Learn how to do surya namaskar(sun salutation) step by step with breathing patterns!
Watch this video tutorial for a live demo. Surya Namaskar Yoga or Sun Salutation sequence is a very versatile yoga pose.
It's a full body workout that requires no equipment other than a mat. It's a combination of various steps, postures, stretches and breathing patterns which includes Asanas, Pranayamas, Mantras and Mundras. It is good to perform surya namaskar pose either early in the morning during sun rise or in the evening during sun set.
How to do surya namaskar steps: As referred earlier, surya namaskar/sun salutation is a combination of 12 individual yoga steps. Here is a list of forward(#1 to #6) and reverse sequence(#6 to #12):
1. The Pranamasana 2. Hasta Uttanasana 3. The Pada Hasthasana 4. The Ashwa Sanchalanasan 5. The Parvatasana 6. The Sashtanga Namaskara 7. The Bhujangasana 8. The Parvatasana 9. The Ashwa Sanchalanasana 10. The Pada Hasthasana 11. The Hasta Uttasana 12. The Pranamasana Surya
Namaskar Benefits:
1. Surya Namaskar is a combination of twelve yoga asanas that helps you to welcome the new day by paying homage to the sun.
2. One of the main benefits Surya Namaskar is it's ability to increase the energy levels in your body. Ideally, Surya Namaskar should be done outdoors while basking in the early morning sunlight. This allows you to absorb the sunlight and your Melatonin levels rise. This is basically a hormone that helps to get rid of sleepiness.
3. Surya Namaskar & Weight Loss: Apart from exercising every single muscle in your body, the Surya Namaskar also helps in smooth functioning of the thyroid gland. If your thyroid gland is sluggish, you tend to pile on weight. Therefore, Surya Namaskar helps in weight loss, fat reduction and get a flat stomach.
4. Posture Balance: Surya Namaskar helps to correct posture related problems and improves the internal balance of your body. But by doing the Sun Salutation, you can get rid of your bad posture related aches and pains.
5. Improves Digestion: One of the main gripes of modern life a chronic indigestion problem. Doing the Surya Namaskar poses, help you to improve the power of your digestive system. It helps you to release trapped gases in your stomach and helps secretes more digestive enzymes.
6. Helps You Get Strong Bones: The steps followed while doing Surya Namaskar poses, have a spiritual significance and that is why it should be done facing the early morning sun. This helps you absorb Vitamin D and calcium can be deposited in your bones.
7. Releases Stress: Stress has the capacity to cramp up every single muscle in your body. While doing Surya Namaskar steps you have to practice deep breathing and this will help you release a lot of stress. It also calms your mind and helps you cope with anxiety on a daily basis.
8. Improves Bowel Movements: The forward bends that you have to do helps to prevent constipation, stomach bloating, and cures constipation. It makes your bowel movements regular.
9. Cures Insomnia: Sleep problems are the most prevalent among young adults these days. Doing the Surya Namskar steps benefit you to relax and gain control over your mind. This relieves you from sleep disorders like Insomnia.
10. Improves Blood Circulation While doing the Sun Salutation pose, you are using every single part of your body. This ensures that you improve your blood circulation helping you to be more energetic throughout the day.
11. Regulates Menstrual Cycles Many young women these days suffer from irregular menstruation. Doing Surya Namaskar pose on a daily basis helps to regulate the menstrual cycles and also eases child birth. It certainly improves your chances of having a natural birth and balances the female hormones.
12. Radiant Skin As a by-product of good blood circulation and healthy bowel movements, you also get great skin by doing the Sun Salutation poses regularly. Glowing skin and natural defense to wrinkles can be had by practicing this yoga pose. 13. Spiritual Significance Yoga is a workout for the soul as well as the body. Surya Namaskar steps help to balance the three main constitutions of the body; Vata, Pitta and Kapha. This gives an internal spiritual balance that rides you through all kinds of stress and improves your immunity.
