How To perform Surya Namaskar Steps

How to Perform Surya Namaskar: A Step-by-Step Guide
Surya Namaskar, or Sun Salutation, is a sequence of 12 yoga poses that are performed in a flow. This practice is an integral part of many yoga traditions and is often used as a warm-up routine. It benefits the body by enhancing flexibility, building strength, and improving cardiovascular health. Here’s a detailed guide on how to perform each step of Surya Namaskar:

1. Pranamasana (Prayer Pose)
Start Position: Stand at the edge of your mat with feet together and distribute your weight evenly on both feet.
Action: Inhale and bring your palms together in front of your chest in a prayer position. This is the starting and ending position for the sequence.
Benefits: Calms the mind and improves focus.
2. Hastauttanasana (Raised Arms Pose)
Start Position: From Pranamasana.
Action: Inhale and raise your arms overhead, arch your back slightly, and look up towards your hands.
Benefits: Stretches the chest and abdomen, improves digestion, and tones the arms.
3. Hastapadasana (Standing Forward Bend)
Start Position: From Hastauttanasana.
Action: Exhale and bend forward from the hips, keeping your spine straight. Try to touch the floor with your hands beside your feet.
Benefits: Stretches the hamstrings, calves, and spine, and improves blood circulation to the brain.
4. Ashwa Sanchalanasana (Equestrian Pose)
Start Position: From Hastapadasana.
Action: Inhale and step your right leg back as far as possible, bending your left knee, and keeping your palms on the floor. Look up.
Benefits: Strengthens the spine, increases lung capacity, and stretches the quadriceps and psoas muscles.
5. Dandasana (Stick Pose)
Start Position: From Ashwa Sanchalanasana.
Action: Exhale and take your left foot back, bringing your body in a straight line. Keep your arms perpendicular to the floor.
Benefits: Strengthens the arms, wrists, and spine.
6. Ashtanga Namaskara (Salute with Eight Parts)
Start Position: From Dandasana.
Action: Exhale and lower your knees to the floor, then slowly bring your chest and chin down to the floor. Your hips should be slightly raised.
Benefits: Strengthens the chest, arms, and legs.
7. Bhujangasana (Cobra Pose)
Start Position: From Ashtanga Namaskara.
Action: Inhale and slide forward, lifting your chest up into the Cobra pose. Keep your elbows bent and shoulders away from the ears.
Benefits: Stretches the spine, strengthens the back muscles, and opens the chest.
8. Adho Mukha Svanasana (Downward Facing Dog Pose)
Start Position: From Bhujangasana.
Action: Exhale and lift your hips up and back, forming an inverted V shape with your body. Keep your feet hip-width apart and your hands shoulder-width apart.
Benefits: Stretches the shoulders, hamstrings, calves, arches, and hands. Strengthens the arms and legs.
9. Ashwa Sanchalanasana (Equestrian Pose)
Start Position: From Adho Mukha Svanasana.
Action: Inhale and bring your right foot forward between your hands. Left knee touches the floor and look up.
Benefits: Same as the first Ashwa Sanchalanasana.
10. Hastapadasana (Standing Forward Bend)
Start Position: From Ashwa Sanchalanasana.
Action: Exhale and bring your left foot forward, keeping your palms on the floor and repeating the standing forward bend.
Benefits: Same as the first Hastapadasana.
11. Hastauttanasana (Raised Arms Pose)
Start Position: From Hastapadasana.
Action: Inhale and lift your upper body, stretch your arms up and back, and look up.
Benefits: Same as the first Hastauttanasana.
12. Tadasana (Mountain Pose)
Start Position: From Hastauttanasana.
Action: Exhale and straighten your body, bringing your arms down to your sides, returning to the starting position.
Benefits: Improves posture, balance, and calmness.

How To perform Surya Namaskar Steps