Surya Namaskar (Sanskrit: सूर्यनमस्कार), it is also called by name Sun Salutation, It is a Yoga to warm up the whole body by Surya Namaskara routine based on a sequence of graciously linked asanas. The terminology refers to the symbolism of Sun as the soul and the source of all life its light. It is relatively a modern practice that developed in the 20th century.

Without the sun there is no life exist on Earth, and the Surya Namaskaras or the Sun Salutations, as they are popularly called, are an ancient method of showing gratitude or paying respect to earth the sun that is the source of all forms of life on the earth.

The best time to practice the Sun Salutation is early in the morning when the sun is rising. You must make sure your stomach and bowels are empty.

The ancient yogis say that the different parts of the body are ruled by different devas or godly urges of light. The Surya Namaskaras are a complete body workout. Doing 12 sets of this exercise transforms into undertaking 288 powerful yoga asanas in a period of 12 to 15 minutes.

In a single round of Surya Namaskaras helps you burn out up to 13.90 calories. With this as a primary benchmark, you can decide how many sets to do at a time. In a practice, you should be able to do 108-time Surya Namaskar and as you attempt to reach that numbers, you will automatically become fit and toned.

Steps of Surya Namaskar

Position 1

Pranamasana (Salute)

Start in a standing position, pranama Pose, facing the sun. Both your feet should touch each other then palms joined together, in prayer pose.

Position 2

Hastauttanasana (Raised arms pose)

Inhale, breathe in, raise both arms above your head and little slightly backward-curving your back.

Position 3

Hasta Padasana (Hand to foot pose)

Exhale, breathe out, bend forward and touches the mat, both palms in line with your feet, forehead touching your knees.

Position 4

Ashwa Sanchalanasana (Equestrian pose)

Inhale, bring a right foot forward position in Between two hand. Your Both hands should be decisively planted on your mat, your left foot between your hands, head tilted towards the ceiling.

Position 5

Dandasana (Stick pose)

Inhale, bring your Both foot away from your body, in a big backward step. Both your hands should be definitely planted on your mat, your left foot between your hands, head slanted towards the ceiling.

Position 6

Adho Mukha Svanasana (Downward facing Dog Pose)

Exhale, breathe out pushes your hips up towards in mounted position, forming an upward mountain. Your arms should be straight and aligned with your head.

Position 7

Sashtand Dandawat (Forhead, Chest, Knee to floor pose)

Exhale, breathe out, Your lower body down till your forehead, chest, knees, hands, and feet are touching the mat and your butt sloped up. You could take a normal breath in this pose.

Position 8

Bhujangasana (Cobra Pose)

As you inhale, make a gentle effort to push the chest forward; as you exhale, make a gentle effort to push the navel down. Tuck the toes under. Ensure you’re stretching just as much as you can; do not force your body.

Position 9

Adho Mukha Svanasana (Downward facing Dog Pose)

Take a deep inhalation, slowly down forward till your head is up, your back arched concave, as much as possible.

Position 10

Surya Dharshan (Sun Sight Pose)

Inhale, bring a right foot forward position in Between two hand. Your Both hands should be decisively planted on your mat, your left foot between your hands, head tilted towards the ceiling.

Position 11

Padangusthasana (Hand to foot pose)

Exhaling deeply, rise up and touch the mat, keeping both your palms in line with your feet, forehead touching your knees.

Position 12

Ardha Chandrasana (Half moon Pose)

Inhale, breathe in, raise both arms above your head and little slightly backward-curving your back.

Position 13

Namaskar (Salute)

Return to a standing position, pranama pose, facing the sun. Both your feet should touch each other then palms joined together, in prayer pose.

Surya Namaskar Benefits

• It Strengthens the entire digestive system including stomach, pancreas, intestines, liver, and cures, and prevents constipation.
• It purifies the heart and will cure and prevent blood pressure, shiver.
• It Strengthens the neck, shoulders, arms, wrists, fingers, back, stomach, waist, abdomen, intestines, thighs, knees, calves and ankles.
• It Will free to women of morning sickness and warped taste and appetite, peculiar to pregnant women and regarded as expected.
• If you do every day Practicing, the Vata, Pitta, and Kapha are also balanced.
• Depression is improved and nervousness is reduced.
• Sleep and concentration are improved.

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Surya Namaskar And Their Benefits

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