Surya Namaskar, or sun Salutation, is often called the heart and soul of yoga. It’s a series of 12 dynamic postures performed in a sequence that stretches, strengthens, and energizes the entire body. Beyond physical fitness, it also promotes mental clarity, improves digestion, and boosts immunity. Practiced regularly and correctly, surya Namaskar can be a powerful addition to your daily routine.

Health Benefits of surya Namaskar

Full-Body Workout: Engages all major muscle groups, improving flexibility, strength, and posture.

Boosts Metabolism: The flowing movements stimulate the digestive system, helping maintain a healthy metabolism.

Cardiovascular Health: Regular practice increases heart rate, promoting better blood circulation and stamina.

Mental Wellbeing: Synchronizing breath with movement calms the mind, reduces stress, and enhances focus.

Weight Management: Helps burn calories, improve fat metabolism, and tone muscles.

Step-by-Step Guide to Perform surya Namaskar

Surya Namaskar consists of 12 poses performed in a flowing sequence. Here’s a beginner-friendly guide:

Pranamasana (Prayer Pose): Stand straight, palms together at the chest, and take a deep breath.

Hastauttanasana (Raised Arms Pose): Inhale, stretch your arms upward, and slightly arch your back.

Padahastasana (Forward Bend): Exhale, bend forward from the hips, and touch the toes.

Ashwa Sanchalanasana (Equestrian Pose): Inhale, step the right leg back, and bend the left knee, keeping hands on the floor.

Dandasana (Stick Pose): Exhale, step the left leg back, forming a plank position.

Ashtanga Namaskara (Eight-Limbed Pose): Lower your knees, chest, and chin to the floor, keeping hips raised.

Bhujangasana (Cobra Pose): Inhale, lift the chest upward, and arch the back while keeping the legs on the floor.

Adho Mukha Svanasana (Downward Dog Pose): Exhale, lift the hips to form an inverted v shape.

Ashwa Sanchalanasana (Equestrian Pose): Inhale, step the right leg forward, bend the knee, and keep hands on the floor.

Padahastasana (Forward Bend): Exhale, bring the left leg forward, and bend from the hips.

Hastauttanasana (Raised Arms Pose): Inhale, stretch arms upward, and gently arch the back.

Pranamasana (Prayer Pose): Exhale, return to the starting position with palms together at the chest.

Tips to Maximise Benefits Safely

Perform surya Namaskar on an empty stomach or at least 2 hours after meals.

Focus on breath coordination with each movement.

Start with 3–5 rounds and gradually increase to 12 rounds per session.

Use a yoga mat to prevent slipping and protect joints.

Avoid overstraining if you have injuries or chronic conditions; consult a yoga instructor if needed.

Bottom Line

Surya Namaskar is more than a physical exercise—it’s a holistic practice that nurtures both body and mind. When performed mindfully, it enhances strength, flexibility, mental clarity, and overall vitality, making it a perfect way to start your day.

 

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