Benefits of Surya Namaskar

Also known as the Sun Salutation, the Surya Namaskara in Yoga has a special place in Hindu tradition. The benefits of Suryanamaskar include;

  1. It gets the blood circulating through every part of the body. It returns blood from the legs to the heart and the brain
  2. Suryanamaskar for weight loss is excellent because it does do gradually and in a sustainable manner
  3. It improves digestion and prevents constipation
  4. It strengthens the spine and different muscles of the human body, thus correcting body posture
  5. It focuses the mind and increases its concentration power
  6. Suryanamaskar can be done by almost everyone
  7. Sun salutation benefits, if a person is said to practise it regularly from early on in life, are that the person will never suffer from chronic illnesses
  8. Sun salutation Yoga in the morning ensures a person’s general health and overall well being


Suryanamaskar Steps/ Sun Salutation Poses-

It should be done early morning, facing the Sun, in the East direction. There are 12 different Surya Namaskar positions, each stimulating and stretching different parts of the body. These are done again and again cyclically, according to the person’s endurance.

Postures of Suryanamaskar – Step by Step Yoga Asanas of Suryanamaskar are:

Step 1 (Prarthanasan): Stand straight facing the sun with feet placed together and hands joined in prayer.

Step 2: Breathing in, take your folded hands up towards the sky. Arch your back backwards with fingertips stretched upwards.

Step 3(Uttanasan) : Breathing out, slowly bring your hands down and bend to touch the either side of your feet. Try not to bend your knees.

Step 4 (Ekpad Prasarnasan): Breathing in push your right leg back as far as possible and look up.

Step 5 (Chaturang andasan): Breathing out, take the leg back parallel to the right one and align your body to a straight line.

Step 6 (Ashtangasan): Breathing in first then out, bring your knees to slightly touch the ground and raise your posterior slightly while resting your chest and chin on the ground. Try and ensure that eight points of your body touch the ground (palms, feet, knees, chest and chin).

Step 7 (Bhujangasan): While sliding forward, inhale and look up (with an arched back in air and hips resting on ground).

Step 8 (Adho mukh svanasan/ Parvathasan): Exhale and lift your hips as high as possible (try to keep your heels on the ground).

Step 9 (Ekpad Prasarnasan): While breathing in bring your left leg forward in between hands, look up and ensure that your right leg is parallel to the ground.

Step 10 (Uttanasan): Exhaling, bring your left foot forward beside the right one. While keeping your hands on the ground, bend such that your nose touches your knees.

Step 11: Inhaling unfold your spine, let your folded hands go up towards the sky and stretch up making an arch.

Step 12: While straightening your body exhale and bring your hands down.


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