do this while breathing in. make sure your Biceps would remain close to the ears. Bend slightly backward from the Spine and try to Reach up with your Finger by adjusting your Pelvis.

Hastauttanasana surya namaskar digivogue

Hastauttanasana (Internet)

PS – Make sure to tilt backwards from the Spine only not by folding Knees. Do not bend your knees.

Step 3 – Hastapadasana (Forward Bend Standing Pose)

While Exhaling, bend forward and touch the floor with your palms and place them besides your feet. Make sure to bend from the Waist, keeping the spine Erect. Try to touch the Knees with your head.

Hastapadasana surya namaskar digivogue

Hastapadasana (Internet)

PS – If you feel pain and have problem in placing the hands on ground, then bend the knees slightly and then try to straighten the knees slowly.

Step 4 – Ashwa Sanchalanasana (The Equestrian pose)

While breathing in, Push your Left Leg backwards as far as you can and touch the knee to the Floor keeping the toes erect. Place your right Leg in between Arms and making the 90 Degree with the floor. Stay for a minute then Breath out.

Ashwa sanchalanasana surya namaskar digivogue

Ashwa Sanchalanasana (Internet)

PS – Look upwards and Keep the Arms Straight. Lower down the Waist to increase the Stretch.

Step 5 – Chaturanga Dandasana (The Stick pose)

While Breathing in, take the Right Leg Backward and make the Pushup Position. Make your Neck Straight making the spine and whole body in a Straight Line. Keep  your Arms Straight making 90 Degree with the Floor.

Uttihita Chaturanga Dandasana surya namaskar digivogue

Uttihita Chaturanga Dandasana (Internet)

PS – Do not Look downward or Upward

Step 6 – Ashtanga Namaskara (Salute with Eight Parts Pose)

While Breathing out, bring your Knees to touch the Floor. Take back your Hip slightly, bend your hands and rest your Chest and Chin on the Floor. Thus overall 8 parts of Body are touching the Floor – 2 Knees, 2 Palms, 2 Feet, Chest and Chin.

Ashtanga Namaskara surya namaskar digivogue

Ashtanga Namaskara (Internet)

PS – Keep your hands close to your shoulders and Put your Hip slightly Upwards

Step 7 – Bhujangasana (The Cobra pose)

While Breathing in, Slide forward and Raise your chest and try to look up towards the sky. Stretch your Feet backward and try to stretch your body as much as you can. You have to make Cobra Pose bending your Spine little backwards.

Bhujangasana digivogue

Bhujangasana (Internet)

PS – Do not stretch your body forcefully

Step 8 – Adho Mukha Svanasana (The Mountain Pose)

While Breathing out, bend the neck downward and push your Hips and Waist upwards. Place your Palm and Heels flat on the Floor to make an Inverted V Pose. Keep your Legs Straight.

Adho Mukha Svanasana digivogue

Adho Mukha Svanasana (Internet)

PS – Do not Bend the arms

Step 9 – Ashwa Sanchalanasana (Equestrian pose)

While Breathing in, Bring your right Leg in between your Palm and make the position like in Step 4. Make sure your Left leg remain Straight and Right Leg in between the arms making 90 degree with the Floor.

Ashwa sanchalanasana surya namaskar digivogue

Ashwa Sanchalanasana (Internet)

Step 10 – Hastapadasana (Standing forward bend)

While Breathing out, Bring your Left Leg Forward and make the same position as in Step 3. Try to touch the Knees with your head.

Hastapadasana surya namaskar digivogue

Hastapadasana (Internet)

PS – Bend your knees slightly if you feel uncomfortable

Step 11 – Hastauttanasana (Raised arms pose)

While Breathing in, Lift your Body up, and bend backwards slightly as in Step 2. Try to stretch your hands up. While Lifting up, make sure your spine would remain Erect

Hastauttanasana digivogue

Hastauttanasana (Internet)

PS – Do not Bend your knees.

Step 12 – The Standing Pose (or Prayer Pose)

While Breathing out, Make your Body comfortable and Straight, resting your hands Sideways.

pranamasana digivogue

Pranamasana (Internet)

Doing these 12 Steps will make Half round. Repeat it with Right Leg going Backward in Step 4.

Benefits of Surya Namaskar

Surya Namaskar has uncountable Health Benefits. It enhances both Physical and Mental Fitness.

  1. Practising Surya Namaskar activates Endocrine glands.
  2. It maintains your Cardiovascular Health.
  3. Surya Namaskar is a complete workout for Bones, Muscles and Internal Organs.
  4. It improves Metabolism and thus helpful in Digestion.
  5. Practising it daily relieves Stress and Tension.
  6. It is one of the Best Way to Burn Calories and Reduce Weight.

Conclusion –

Practising Surya Namaskar regularly increases your Immune System and make you Look younger. There are various versions of Surya Namaskar practised all over the World. Have you Practised this Perfect Yoga workout before? What are your Experiences ?

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