Surya Namaskar (Sun Salutation)

Surya Namaskar is a physical mobility routine that follows a smooth flow of linked asanas. It is often practised while chanting the 12 names of the Sun god. It is a very popular yoga practice known around the globe.

 

Practising this sequence of poses daily can provide several physical, emotional, and spiritual benefits. From increased blood circulation and weight management to reduced stress and anxiety levels, this sequence offers several holistic benefits.

Learn the History & Origin of Surya Namaskar

Surya Namaskar’s precise origin is not certain. However, it can be tracked to the Vedic period in India. Surya Namaskar was originally said to be an assortment of sacred words chanted at sunrise. 

 

It was repopularised in the modern world in the early 20th century by Rajah Bhavanarao Pant Pratinidhi, the King of Aundh.

12 Steps of Surya Namaskar

The yoga sequence consists of 12 Surya Namaskar asanas. Each cycle of this sequence consists of two sets. Here are the steps for Surya Namaskar in order:

1. Pranamasana (Prayer Pose)

  • Stand upright with feet together

  • Inhale deeply and raise your hands sideways

  • Exhale and bring palms together in front of the chest

  • Express gratitude

2. Hastauttanasana (Raised Arms Pose)

  • Inhale and lift your hands upward with palms together

  • Slightly arch your back

  • Keep ears and biceps close together

3. Hastapadasana (Hand to Foot Pose)

  • Exhale and bend forward from the waist

  • Keep the spine straight as you lower yourself

  • Make sure your hands reach toward the ground

4. Ashwa Sanchalanasana (Equestrian Pose)

  • Inhale and stretch the body parallel to the floor

  • Bring your right knee towards the right side of the chest

  • Extend your left leg behind and arch your back slightly

  • Look upward

5. Dandasana (Stick Pose)

  • Inhale and stretch the right leg backwards to align with the left

  • Keep the body parallel to the ground

6. Ashtanga Namaskara (Salute with Eight Limbs)

  • Exhale and gently lower your knees to the ground

  • Keep hips elevated and lower your chest and chin to the ground

  • Maintain a slight arch in your back

7. Bhujangasana (Cobra Pose)

  • Inhale and align torso and chest to the floor

  • Keep your midsection and legs flat, supporting the body with your hands

  • Avoid putting full weight on the arms

8. Adho Mukha Svanasana (Downward Facing Dog Pose)

  • Exhale and raise your midsection, forming an inverted V-shape

  • Keep feet and palms in place

9. Ashwa Sanchalanasana (Equestrian Pose)

  • Inhale and bring your right foot forward next to your left foot

  • Maintain this position

10. Hasta Padasana (Hand to Foot Pose)

  • Exhale and bring your left foot forward next to the right foot

  • Keep hands in place as you lift yourself

11. Hasta Uttanasana (Raised Arms Pose)

  • Inhale and lift your hands up

  • Bend backwards slowly

12. Pranamasana (Prayer Pose)

  • Exhale, relax your body and bring your palms together in front of the chest

  • End the cycle with gratitude

     

 

 

Make sure you carefully practise each step for Surya Namaskar mindfully.

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How to Choose the Right Pace in Surya Namaskar

You can practise Surya Namaskar in 3 speeds:

  • Slow 

Practising it at a slowed pace aids with body flexibility.

  • Medium 

Doing it at a medium pace leads to toned muscles.

  • Fast

A fast pace provides great cardiovascular benefits. It can also aid in weight loss.

Mythology & Tradition Behind Surya Namaskar

In Hinduism, Surya, the God of the sun, is seen as the creator of the universe. In Vedic tradition, the Sun is a symbol of the divine and human conscience. As a result, Surya Namaskar is regarded as one of the most important yoga practices in culture.

Health Benefits of Surya Namaskar

There are many advantages of Surya Namaskar, if done daily. Some of these benefits are:

  • Tones Muscles & Improves Flexibility

Performing this sequence daily will work your muscles and help tone them. It also improves your flexibility by putting you through a wide range of motion.

