Surya Namaskara – This is the oldest form of practice in Yoga which is practiced by many. As the name suggest “Surya Namaskara” or San Salutation is practiced early morning when sun rises. This Yoga is merge of 12 postures which stretches every part of body and controls your breathing. Practicing this early morning with empty stomach helps regulate your digestion, rejuvenate your body and mind for the entire day.
12 Steps of Surya Namaskara – :
- Surya Namaskara Step 1: Pranamasana (Prayer pose)
Stand straight on the edge of your yoga mat. Keep your feet together and body weight equally balanced on both the feet. Make sure your body is in relaxed position. Now, take a deep breath and lift you’re both arms so that your palms come together in front of your chest in prayer position.
- Surya Namaskara Step 2: Hastauttanasana (Raised arms pose)
Now after joining hands in prayer position, slowly lift your arms up and bend your body backwards so that you can feel stretch in your body. Remember, if you are practicing this for the first time, don’t bend more as it might give you injury. Try breath normally while doing Hastauttanasana.
- Surya Namaskara Step 3: Hasta Padasana (Hand to foot pose)
Breathe out and bend forward from your waist. Bring your hands down to the floor and try touching your head to your knees. Make sure you don’t put strain on your back or loose balance. You may bend the knees slightly, if necessary so that your hands touch on the floor beside your foot.
- Surya Namaskara Step 4: Ashwa Sanchalanasana (Equestrian pose)
Inhale and push your right leg backwards, as far as you are comfortable. Place the left leg bend to the floor and look up. Make sure that your bend leg foot should be between your hands.
- Surya Namaskara Step 5: Dandasana (Stick pose)
As you inhale, take the left bend leg back and bring the whole body in a plank position. In this posture your body weight should be on equally divided on your shoulders and leg stretched backwards.
- Surya Namaskara Step 6: Ashtanga Namaskara (Salute with eight parts)
Slowly bring your knees down to the floor and exhale. Now push your hips slightly upwards, slide forward so that your chest and chin rest on the floor. This position might be difficult to practice for the first time. Ashtanga Namaskara controls your breathing and balancing ability of body.
- Surya Namaskara Step 7: Bhujangasana (Cobra pose)
Slide forward and raise the chest up while keeping all the support on your arms so that you get a Cobra posture. You can keep your elbows bent if you feel strain. Now, lift your face upwards and look up.
- Surya Namaskara Step 8: Parvatasana (Mountain pose)
Breathe out; lift the hips slowly so that your chest is downwards position. Your posture should be in a reversed V posture (/). This posture is similar to the plank position, only in Parvatasana your posture is more like a peaked mountain. Try to keep your heels steady on the ground and lift your tail bone higher to feel maximum stretch.
- Surya Namaskara Step 9: Ashwa Sanchalanasana (Equestrian pose)
Place the right foot exactly between the two hands and left leg stretch backwards on the floor. Maintain the breath and push the hips down towards the floor and look upwards.
- Surya Namaskara Step 10: Hasta Padasana (Hand to foot pose)
Breathe out, bring the left foot between the hands and bring your hips upwards in bending position. Make sure your palms should be on the floor. You may bend your knees slightly if necessary.
- Surya Namaskara Step 11: Hastauttanasana (Raised arms pose)
Breathe in and push your body upwards and arms above your head. Slowly bend backwards to feel stretch on your back.
- Surya Namaskara Step 12: Tadasana
Exhale and straighten your body, bring the arms down and relax. After practicing all the postures, you might feel bit increase in heart rate and blood flow in your entire body.
Surya Namaskara or Sun Salutaiton is not just an exercise to have weight loss. Practicing Surya Namaskara regularly detoxifies, stimulates and massages practically every organ of the human body and makes spine flexible.