Surya Namaskar, the word meaning- ‘Salutations to the Sun’, is an ancient Indian practice to express gratitude to the Sun for the gift of life.
It is a collection of 8 restorative asanas divided into 12 steps, and each step engages different parts of your body, benefiting them immensely and in unique ways. Here’s a step by step guide on how to do the 12 Surya Namaskar steps in the correct way:
- Pranamasana/ The Prayer Pose
Stand upright, back straight, feet together, shoulders relaxed, and jaw unclenched. Inhale and join your palms at heart.
Benefits: This pose calms your nervous system and releases any stiffness from your muscles by relieving stress.
- Hasta Uttanasana/ The Raised Arms Pose
Raise your joined hands on an inhale and simultaneously push your pelvis/hips forward to create an arch shape with your body. Keep your feet firmly planted on the ground, toe to heel.
Benefits: By stretching and strengthening your abdominal and thigh muscles, this pose helps improve balance and also digestion. It also helps with lower backaches.
- Hasta Padmasana/ Standing forward Bend pose.
From the previous pose, exhale, slowly bend forward and touch your toes or the ground. Try not to curve your spine too much; move by the pelvis. Beginners can bend their knees a little bit.
Benefits: This asana stretches the spine hamstrings and increases body flexibility over time. It also increases blood flow throughout the body and relieves stress.
- Ashwa Sanchalanasana/ The Lunge Pose
Bend your knees a little bit, place your palms on either side of your feet and slowly extend your left leg out behind you; bend your right knee as you do it. Your knee should touch your chest.
Benefits: This pose helps strengthen the spine and relieves persistent digestive issues like haa and acidity.
- Chaturanga Dandasana/ The Plank Pose
Extend your right leg back, straighten your spine and legs and rest your weight on your arms and feet evenly. And as the name suggests, you will end up in the planking position.
Benefits: This pose engages the core muscles, shoulders, arms and chest muscles, strengthening them.
- Astanga Namaskar/Eight Lumber Pose
Bring your knees, chest, and chin down from the previous pose until they touch the ground. Keep your hips a few inches off the ground.
Benefits: This pose increases the spine’s flexibility, and if done regularly, can relieve stress and improve concentration.
- Bhujangasana/ The Cobra Pose
Slide forward from the ashtanga Namaskar and lie flat on your stomach, hands near your chest. Now, inhale and slowly raise your upper body by straightening your hand until your body resembles a raised cobra. Your pelvic region can be touching the ground, but your weight should be on your hands.
Benefits: Flexes the spine, stretches the shoulders and relieves neck or upper backaches.
- Adho Mukha Svanasana/ The Downward Facing Dog
Release the Bhujangasana and lie down. Exhale and slowly lift your hips until your body forms an inverted V. Your legs and spine should be straight. Keep your feet hip-width apart and the heels on the floor. Hold, breathe and proceed.
Benefits: This asana helps reduce hair fall by increasing blood circulation, engages arm muscles and also relieves various symptoms of menopause.
After the 8th pose, continue with ashwa sanchalsasna, hasta padmasana and hasta uttanasana as the 9th, 10th and 11th pose; finish off by doing the asana you started with- Pranamasana, and there’s your first round of Surya namaskar steps entirely! These asanas are to be done in the morning, under the rising Sun, when the rays are the healthiest.