  • Helps with Weight Loss

Doing Surya Namaskar increases your metabolism and helps you burn calories. Doing it every day can help you lose weight and maintain a healthy body weight.

  • Improves Digestion

This sequence can help activate your digestive system. It can thus reduce ailments like bloating and constipation.

  • Increases Awareness

This exercise requires complete and constant focus and attention. It can help you have a clearer and sharper mind, leading to increased awareness.

  • Reduces Stress & Offers Emotional Stability

Focusing on the motions of this exercise while controlling your breath helps clear your mind. This can lead to a calm mind, reducing stress and improving your emotional stability. This helps ensure that you are better equipped to configure how to overcome a fear you may have.

  • Detoxifies the Body

As you sweat during this sequence, your body is able to eliminate waste. It also stimulates your lymphatic system, which helps remove toxins from your body.

  • Improves the Skin

This sequence improves your blood circulation, allowing your skin to receive more oxygen and nutrients. Improved blood circulation also removes toxins and waste from your skin.

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Difference Between Classical & Modern Surya Namaskar

Classical and Modern Surya Namaskar have slight differences in the various positions of this sequence.

Position

Classical (Hatha)

Modern (Ashtanga Vinyasa)

Standing Forward Bend

Back is rounded, knees are soft, gentle stretch along the spine

Back is elongated, knees are straight

Stepping Back to Plank

Move through a low lunge with chest lifted and pelvis forward

Hop or quickly step back

Lowering to the Mat

Gently stretch the thoracic and cervical spine

Lower flat down

Downward-facing Dog

Feet and hands in plank position, chest toward knees

Shorten stance, focus on stretching back of legs and glutes

Do’s and Don'ts of Surya Namaskar

While you perform this sequence, you should follow certain practices. Similarly, there are other things you should avoid. Go through the following list of do’s and don’ts to improve your practice of this sequence.

Do’s

  • Maintain correct posture in all yoga poses

  • Ensure proper rhythmic breathing

  • Start at a slow pace

  • Focus on each individual yoga pose

  • Increase the number of sun salutations gradually

  • Follow a healthy diet

  • Practise Surya Namaskar daily

  • Wear comfortable clothes 

  • Stay hydrated

Don’ts

  • Avoid starting yoga poses for Surya Namaskar in a random sequence

  • Do not hurry through any pose

  • Do not rush to complete the sun salutation or increase the number of sets

  • If you have any ailments, do not practise without professional help

Insider Tips to Help Practise Surya Namaskar

Here are some tips to help you practise Surya Namaskar Yoga safely and effectively:

  • Warm up properly before you start

  • Face eastwards if you are practising the sequence in the morning

  • Face westwards if you are practising the sequence in the evening

  • Developing a grateful attitude can help you make the best of this sequence

  • Maintain a smooth flow 

  • Maintain natural breathing

  • Chanting mantras while performing your routine can improve your experience

  • Lie down and relax afterwards

Frequently Asked Questions

What happens if I do Surya Namaskar every day?

Doing Surya Namaskar boosts digestion, increases metabolism, and burns calories. Practising it every day can help you lose weight and maintain a healthy lifestyle.

What are the disadvantages of Surya Namaskar?

Although Surya Namaskar is a very beneficial exercise sequence, it has certain implications and limitations. Some of these are:

  • You must consider your base strength before you attempt this complex sequence.

  • This sequence puts a load of strain on your wrists, which can lead to wrist pain or injury.

  • This sequence requires a good amount of back strength and stability. If not done properly, it can lead to back pain or injury.

  • Women who are pregnant should not attempt this exercise, as it puts pressure on the back and abdomen.

  • People struggling with arthritis issues should try and avoid this sequence. If you do decide to do it, start slow, as this sequence requires ample knee strength.

Can I opt for health insurance online?

Yes, you can apply for health insurance online in India by visiting health insurance companies’ websites or on financial marketplaces such as Bajaj Markets. Note that the application process varies from one insurer to another.

How to overcome fear and anxiety?

You can begin to overcome your fear and anxiety with relaxation techniques. Another option is to try therapies or do regular exercises.

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