SUN SALUTATION

SURYA NAMASKAR

Surya Namaskar, or Sun Salutation, is a sequence of 12 yoga poses performed in a flowing manner, traditionally dedicated to the sun as a source of life. This ancient practice combines movement, breath, and mindfulness, making it an essential part of any yoga routine.

Step 1: Pranamasana (Prayer Pose)

Procedure: Stand at the edge of your mat with feet together. Balance your weight evenly on both feet. Inhale deeply, raise your arms sideways, and exhale as you bring your palms together in front of your chest.

Tip: Keep your shoulders relaxed and chest expanded.

Step 2: Hastauttanasana (Raised Arms Pose)

Procedure: Inhale and lift your arms up and back, keeping biceps close to the ears. Stretch your entire body from heels to fingertips.

Tip: Slightly push your pelvis forward to deepen the stretch.

Step 3: Hastapadasana (Standing Forward Bend)

Procedure: Exhale and bend forward from the waist, keeping the spine straight. Bring your hands down to the floor beside your feet.

Tip: Bend your knees if necessary to reach the floor comfortably.

Step 4: Ashwa Sanchalanasana (Equestrian Pose)

Procedure: Inhale and step your right leg back, placing the knee on the floor while looking up.

Tip: Ensure the left foot is positioned between the palms.

Step 5: Dandasana (Stick Pose)

Procedure: Exhale and take your left leg back, forming a straight line from head to heels.

Tip: Keep your arms perpendicular to the floor.

Step 6: Ashtanga Namaskara (Eight-Limbed Salutation)

Procedure: Lower your knees, chest, and chin to the floor while keeping your hips raised.

Tip: Ensure all eight parts of the body touch the ground.

Step 7: Bhujangasana (Cobra Pose)

Procedure: Inhale and slide forward, lifting your chest while keeping your hips on the floor.

Tip: Relax shoulders away from ears; don’t overextend the neck.

Step 8: Parvatasana (Downward-Facing Dog)

Procedure: Exhale, tuck your toes under, lift your hips and tailbone up, and stretch your arms forward to bring the body into an inverted V pose.

Tip: Keep heels pressed down towards the mat for a deeper stretch.

Step 9: Ashwa Sanchalanasana (Equestrian Pose - Left Side)

Procedure: Inhale and bring your right foot forward between your hands while lowering the left knee.

Tip: Push pelvis forward as you lift your torso.

Step 10: Hastapadasana (Standing Forward Bend - Return)

Procedure: Exhale and bring the left foot forward next to the right, folding from the hips.

Tip: Maintain a straight spine as you lower.

Step 11: Hastauttanasana (Raised Arms Pose - Return)

Procedure: Inhale and lift arms overhead while slightly bending back.

Tip: Keep biceps close to ears for alignment.

Step 12: Pranamasana (Prayer Pose - Return)

Procedure: Exhale as you lower arms back to prayer position in front of the chest.

Tip: Relax and observe sensations in your body.

This completes one set of Surya Namaskar.

NOTE: Each round of Surya Namaskar consists of two sets, and each set is composed of these 12 yoga poses. 

To complete one round of Surya Namaskar, only this time, repeat these steps with taking the left foot behind in step number 4 and bringing the left foot forward in step number 9 and right foot forward in step number 10. 

1. Weight Management

Surya Namaskar is an effective exercise for weight loss. The series of poses engages multiple muscle groups, promoting calorie burn and boosting metabolism. Regular practice can lead to significant fat loss, especially around the abdomen.

2. Muscle and Joint Strengthening

The practice strengthens muscles and joints throughout the body. Each posture stretches and tones various muscle groups, enhancing overall physical strength and flexibility.

3. Improved Cardiovascular Health

Regular practice improves blood circulation and heart function. This can lower the risk of cardiovascular diseases by ensuring efficient oxygen and nutrient delivery throughout the body.

4. Enhanced Digestion

Surya Namaskar stimulates the digestive system, helping to alleviate issues like bloating and constipation. The rhythmic movements promote better digestion and metabolic health.

5. Detoxification

The practice encourages detoxification through sweating and improved lymphatic flow, helping to eliminate toxins from the body.

6. Skin and Hair Health

Increased blood circulation nourishes the skin and scalp, promoting a healthy complexion and preventing hair loss. Regular practice can also delay signs of aging such as wrinkles.

7. Flexibility and Balance

Surya Namaskar enhances flexibility by stretching major muscle groups, which can improve balance and coordination over time.

8. Stress Reduction

The combination of movement and breath control helps balance the nervous system, reducing stress and anxiety levels. This practice fosters a sense of calmness and mental clarity.

9. Enhanced Focus and Concentration

Regular practice improves cognitive function by enhancing mental focus and memory. The meditative aspect of Surya Namaskar encourages mindfulness, which can lead to better decision-making skills.

10. Improved Sleep Quality

Surya Namaskar promotes relaxation throughout the body, making it easier to achieve restful sleep. It can help alleviate insomnia by calming the mind and reducing tension. 

11. Hormonal Balance

For women, Surya Namaskar can help regulate menstrual cycles and reduce menstrual pain by stimulating hormonal glands.

12. Boosted Immunity

Regular practice enhances immune function by improving blood circulation and oxygen supply to vital organs, making the body more resilient against infections.

13. Increased Energy Levels

Surya Namaskar invigorates the body by releasing blockages in energy flow (prana), leading to increased vitality and stamina over time.

14. Spiritual Connection

For many practitioners, Surya Namaskar serves as a spiritual practice that fosters a deeper connection with oneself and a greater appreciation for life’s rhythms—especially when performed at sunrise.