15 Surya Namaskar Tips and Tricks You Need To Learn Now.

93 / 100

Surya Namaskar or Solar/Sun Salutation is a sequence of 12 highly effective yoga poses. Apart from being an amazing cardiovascular exercise, Surya Namaskar can also be identified to have an immensely optimistic influence on the physique and thoughts.

Surya Namaskar is the greatest accomplished early morning on an empty abdomen. Every spherical of Solar Salutation consists of two units, and every set consists of 12 yoga poses. You would possibly discover several variations on learning how to apply Solar Salutation. Nevertheless, it’s advisable to stay at least one explicit model and apply it usually for the greatest outcomes.

Apart from good well being, Surya Namaskar additionally gives a chance to specific gratitude to the solar for sustaining life on this planet.

surya namaskar Gymmangesh

Train 1: For the subsequent 10 days, do 12 rounds of sun salutation, adopted by different yoga poses, after which calm down with a spherical of Yoga Nidra (a calming guided meditation by Gurudev Sri Sri Ravi Shankar). You’ll be amazed to search out that this straightforward mantra will aid you to keep match, blissful, and peaceable all through the day.

Unimaginable advantages of Surya Namaskar:

  • Helps preserve cardiovascular well being
  • Stimulates the nervous system
  • Helps in stretching, flexing and firming the muscle mass
  • A wonderful train for weight reduction administration
  • Strengthens the immune system
  • Enhances cognitive capabilities
  • Improves total well being, strengthens the physique and relaxes the thoughts

Surya Namaskar Steps to Observe:

Credit:- https://www.youtube.com/channel/UC8QZDYMwbYyjW71pWK30gog

Step 1. Pranamasana (Prayer pose)

Pranamasana (Prayer pose)

Stand on the fringe of your mat, maintain your ft collectively, and steadiness your weight equally on each theft. Broaden your chest and calm down your shoulders. As you breathe in, raise each arm from the perimeters, and as you exhale, convey your palms collectively in the entrance of the chest in prayer place.

Step 2. Hastauttanasana (Raised arms pose)

Hastauttanasana (Raised arms pose)

Inhaling, raise the arms up and again, maintaining the biceps near the ears. On this pose, the hassle is to stretch the entire physique up from the heels to the ideas of the fingers.


Tip to deepen this yoga stretch:

You might push the pelvis ahead just a little bit. Make sure you’re reaching up with the fingers somewhat than attempting to bend backward.

Step 3. Hastapadasana (Standing ahead bend)

Hastapadasana (Standing forward bend)

Respiration out, bend ahead from the waist maintaining the backbone erect. As you exhale utterly, convey the fingers down to the ground beside theft.

Tip to deepen this yoga stretch:

You might bend the knees, if needed, to convey the palms down to the ground. Now make a delicate effort to straighten the knees. It is a good suggestion to maintain the fingers fastened on this place and never transfer them henceforth till we end the sequence.

Surya Namaskar


Step 4. Ashwa Sanchalanasana (Equestrian pose)

Ashwa Sanchalanasana (Equestrian pose)

Inhaling, push your proper leg again, way back to attainable. Carry the appropriate knee to the ground and search for it.

Tip: deepen this yoga stretch?

Make sure that the left foot is strictly in between the palms.

Step 5. Dandasana (Stick pose)

Dandasana (Stick pose)

As you breathe in, take the left leg again and convey the entire physique in a straight line.

Tip to deepen this yoga stretch:

Maintain your arms perpendicular to the ground.


Step 6. Ashtanga Namaskara (Salute with eight elements or factors)

Ashtanga Namaskara (Salute with eight parts or points)

Gently convey your knees down to the ground and exhale. Take the hips again barely, slide ahead, relax your chest and chin on the ground. Elevate your posterior just a little bit. The 2 fingers, two ft, two knees, chest, and chin (eight elements of the physique) ought to contact the ground.

Surya Namaskar

Must Read- 10 Ways To Introduce Best Shoulder Workouts

Step 7. Bhujangasana (Cobra pose)

Bhujangasana (Cobra pose)

Slide ahead and lift the chest up into the Cobra pose. You might maintain your elbows bent on this pose with the shoulders away from the ears. Lookup on the ceiling.

Tip to deepen this yoga stretch:

As you inhale, make a delicate effort to push the chest ahead; as you exhale, make a delicate effort to push the navel down. Tuck the toes below. Make sure you’re stretching simply as a lot as you’ll be able to and never forcing your physique.

Step 8. Adho Mukha Svanasana (Downward dealing with canine pose)

Adho Mukha Svanasana (Downward facing dog pose)

Respiration out, raise the hips, and the tailbone as much as conveying the physique into an inverted ‘V’ pose.


Tip to deepen this yoga stretch:

If attainable, attempt to maintain the heels on the bottom and make a delicate effort to raise the tailbone, going deeper into the stretch.

Step 9. Ashwa Sanchalanasana (Equestrian pose)

Ashwa Sanchalanasana (Equestrian pose)

Inhaling, convey the appropriate foot ahead in between the 2 fingers. The left knee goes down on the ground. Press the hips down and look up.

Tip to deepen this yoga stretch:

Place the appropriate foot precisely between the 2 fingers and the appropriate calf perpendicular to the ground. On this place, make a delicate effort to push the hips down in the direction of the ground, to deepen the stretch.

Step 10. Hastapadasana (Standing ahead bend)

Hastapadasana (Standing forward bend)

Respiration out, convey the left foot ahead. Maintain the palms on the ground. You might bend the knees if needed.


Tip to deepen this yoga stretch:

Gently straighten the knees, and if you happen to can, attempt to contact your nostril to the knees. Maintain respiration.

Surya Namaskar

Step 11. Hastauttanasana (Raised arms pose)

Hastauttanasana (Raised arms pose)

Inhaling, roll the backbone up. Elevate the fingers up and bend backward just a little bit, pushing the hips barely outward.

Tip to deepen this yoga stretch:

Make sure that your biceps are beside your ears. The thought is to stretch up extra somewhat than stretching backward.


Step 12. Tadasana (Mountain Pose)

Tadasana (Mountain Pose)

As you exhale, first straighten the physique, then convey the arms down. Calm down on this place and observe the sensations in your physique.

This completes one set of Surya Namaskar. Full the spherical by repeating the steps. Solely this time, begin with taking the left foot behind in step quantity Four and bringing the appropriate foot ahead in step quantity 10. As soon as accomplished, you’d’ve accomplished one spherical of Surya Namaskar.

  • Leave a Comment