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Surya Namaskar

Yoga Sun Salutation


It’s recommended to find a specialist to guide you through a safe and enjoyable session. 🙂

 

A set of 12 powerful yoga asanas (postures) that provide a good cardiovascular workout in a graceful flow. Surya Namaskar is literally translated to sun salutation, these postures are a good way to keep the body in shape and the mind calm and healthy. Surya Namaskar is best done early morning on an empty stomach.

 

 

 

How to do Sun Salutation?

 

Step 1.  Tadasana (Mountain pose)

Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet.

Expand your chest and relax your shoulders.

As you breathe in, lift both your arms up from the sides and as you exhale, bring your palms together in front of the chest in a prayer position.

 

Step 2.  Urdhva Hastasana (Raised Hands pose)

Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers.

How to deepen this yoga stretch?

You may push the pelvis forward a little bit. Ensure you’re reaching up with the fingers rather than trying to bend backwards.

 

Step 3.  Uttanasana (Standing Forward Bend)

Breathing out, bend forward from the waist, keeping the spine erect. As you exhale completely, bring the hands down to the floor, beside the feet.

How to deepen this yoga stretch?

You may bend the knees, if necessary, to bring the palms down to the floor. Now make a gentle effort to straighten the knees.

It’s a good idea to keep the hands fixed in this position and not move them until you finish the sequence.

 

Step 4.  Virabhadrasana I (Low Lunge pose)

Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up.

How to deepen this yoga stretch?

Ensure that the left foot is exactly in between the palms.

 

Step 5.  Phalakasana (Plank pose)

As you breathe in, take the left leg back and bring the whole body in a straight line.

How to deepen this yoga stretch?

Keep your arms perpendicular to the floor.

 

Step 6.  Chaturanga / Ashtanga Namaskara (Low Plank / Salute with eight points)

Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit.

The two hands, two feet, two knees, chest and chin (eight parts of the body touch the floor).

 

Step 7.  Bhujangasana (Cobra Pose)

Slide forward and raise the chest up into the Cobra posture.You may keep your elbows bent in this pose, the shoulders away from the ears. Look up.

How to deepen this yoga stretch?

 As you inhale, make a gentle effort to push the chest forward; as you exhale, make a gentle effort to push the navel down. Tuck the toes under. Ensure you’re stretching just as much as you can; do not force your body.

 

Step 8.  Adho Mukha svanasana (Downward Dog Pose)

Breathing out, lift the hips and the tail bone up, chest downwards in an ‘inverted V’ (/) posture.

How to deepen this yoga stretch?

If possible, try and keep the heels on the ground and make a gentle effort to lift the tailbone up, going deeper into the stretch.

 

Step 9.  Virabhadrasana I (Low Lunge Pose)

Breathing in, bring the right foot forward in between the two hands, left knee down to the floor, press the hips down and look up.

How to deepen this yoga stretch?

Place the right foot exactly between the two hands and the right calf perpendicular to the floor. In this position, make a gentle effort to push the hips down towards the floor, to deepen the stretch.

 

Step 10.  Uttanasana (Standing Forward Bend)

Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary.

How to deepen this yoga stretch?

Gently straighten the knees and if you can, try and touch your nose to the knees. Keep breathing.

 

Step 11.  Urdhva Hastasana (Raised Arms Pose)

Breathing in, roll the spine up, hands go up and bend backwards a little bit, pushing the hips slightly outward.

How to deepen this yoga stretch?

Ensure that your biceps are beside your ears. The idea is to stretch up more rather than stretch backwards.

 

Step 12.  Tadasana (Mountain pose)

As you exhale, first straighten the body, then bring the arms down. Relax in this position, observe the sensations in your body.

 

 

 

Other Variations

 

9 Incredible Health Benefits

Surya namaskar or sun salutation is a gesture of showing gratitude to the sun. It is a set of 12 yoga asanas which bring your body, breath and mind together. When performed in the morning, it revitalises your body and refreshes your mind, leaves you feeling energetic throughout the course of the day. The postures can help you unwind when you perform them in the evening. Well-known yoga expert Sunaina Rekhi says, ‘the cyclic movements of surya namaskar with its controlled breathing, back bends, forward bends, invigorating and calming postures, offers many health benefits.’

 

1. Helps lose weight

Sunaina says, ‘when done at a fast pace, Surya Namaskar can give you an excellent cardiovascular workout helping you to lose weight.’ The postures will help stretch your abdominal muscles while helping you shed pounds around your belly. The movements will also help in improving your metabolism.

 

2. Helps strengthen muscles and joints

Surya Namaskar offers you a good way to stretch and strengthen your muscles, joints, ligament, as well as the skeletal system. The movements can also help improve the flexibility of your spine. When you perform the postures, your limbs become symmetrical helping your internal vital organs to function better.

 

3. Gives glowing skin

Surya namaskar improves your blood circulation that aids in bringing back the glow on your face; preventing the onset of wrinkles, making your skin look ageless and radiant.

 

4. Ensures a better functioning digestive system

The sun salutation will help in the smooth running of your digestive system.  These yoga poses will help increase the blood flow to your digestive tract resulting in better functioning of the intestines. The forward bend pose will help increase your abdomen space which will aid in releasing the trapped gases from your system.

 

5. Helps cope with insomnia

You can improve your sleeping patterns by the practise of surya namaskar. The asanas will help calm your mind, giving you a good night’s sleep. This will ensure that you do not resort to drugs to give you a restful sleep.

 

6. Ensures regular menstrual cycle

Surya Namaskar can also be beneficial for women who are suffering from irregular menstrual cycles as it helps regulate it. Regular practice of the movements can also help in easy childbirth.

 

7. Brings down blood sugar levels

According to our expert, the movements of the sun salutation also aid in bringing down your blood sugar levels and help keep heart diseases at bay.

 

8. Keeps anxiety at bay

It helps improve your memory and nervous system and also helps calm you down and get rid of anxiety. It normalizes the activity of the endocrine glands, especially the thyroid gland.

 

9. Helps detox

Due to the active inhalation and exhalation process, the lungs are thoroughly ventilated and the blood remains oxygenated. This also helps in detoxifying one’s body by getting rid of carbon dioxide and other toxic gases.

 

 

 

 

Surya Namaskar calorie calculation

One round of Surya Namaskar burns upto 13.90 calories for an average weighing person. You can now set a target for yourself.  You can slowly increase the number of rounds of Surya Namaskar to 108. By the time you reach this number, you will become more toned and fitter.

 

  • Weight lifting = 199 calories
  • Tennis = 232 calories
  • Basketball = 265 calories
  • Beach volleyball = 265 calories
  • Football = 298 calories
  • Bicycling (14 – 15.9 mph) = 331 calories
  • Rock climbing = 364 calories
  • Running (7.5mph) = 414 calories
  • Surya Namaskar = 417 calories

References:

msn.com/health
streamlinebody.com.au
indiatimes.com
artofliving.org
chomelle.com


Note: We tried to gather useful information for people to read for their wellbeing. If you found your own contents being used without reference or credit noted, feel free to contact us and we are more than happy to acknowledge you! And thank you in advanced for your contribution to the community.  🙂