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Sun Salutation Benefits, Steps, and Precautions.

sun salutation surya namaskar

Sun Salutation is a combination of several yoga poses, a set of 12 steps. It is considered a complete body workout. Sun Salutation has so many benefits that after doing it there is no need to do any other yoga pose.

What is the best time to do?

The best time to do this pose is in the morning on an empty stomach to get all the benefits.

How to do Sun Salutation?

All 12 steps of Sun salutation are described here in detail, read carefully to do steps with accuracy.

1. Prayer pose (Pranamasana)

  • Stand straight, Keep your whole body in one line.
  • Look straight and put both the palms touching each other on your chest.
  • Feel relax and Breathe normally, prepare to go next step.

2. Raised arms pose (Hasta Uttanasana )

  • Next step after Prayer pose, Put both of your hands up side straight.
  • Your arms should touch your ears.
  • Bend your upper trunk back side with your head and hands slowly.
  • Stay in this positions 10 seconds and come back to hands up side straight positions and then go to next step.

3. Hand to foot pose (Hasta Padasana)

  • Next step after Raised arms step, Move your upper body downside.
  • Touch your feet with your hands.
  • Do not tighten your body, feel relax.
  • Touch feet like your arms can touch with your ear and head.
  • Do not move your knees, your legs should be straight.
  • Stay in this position 10 seconds and then go to the next step.

4. The equestrian pose (Ashwa Sanchalanasana)

  • Next step after Hand to foot position, keep both of your hands touching the floor by fingers.
  • Put your left leg beck side as possible for you.
  • Keep straight hands with touching the floor.
  • Look straight ahead.
  • Stay in this position for 10 seconds and then go to next step.

5. Stick pose (Dandasana)

  • Next step after Equestrian position, Stay in the same position.
  • Put your weight on hands and Put your right leg beck side with left leg.
  • Now your weight will be on your feet and hand.
  • Look straight ahead.
  • Stay in this position for 10 seconds and then go to next step.

6. Salute with eight parts or points (Ashtanga Namaskara)

  • Next step after Stick position, in the same position.
  • put your body down the floor side and touch the following parts of the body with floor both feets, both knees, both palms, the chest and the chin.
  • Like that, you will touch a total of eight parts of the body so its name is salute with eight parts or points
  • Look straight ahead
  • Stay in this position for 10 seconds or as your capacity and then go to the next step

7. Cobra pose (Bhujangasana)

  • Next position after Salute with eight parts.
  • Put your hands(pams) on the floor take a deep breath and lift your upper body while keeping your navel on the floor.
  • Stay in this position for 10 seconds or at your capacity and then go to the next step. (Read More: More about cobra pose)

8. Mountain pose (Parvatasana)

  • Next position after The Cobra pose.
  • Put your both legs backward together  and put your weight on your hands and feets
  • Lift your middle body up, your feet and hands should touch the floor
  • Stay in this position for 20-30 seconds or as your capacity and then go to the next step

Now that you are going back to normalcy. So your next 4 positions will remain the same as you did before, which means to do the next yoga poses in reverse order as you did before.

9. The equestrian pose (Ashwa Sanchalanasana)

Same position as described above.

10. Hand to foot pose (Hasta Padasana)

Same position as described above.

11. The raised arms pose (Hastauttanasana)

Same position as described above.

12. Palm Tree Pose (Tadasana)

In the last position just stand straight

Sun Salutation Benefits

Sun salutation has many benefits, here are some of them:

  • Help to reduce weight.
  • Improve blood circulation.
  • Body flexibility will improve.
  • Good for skin and hair releated problems.
  • Improve memory.
  • Strengthens the nervous system.

Precautions

  • Consult a doctor if you are suffering from serious problem.
  • Pregnant women should not practice without a supervision of a yoga expert.
  • Don’t practice in the case of any surgery has done.
Note:

The information provided on the site is being provided for educational purposes only. The information is not a substitute for any medical advice.