Surya Namaskar or Sun Salutation is an integral part of yoga that is wildly popular for multiple reasons. It consists of 12 gracefully linked asanas, performed one after the other in a chain. Surya Namaskar steps have many benefits on the human mind and body like improving flexibility, strengthening muscles, strengthening your immune system, reducing stress levels, reducing anxiety and more. And to make sure you see effective results, each Surya Namaskar steps is to be performed with extreme care and precision. So, here’s how you can master these 12 Surya Namaskar steps:
- Pranamasana (Prayer Pose): Stand at the edge of your mat and take a deep breath while you lift both arms over your head and exhale while you bring them down in a prayer position in front of your chest. Make sure you expand your shoulders and chest while breathing.
- Hasta Uttanasana (Raised Arms Pose): Now, take another deep breath in and raise your arms without leaving the prayer position. Stretch your arms backwards as if reaching for something. Keep in mind that your body should be relaxed to push flexibility.
- Hastapadasana (Standing Forward Bend): Exhale, bend forward and place both your palms on the floor beside your feet. Your knees and spine should be straight for this.
- Ashwa Sanchalanasana (Equestrian Pose): Breathe in and push your right leg backwards and stretch it out while kneeling on the other knee and look upwards.
- Dandasana (Stick Pose): Breathe in deeply and push your other leg backwards with your arms perpendicular to each other, similar to a plank position.
- Ashtanga Namaskara (Salute with Eight Parts): Now, bring your knees down to the floor as you exhale. Place your chin and chest on the floor, raise your hips a little so eight parts of your body are in contact with the floor.
- Bhujangasana (Cobra Pose): Look upwards and raise your upper body and breathe; your hands should be on the floor, palm down. Your elbows can be bent for a more relaxed pose.
- Adho Mukha Svanasana (Downward Facing Dog Pose): Exhale and push upwards to lift your hips into a ‘V’ pose. Keep your palms and feet firmly planted on the ground.
- Ashwa Sanchalanasana (Equestrian Pose): Bring your right leg forward in the Equestrian Pose while breathing in and make sure you look upwards.
- Hastapadasana (Standing Forward Bend): Bring your left foot forward and move into the Standing Forward Bend. Straighten your knees and breathe.
- Hasta Uttanasana (Raised Arms Pose): Inhale and raise your arms above your head in the prayer position. Push your hands backwards.
- Tadasana (Mountain Pose): Exhale and gently bring your arms down to rest at your side.
These Surya Namaskar steps will benefit your immune system and have extended-lasting benefits on your body when performed well. This can also be done as cardio at a fast pace for effective results. Learn more about doing all the Surya Namaskar steps accurately from the professionally curated sessions at cult.fit. Master this asana and take advantage of the countless benefits!
