Surya Namaskar, also known as the Sun Salutation, is a dynamic sequence of yoga postures that combine breathing, movement, and mindfulness. This ancient practice pays homage to the Sun, the source of energy and life. In this guide, we will delve into surya namaskar steps, its benefits, and how to perform it effectively. Whether you are a beginner or a seasoned yogi, understanding the nuances of Surya Namaskar can enhance your yoga journey.
What is Surya Namaskar?
Surya Namaskar is a comprehensive workout that encompasses 12 poses of Surya Namaskar, each designed to stretch, strengthen, and energize the body. It is an integral part of many yoga routines, often performed at sunrise for maximum benefits. Surya Namaskar can be adapted to various levels, such as Surya Namaskar A, Surya Namaskar B, and others.
Surya Namaskar Steps: A Detailed Breakdown
1. Pranamasana (Prayer Pose)
- Steps: Stand straight with your feet together. Join your palms in front of your chest in a prayer position.
- Benefits: Enhances focus and prepares the mind for the practice.
2. Hasta Uttanasana (Raised Arms Pose)
- Steps: Inhale deeply and stretch your arms upwards, arching your back slightly.
- Benefits: Strengthens the spine and stretches the abdominal muscles.
3. Padahastasana (Hand to Foot Pose)
- Steps: Exhale and bend forward from the waist, keeping your palms on the floor beside your feet.
- Benefits: Improves flexibility and digestion.
4. Ashwa Sanchalanasana (Equestrian Pose)
- Steps: Inhale and step your right leg back, placing the knee on the floor. Look upwards.
- Benefits: Opens up the hip flexors and strengthens the legs.
5. Dandasana (Stick Pose)
- Steps: Exhale and bring your body into a straight plank position, balancing on your hands and toes.
- Benefits: Builds core strength and stability.
6. Ashtanga Namaskara (Eight-Limbed Pose)
- Steps: Lower your body to the floor so that only your chest, knees, and chin touch the mat.
- Benefits: Tones the arms and enhances coordination.
7. Bhujangasana (Cobra Pose)
- Steps: Inhale and lift your chest, arching your back while keeping your palms firmly on the ground.
- Benefits: Improves spinal flexibility and relieves tension.
8. Adho Mukha Svanasana (Downward Dog Pose)
- Steps: Exhale and lift your hips upwards, forming an inverted V shape.
- Benefits: Stretches the back, legs, and arms while calming the mind.
9. Ashwa Sanchalanasana (Equestrian Pose)
- Steps: Inhale and step your right leg forward between your hands.
- Benefits: Repeats the stretch for the hips and strengthens the thighs.
10. Padahastasana (Hand to Foot Pose)
- Steps: Exhale and bring your left foot forward, bending at the waist.
- Benefits: Enhances blood flow and flexibility.
11. Hasta Uttanasana (Raised Arms Pose)
- Steps: Inhale and stretch your arms upwards, arching slightly backward.
- Benefits: Opens up the chest and strengthens the shoulders.
12. Pranamasana (Prayer Pose)
- Steps: Exhale and return to the initial prayer position.
- Benefits: Brings the sequence full circle, calming the mind.
Summary Table of 12 Poses of Surya Namaskar
| Pose Number | Pose Name | Key Benefit |
|---|---|---|
| 1 | Pranamasana | Mental focus |
| 2 | Hasta Uttanasana | Spinal flexibility |
| 3 | Padahastasana | Improved digestion |
| 4 | Ashwa Sanchalanasana | Hip flexibility |
| 5 | Dandasana | Core strength |
| 6 | Ashtanga Namaskara | Arm toning |
| 7 | Bhujangasana | Spinal health |
| 8 | Adho Mukha Svanasana | Calms the mind |
| 9 | Ashwa Sanchalanasana | Thigh strength |
| 10 | Padahastasana | Flexibility |
| 11 | Hasta Uttanasana | Shoulder strength |
| 12 | Pranamasana | Full-body relaxation |
Variations of Surya Namaskar
Surya Namaskar A and B
- Surya Namaskar A: A simpler version, suitable for beginners.
- Surya Namaskar B: Includes additional poses like Vrikshasana and Warrior Pose for advanced practitioners.
Benefits of Surya Namaskar
- Physical Benefits:
- Improves flexibility, strength, and balance.
- Aids in weight loss and enhances stamina.
- Mental Benefits:
- Reduces stress and anxiety.
- Promotes mindfulness and focus.
- Spiritual Benefits:
- Aligns the body, breath, and mind.
- Connects you with the Sun’s energy.
Adding Mantras to Your Practice
Chanting the Surya Namaskar mantra with each pose deepens the spiritual aspect of your practice. Examples include:
- Om Mitraya Namaha (Salutations to the friend of all).
Frequently Asked Questions (FAQs)
1. What is the difference between Surya Namaskar A and B?
- Surya Namaskar A is simpler, while B includes additional poses for a more intense workout.
2. Can I get a Surya Namaskar PDF to guide me?
- Yes, many resources online offer Surya Namaskar PDF guides for easy reference.
3. Is there a video guide for Surya Namaskar?
- Several tutorials are available online. Search for Surya Namaskar video to find step-by-step instructions.
4. What are the benefits of Surya Namaskar Yoga?
- It improves physical health, mental clarity, and spiritual alignment.
5. Can I practice Chandra Namaskar as well?
- Yes, Chandra Namaskar (Moon Salutation) complements Surya Namaskar and is ideal for evening practice.
6. What is Vrikshasana, and how is it related?
- Vrikshasana (Tree Pose) is often integrated into yoga sessions that include Surya Namaskar.
7. How many calories does Surya Namaskar burn?
- Performing 12 rounds of Surya Namaskar can burn approximately 150-200 calories.
8. Can I find Surya Namaskar photo guides?
- Yes, many yoga websites and apps provide detailed Surya Namaskar photo sequences.
Surya Namaskar is good for health