The Surya Namaskar, or The Sun Salutation, in Yoga, also known as’ The Ultimate Asana ’, strengthens your back as well as your muscles and brings down blood sugar levels. It also improves metabolism and blood circulation (hence, a glowing skin) and ensures a regular menstrual cycle for women.

Myth: The 12 steps of Surya Namaskar are only done to worship the sun.

Fact: This is only partly true. Doing the 12 steps of the Surya Namaskar (sun salutation) technique will also help you stay healthy, happy, and at peace with yourself.

Reason for doing Surya Namaskar in the morning

Surya Namaskar has 12 steps that must be done first thing in the morning. During this time, the sun’s harmful rays don’t reach Earth, and the morning sun is a great way to get vitamin D. It’s safe to practice at the same time, and you don’t have to worry about UV rays from the sun.

The solar plexus is central to the body. It is located behind the belly button and links to the sun. Many yoga teachers recommend Surya Namaskar for this same reason. The solar plexus can benefit from this method’s reliability and repeatability. The consequence is a rise in mental and physical energy as well as a boost in confidence, resourcefulness, creativity, and intuition.

1st pose of Sun Salutation is the Pranamasana pose.

This asana is also known as the Prayer Pose, and it is a way to show deep respect and say hello. Pranamasana is the same as the greeting “Namaste,” which is often used in India. The main benefit of this step of Surya Namaskar is that it helps you get into a meditative yoga pose and relieves stress and anxiety in your mind.

How to do the Prayer Position?

Stand at the end of your mat with your feet close together and put the same amount of weight on each foot.

Just open your chest and let your shoulders go.

Now, take a deep breath in and lift both arms up from your sides. As you let out your breath, bring your palms together in front of your chest in a prayer position.

Pranamasana The Sun Salutation
HASTA UTTANASANA The Sun Salutatuin Yoga

2nd pose of the Sun Salutation is the Hasta Uttanasana pose.

This pose is also known as the “Raised arms pose.” This pose is the best one for people with asthma. It also helps with back pain, tiredness, mild anxiety, stiff shoulders and digestion.

Hasta Uttanasana: How to do it?

Straighten your back, lift your arms, and look up.

Stretch your back and pull your spine straight.

Be sure to keep your feet on the ground and keep your balance.

If you feel dizzy during the pose, don’t look up, and if your arms hurt, don’t stretch them too far.

3rd pose of the Surya Namaskar Padahastasana

Padahastasana is the third step of Surya Namaskar. It is good for people who have trouble sleeping or who have weak bones. Do not skip this step if you want to get rid of your anxiety, stress, and headaches. It is therapeutic for insomnia and strengthens the thighs.

Padahastasana: How to Do It

Bend forward and reach out with your fingers to touch your toes.

If you can’t touch your toes without bending your knees, bend your knees to touch your toes but keep your back straight.

Softly press on your heels so that your weight is spread out evenly.

Padhastasana also makes the thighs and knees stronger and stretches the hips, hamstrings, and calves.

Padahastasana
ASHWA SANCHALANASANA

4th pose of the Sun Salutation is the Ashwa Sanchalanasana.

This pose is also called the “Equestrian pose,” and it strengthens your back and lung capacity. Ashwa Sanchalanasana is the best yoga pose for improving digestion and toning the kidneys and liver. It improves hip flexibility.

How to do the Ashwa Sanchalanasana pose.

Inhale and move your right leg back as far as you can.

Touch the floor with your left knee and bend it ninety degrees.

Balance your weight on your toes while spreading it out evenly, and slowly lift your head to look up.

5th pose of the Sun Salutation is the Chaturanga Dandasana.

Dandasana is the best way to strengthen and tone the arms, shoulders, and wrists. It also helps to tone the stomach. This pose is the best way to fight diabetes and keep your blood sugar levels even without taking medicine or changing your diet much.

How do you do the Chaturanga Dandasana?

Step your left foot back and get into the plank pose.

Pay attention to your shoulders, elbows, and wrists, which must stay straight and parallel to the floor.

To get the most out of chaturanga dandasana, make sure your back is straight and your whole body is in a straight line.

CHATURANGA DANDASANA
ASHTANGA NAMASKAR

The 6th pose of the Surya Namaskar Ashtanga Namaskara

After chaturanga dandasana, this is the sixth step of the Sun Salutation. It helps to build strength in the shoulders, legs, and arms. This pose also helps release tension in the shoulders and neck and makes the spine more flexible. It also expands the chest.

How to do Ashtanga Namaskar?

Drop your knees to the floor as you do the plank pose.

Lower your chin to the floor so that your shoulders land right on top of your hand.

Keep your arms close to your sides with your elbows in.

7th pose of the Sun Salutation is Bhujangasana.

“Bhujanga” means snake in Sanskrit, and “asana” means pose. So this pose is also known as the “cobra pose.” This pose is the best one for getting a flat stomach because it stretches the muscles in the stomach. It relieves the symptoms of fatigue and is therapeutic for asthma.

How do you get into the Cobra Pose?

Lay on your stomach and try to touch your chin to the floor.

Keep your hands close to your body and touch the floor with your palms. Straighten your legs.

