Surya Namaskar: An Easy Complete Yoga Practice

Surya Namaskar, also known as “Sun Salutation,” is an ancient yoga practice that brings harmony between the body, mind, and soul. Surya Namaskar is not just a physical exercise, but it is also a spiritual practice that connects us to nature and the source of energy—the sun.

What is Surya Namaskar?

Surya Namaskar is a series of 12 yoga postures. These postures are performed sequentially, which helps in increasing flexibility and strength in the body. There is a special rule of inhaling and exhaling with each posture, which also provides the benefits of Pranayam.

12 Steps of Surya Namaskar

1. प्रणामासन (Pranamasana) – hello pose
2. हस्त उत्तानासन (Hastauttanasana) – raising hands
3. पाद हस्तासन (Padahastasana) – lean forward
4. अश्व संचालनासन (Ashwa Sanchalanasana) – one foot back
5. दंडासन (Dandasana) – move both legs back
6. अष्टांग नमस्कार (Ashtanga Namaskara) – Touching the ground with eight limbs
7. भुजंगासन (Bhujangasana) – cobra pose
8. पर्वतासन (Parvatasana) – inverted V shape
9. अश्व संचालनासन (Again)
10. पाद हस्तासन (Again)
11. हस्त उत्तानासन (Again)
12. प्रणामासन – back to starting position

1. प्रणामासन (Pranamasana)

Pranamasana is the initial and concluding yoga posture in Surya Namaskar. In this, the feet are joined together and the hands are joined in front of the chest in the form of Namaste Mudra, i.e., “Namaste.”

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✅ इस आसन के मुख्य बिंदु (How to do Pranamasana)

• Position: Keep both feet together and put equal weight on the ground. The waist should be absolutely straight.
• Hands: Keep the palms of the hands together, fingers pointing upwards, and keep them fixed in front of the chest.
• Direction of view: Look straight ahead towards the horizon or keep your eyes closed—that helps with focus.
• Breathing: Take normal deep breaths; in this position a light mantra, “OM MITRAYA NAMAHA,” can be chanted in the beginning.

2. हस्तोत्तानासन (Hasta Uttanasana)

• Hasta Uttanasana is a Sanskrit word derived from “hasta” (hands), “uttana” (straight stretch), and “asana” (pose). It starts with Tadasana (Mountain Pose), where both hands are raised upwards and the head and torso are gently bent backwards.
• This pose involves bending the body backward into a gentle backbend that is coordinated with inhale and exhale (inhale while lifting, exhale while releasing).

How to do Hasta Uttanasana steps

• Stand in Tadasana—feet shoulder-width or apart, body upright.
• Taking a deep breath, raise both hands upwards, palms facing forward, and they should be shoulder-width apart.
• Slight backward bending—bend the torso and head backward while keeping the waist straight. Keep the neck tension-free.
• Vision—Look upwards (towards the thumb) or towards the horizon in front.
• Exhale and slowly bring the hands down and return to the starting position.

🌿 Benefits of Surya Namaskar

• 🌬 Strengthens the respiratory system
• 🫀 improve heart health
• 🧠 Relief from mental stress and anxiety
• 💪 tones the muscles and increases flexibility
• 🧘‍♂️ Increased focus and concentration
• ⚖️ helpful in weight loss
• 💫 Increases energy and enthusiasm throughout the day

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⏰ When and how to do it?

• In the morning, doing Surya Namaskar before or during sunrise is considered most beneficial.
• Do it on a yoga mat in a calm environment.
• Start with 3–5 cycles initially and gradually increase to 12 cycles.
• Do it on an empty stomach or 3-4 hours after a meal.

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⚠️ Precautions

• Pregnant women or people with severe back/heart problems should practice only under the advice of a doctor or yoga instructor.
• If you feel extremely tired or dizzy, stop immediately.

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🔚 conclusion

Surya Namaskar is not only a physical exercise, but it is also a simple yet effective method to lead a balanced, energetic, and healthy life. Spending a few minutes every day doing Surya Namaskar can bring positive changes to your daily routine, body, and mind.

So, let’s include Surya Namaskar in your lifestyle from today and start your day with new energy!