How to Do a Sun Salutation with a Guide

Surya Namaskar, or Sun Salutation, is among the most fundamental yoga practices. It comprises a series of 12 fluid yoga poses performed in a rapid sequence of movements, mostly during mornings with the intent to warm up our bodies for the day.

The benefits of sun salutation are best realised when done on an empty stomach. Each Surya Namaskar round has 2 sets of the designated 12 yoga poses. While there are multiple variations of this exercise, it is advisable to stick to a particular one for best results.

What are the Benefits of Surya Namaskar?

There are multiple health benefits associated with Surya Namaskar, and we have mentioned some of them below:

Improved Flexibility
The complete sequence allows the stretching and lengthening of muscles in areas such as legs, spine, and arms. It also boosts the range of motion and flexibility in the joints.

Enhanced Strength
The transition movements help in building strength through various poses, which include the core, legs, and back. This helps in toning the overall body and boosting the strength.

Simulation of Digestive System
The bend and twist movements of the Surya Namaskar stimulate organs related to the abdomen, leading to improved digestion and relief from issues such as constipation and bloating.

Improved Blood Circulation
The flowing essence of the Surya Namaskar movements brings another one of the important benefits of Sun Salutation to the table, encouraging better blood flow throughout the body. It helps in oxygenation and detoxifies the system.

Better Balance of Energy
Surya Namaskar is known to harmonize the flow of energy in our body (prana). With a balance between activity and rest, the alternation recharges the body with great perfection.

How to Do Surya Namaskar Step by Step

For a good Surya Namaskar routine, all you need to do is follow the steps given below:

Step 1: Pranamasana (Prayer pose)

At the edge of your yoga mat, keep your feet together, so that your body weight is equally balanced on both feet. Then, expand your chest while relaxing your shoulders. While inhaling, lift both your arms to the sides, and as you exhale, bring your palms close to the chest like in a prayer pose.

Step 2: Hastauttanasana (Raised arms pose)

While inhaling, lift your arms and back up, keeping your biceps close to the ears. In this pose, the main effort is to stretch your entire body up, from the heels to your fingertips. By just pushing your pelvis up a bit, you can deepen this pose as well.

Step 3: Hastapadasana (Standing forward bend)

Breathe in, lifting your arms up and back, bend over while keeping your spine straight. Then, exhale completely and gradually, bringing your hands down to the floor beside your feet. To further increase its impact, you might bend the knees to touch your palms on the floor.

Step 4: Ashwa Sanchalasana (Equestrian pose)

Inhale and stretch your right leg backwards as far as you can. Then, touch your right knee to the floor as you look up. By making sure that your left foot is exactly between your palms, you can further make this yoga stretch a more involving one.

To perform this yoga stretch, bring your left leg back and get the whole body in a straight line. You can also try and align your arms to the floor perpendicularly for a better stretch.

Step 6: Ashtanga Namaskara (Salute with eight parts or points)

Get your knees down to the floor and exhale. Bring your hips slightly back, then slide forward, resting your chin and shoulder on the floor. Then, you need to raise your posterior area a bit. Eight parts of your body, two feet, the two hands, both knees, chest and the chin should touch the floor.

These six steps comprise the Surya Namaskar routine, and you can repeat this sequence multiple times at your convenience. Despite any number of times you go through, it’s very important that you focus significantly on getting your breathing techniques right.