Slowly straighten your arms to lift your upper back and chest off the floor.

BHUJANGASANA The Surya Namaskar Pose
ADHO MUKHA SVANASANA The Surya Namaskar Pose

8th pose of the Sun Salutation is the Adho Mukha Svanasana.

This step of Surya Namaskar is the best for increasing blood flow, calming nerves, and reducing stress. If a woman is having headaches, back pain, or menopause, she must take this step to feel better. It increases blood circulation and reduces high blood pressure. It also increases height.

How to do the Ashwa Sanchalanasana pose.

Inhale and move your right leg back as far as you can.

Touch the floor with your left knee and bend it ninety degrees.

Balance your weight on your toes while spreading it out evenly, and slowly lift your head to look up.

9th pose of the Sun Salutation is the Ashwa Sanchalanasana pose.

This pose is also called the “Equestrian pose,” and it is a great way to strengthen quadriceps. Ashwa Sanchalanasana is the best yoga pose for improving digestion and toning the kidneys and liver. It also increases your will power.

How to do the Ashwa Sanchalanasana pose.

Inhale and move your right leg back as far as you can.

Touch the floor with your left knee and bend it ninety degrees.

Balance your weight on your toes while spreading it out evenly, and slowly lift your head to look up.

Padahastasana The Sun Salutation pose
Pranamasana The Sun Salutation Pose

10th Pose of the Sun Salutation is Padahastasana

Padahastasana is the third step of Surya Namaskar. It is good for people who have trouble sleeping or who have weak bones. Do not skip this step if you want to get rid of your anxiety, stress, and headaches. It is therapeutic for osteoporosis. It stretches the hamstrings and strengthens your knees.

Padahastasana: How to Do It

Bend forward and reach out with your fingers to touch your toes.

If you can’t touch your toes without bending your knees, bend your knees to touch your toes but keep your back straight.

Softly press on your heels so that your weight is spread out evenly.

Padhastasana also makes the thighs and knees stronger and stretches the hips, hamstrings, and calves.

11th pose of the Sun Salutation is the Hasta Uttanasana pose.

Also known as the “Raised arms pose.”. This pose is the best one for people with asthma. It also helps with back pain, tiredness, mild anxiety, and digestion.

Hasta Uttanasana: How to do it?

Straighten your back, lift your arms, and look up.

Stretch your back and pull your spine straight.

Be sure to keep your feet on the ground and keep your balance.

If you feel dizzy during the pose, don’t look up, and if your arms hurt, don’t stretch them too far.

12th pose of Surya Namaskar is the Pranamasana pose.

This asana is also known as the Prayer Pose. The main benefit of this step of Surya Namaskar is that it helps you get into a meditative yoga pose and relieves stress and anxiety in your mind.

How to do the Prayer Position?

Stand at the end of your mat with your feet close together and put the same amount of weight on each foot.

Just open your chest and let your shoulders go.

Now, take a deep breath in and lift both arms up from your sides. As you let out your breath, bring your palms together in front of your chest in a prayer position.

yoganidra

Finally, lie down and do a yoga nidra to calm your whole body. Every yogi should do it to get all of its benefits, such as better blood flow, weight loss, a regular menstrual cycle, better health, and peace of mind.

The Benefits of Doing The Sub Salutation

When you do Surya Namaskar regularly, you get more physical and mental energy. Your thoughts and memories also get stronger. It also has a lot of other benefits, some of which are:

  • All of the organs in the body get more blood flow. Since blood flow is increased and the rate of metabolism is sped up. The process of digestion gets better.
  • Blood flow speeds up inside the body, which helps people with high blood pressure. It helps you keep your temper in check.
  • It gets all of the body’s muscles, organs, and nerves to work. This makes all of the body’s organs strong and healthy. When you do Surya Namaskar, your bones get stronger.
  • It helps people see better.
  • The Sun Salutation (Surya Namaskar) has an effect on the mind, so the mind stays calm and cool.
  • By losing weight, you reduce the amount of fat in your stomach. This is very helpful for people who are obese and need to lose weight.
  • The waist gets looser, and the backbone gets stronger. The muscles in the arms and waist get stronger.
  • This posture can help treat the symptoms of skin diseases. Hair loss and dandruff are stopped.
  • When you do Surya Namaskar, your body becomes more flexible.
  • Helps to keep all the important glands in the body, like the pituitary, thyroid, parathyroid, adrenal, liver, pancreas, ovary, etc., from making too much or too little of their secretions.
  • It improves all of the body’s most important functions, like breathing, blood flow, urination, digestion, pulse, and glands.
  • Helps a lot with problems like indigestion, loss of appetite, constipation, gas, and feeling bloated.
  • It helps to keep Vata, Pitta, and Kapha in balance. Tridosha can help prevent problems.
  • It keeps all of the spine’s vertebrae flexible and healthy.
  • Helps you remember things and focus.

Conclusion

When you do the 12 steps of surya namaskar, you will not only keep your body healthy, but you will also find peace of mind. Suray Namaskar is a great yoga sequence for people who are busy and don’t have a lot of time to do different yoga asanas. You can easily do Surya Namaskar in 30 minutes, and it will keep your mind and body fresh all day long.