How to do Surya Namaskar? | Sun Salutation Step by Step Video by Varsha Anthony, Yoga Siromani from The International Sivananda Yoga Vedanta Centre, Netala, Himalayas
What is Surya Namaskar?
Surya Namaskar is ancient form of YOGA. In English it is known as Sun Salutation. Surya Namaskar / Sun Salutation forms an excellent link between warm-ups and intense yoga postures. This should be practiced before starting the other Asanas. It is made up of 12 different spinal positions giving vertebral movements to the spinal column. It brings great flexibility to the spine and limbs.
Surya Namaskar is best done early morning on an empty stomach.
How to do Surya Namaskar / Sun Salutation?
Here is a detailed insight of 12 steps on how to do Surya Namaskar / Sun Salutation yoga.
Stand straight, Feet together. Stand on the top of the mat.
Position 1 – The Prayer Pose
As you breathe in, lift both hands up from the sides as you exhale; bring the hands together at the chest in the prayer position.
Position 2 – The Raised Arm Pose
Inhale, lift your arms up and arch back, make sure your biceps are close to your ears. Your efforts through this pose must be to stretch your whole body, right from the heels to the tips of the fingers.
Position 3 – Hand to Foot Pose
Exhale and bend forward from the waist. You must ensure your spine is erect. As you inhale, bring your hands down on the floor next to the feet. Make sure that the fingers are in line with the toes. Bring the head in to the knees.
Position 4 – The Equestrian Pose
Inhale; stretch the right foot back as far as possible. Put the right knee on the floor. Stretch the head upwards.
Position 5 – Push-up Pose
Retain the breath, bring both legs back so that the entire body is in a straight line from head to heels (“Push-up” position)
Position 6 – The Salute with Eight Parts
Exhale; drop the knees to the floor. Lower the chest, chin on the floor between the hands. Raise your buttocks slightly. Bring the forehead to the floor. You will notice that the hands, feet, knees, chest and chin touch the floor. Eight parts in total.
Position 7 – Cobra Pose
Inhale; slide the body forward. Raise your chest up in the Cobra pose (Arch up and back). Legs and hips remain on the ground.
Position 8 – The Mountain Pose
Exhale; raise the hips. Drop the head between the arms; stretch the heels towards floor. (“Inverted-V” position or Mountain position)
Position 9 – The Equestrian Pose
Inhale; bring the right foot forward between the hands (fingers and toes in line). Drop the left knee to the floor and stretch the head up.
Position 10 – Hand to Foot Pose
Exhale, and bend forward from the waist. You must ensure your spine is erect. As you inhale, bring your hands down on the floor and beside the feet. Exhale.
Position 11 – The Raised Arms Pose
Inhale; stretch up. Bring the arms straight up over the head and arch back.
Position 12
Exhale; drop the arms down next to sides and relax. (Same as starting position)
One round of Sun Salutation consists of 12 Yoga poses. One set consists of two rounds of Sun Salutation: first stretching from the right side of your body and then the left side.
Beginners can start Sun Salutation with 6 sets (6 x 2 = 12 rounds). Then slowly increased to 10, 15, 20… sets. Practice Sun Salutation facing the morning sun, bathing our whole body in the life giving rays of the sun, the giver of light, life, joy, and warmth to the whole world. But in today’s scenario it is not possible, so do the Sun Salutation if possible in the morning or whenever you get the time, but make sure you do the Sun Salutation empty stomach or after a gap of 3-4 hrs of your meal.
Who should avoid doing Surya Namaskar/Sun Salutation?
- Those suffering from hernia and high blood pressure should avoid practicing this sequence.
- Those suffering from back problems should seek proper guidance while practicing this sequence.
- The wide range of movements enhances the mobility of the whole spine and stretches and strengthens the muscles.
- The smooth alternation between forward bending and back bending massages the solar plexus, which promotes deep, abdominal breathing.
- The systematic breathing increases the capacity of lungs.
- The synchronized flow of muscles contraction and release, relaxes the nervous system, eliminating lot of stress.
- The Surya Namaskar - the sequence of movements provides a full front and back stretch of the body. Stretching everything from hands, arms, chest, abs, thighs every muscle of the body.
- It improves Stamina, energy level, alertness, flexibility, stretchability.
- Body Cells Rejuvenates.
- It aids to Weight Loss and tone-up the body.
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