Sun Salutation or Surya Namaskar comprises of a sequence of twelve powerful yoga poses. Apart from serving as an excellent form of cardiovascular workout, Sun Salutation or Surya Namaskar can also have an extremely positive impact on the mind and body of the practitioner. It is always a good idea to perform Surya Namaskar on a completely empty stomach during the early hours of the morning. Every round of the Sun Salutation yoga comprises of two sets consisting of the 12 yoga poses. While there are multiple versions of Sun Salutation that you can choose from for your personal practice, it is always a good idea to stick to a single version only and then practice it regularly to achieve the best results. Practicing Yoga Sun salutation has been proven to be extremely beneficial for the spiritual development of the individual.
Here is the Surya Namaskar steps that you need to follow.
As you keep on breathing in, gently lift both the arms up from your sides. As you exhale, gently bring both your palms together right in front of your chest in a prayer position.
Breathe in gently and lift your arms right up and back, thereby keeping your biceps very close to your ears. The purpose of this pose is to help you stretch your whole body from heels to tips of your fingers.
To deepen the Hastauttanasana yoga pose, you can push your pelvis just a little forward. Make sure that you are reaching up with your fingers instead of trying to actually bend backward.
Breathe out and bend forward from your waist while keeping your spine erect. Bring your hands down to floor just beside your feet as you completely exhale.
To deepen Hastapadasana, you can bend your knees if you want to bring your palms down on the floor. Next, gently straighten the knees to achieve the maximum effect. You should also keep your hands fixed in that position and do not move your hands as long as you finish this sequence.
Dandasana or stick pose
Bring the knees down gently to the floor. Exhale and take your hips back slightly and then slide forward. Keep your chin and chest on the floor and then raise your posterior section a little bit.
Raise your chest up and slide forward into cobra pose. While doing this, you can keep the elbows bent with the shoulders placed away from your ears. Make sure that you look up or gaze at the ceiling.
If you want to deepen the Bhujangasana yoga stretch, make an effort to gently push your chest forward as you inhale. Push your navel down as you exhale. Tuck your toes under and make sure that you stretch as far as possible without forcing your body.
It is important to master the breathing techniques as you perform the Adho Mukha Svanasana pose. While breathing out, gently lift your hips and tailbone up for bringing your body into the inverted ‘V’ pose.
Try to keep your heels placed on the ground if possible and gently lift your tailbone up, thus going deeper into this stretch.
Breathe in and as you do so, bring your right foot forward and place it in between two hands. Your left knee should go down the floor. Gently press your hips down and then look up.
Keep your right foot just between two hands and your right calf exactly perpendicular to floor surface. As you are in this position, push your hips down gently towards the floor for deepening the stretch.
Breathe out and bring your left foot forward. Place your palms right on the floor. If necessary, you may also bend your knees. Straighten your knees gently and try to touch the nose with the knees. Make sure that you keep breathing while doing so.
Breathe in and roll your spine up. Lift your hands up and gently bend a little backward, pushing your hips slightly outward.
Make sure that the biceps are placed just beside your ears. You should try and stretch up more instead of stretching backward.
Straighten the body first as you exhale and then bring your arms down. Once you do so, relax your body in this position. Observe the various sensations occurring in your body.
Sun Salutation can offer a lot of distinct health benefits. Some of them are mentioned below.
Sun Salutation enhances blood circulation of the body which can help in improving skin tone and texture. It also helps to remove skin blemishes and wrinkles, making sure that the practitioner has ageless glowing skin.
While Sun Salutation can certainly offer a lot of distinct benefits, people suffering from coronary artery disease, high blood pressure, hernia, stroke and intestinal tuberculosis should not practice this form of yoga. Women who are at the start of their menstruation periods should refrain from Surya Namaskar as well.