Surya Namaskar – Sun Salutation yoga benefits

Surya Namaskar – Sun Salutation yoga benefits

Surya” means sun and “Namaskar” Means Salutation. Suryanamaskar is the complete body workout. It is Very effective in weight loss program. Only in Suryanamaskar (Sun Salutation), there are 12 different yoga poses which give total exercise to the whole body. By practicing the sun salutation regularly, we can become active and strong in our whole life.

Morning is the best time to practice Suryanamskar (Sun Salutation). But don’t eat anything for 5 hours prior to Surya Namaskar

Steps for Surya Namaskar

Surya Namaskar (Sun Salutation) is the combination of 12 different asanas (Yoga poses).

  1. Pranamasana
    Stand straight and erect in such a way that your face is in the direction of the sun. Both feet should be touching each other. Bring your hands close to your chest by touching palm to palm called Namaskar ( Salutation).
  2. Hastauttanasana
    Take a deep breath and raise your hand in upward direction.
  3. Padahastasana
    Now breathe out slowly and bend forward. Hands should be lined with your feet and head touching your knees.
  4. Ashwa Sanchalanasana
    Inhale slowly and extend the right leg back and drop the knee to the ground. Bend the left knee and hands should be firm with the ground.
  5. Parvatasana
    During exhaling bring the right leg back to join the left leg. Raise your buttocks upwards forming a triangle.
  6. Ashtanga Namaskar
    Exhale until your feet, knees, hands, chest, forehead touches the ground. Hold the breath.
  7. Bhujangasana
    On inhaling raise your head in an upward direction and bend in the backward direction as much you can. It is called Bhujagasana pose.
  8. Parvatasana
    Now exhale slowly and make an upward arc as shown in fig.
  9. Ashwa Sanchalanasana
    Inhale slowly and extend the right leg back and drop the knee to the ground. Bend the left knee and hands should be firm with the ground.
  10. Padahastasana
     Now breathe out slowly and bend forward. Hands should be lined with your feet and head touching your knees.
  11. Hastauttanasana
    Take a deep breath and raise your hand in upward direction.
  12. Pranamasana
    Stand straight and erect in such a way that your face is in the direction of the sun. Both feet should be touching each other. Bring your hands close to your chest by touching palm to palm called Namaskar ( Salutation).

Benefits of Surya Namaskar (Sun Salutation)

  1. Effective in weight loss.
  2. Increase the size of the chest and gives perfect shape.
  3. Improved digestion and appetite.
  4. Cures constipation.
  5. Increases body flexibility.
  6. Cure your digestive, circulatory, respiratory and nervous systems.
  7. Helps to Reduce stress and stay calm.
  8. It strengthens the arms, back, shoulders and legs, hips, quads and calves.
  9. Improve posture.
  10. It gives physical and mental strength.
  11. In one word it is one of the excellent asanas for the entire body.

Surya Namaskar – Sun Salutation yoga benefits

Precaution

  1. Pregnant women should not practice Suryanamaskar.
  2. Those suffering from high blood pressure and hernia should not practice Suryanamaskar.
  3. During menses, women should avoid Suryanamaskar.
  4. Those suffering from back pain should take expert guidance. All asana should perform under expert guidance.

View all yoga poses

Yoga poses

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8 Comments

  • How many suryanamaskar poses should I do every day to reduce belly fat?

  • How can I do more surya namaskars in a day. I feel tired after 12 sets.

  • For the Surya Namaskar series, is it meant to be a set of fluid motions? For example, inhale for step two and exhale that breath for step three? Also, is the series meant to be completed multiple times or just once? Thank you.

  • Hello,

    My age is 21. I am doing suryanamskar since 1 month. I feel difficulty in synchronizing breathe with suryanamaskara posters, (Ashwa sanchalanasana) where I hold the breathe many times. I put lot of pressure to breathe. And how fast should the suryanamskar be done? Could you please suggest me how to breathe easily while doing suryanamaskar?
    Thank you!

    • Hello,

      Practice slowly first. For some people it is difficult to do fast. After all practice make us perfect. All the steps are given in easy manner. First you concentrate on your poses and after practicing properly you concentrate on your inhaling and exhaling as per given steps. In 2 days you will do it correctly.

      Thanks
      http://eyogaguru.com

  • Hello sir , I am a Software Engineer , and I have to sit in front of a laptop at least 6-8 hours every day , as my livelihood depends on it , and because of that I am having a cervical pain and lower back pain. Can you suggest some asanas that I can do everyday?
    Than you.

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