Surya Namaskar – Procedure

Surya Namaskar, also known as Sun Salutation, is a sequence of yoga postures performed in a continuous flow. It is one of the most popular yoga practices and is traditionally performed in the morning facing the rising sun. Surya Namaskar helps strengthen the body, improve flexibility, and promote overall physical and mental well-being.

The practice of Surya Namaskar consists of a series of twelve yoga postures performed in a specific order along with controlled breathing. These movements help stretch different parts of the body and improve blood circulation.

Steps of Surya Namaskar

1. Pranamasana (Prayer Pose)
   Stand straight with both feet together. Join the palms together in front of the chest in a prayer position and relax the body while breathing normally.
2. Hastauttanasana (Raised Arms Pose)
   Raise both arms above the head and gently bend backward while keeping the arms straight.
3. Padahastasana (Hand to Foot Pose)
   Bend forward and try to touch the feet with the hands while keeping the knees straight.
4. Ashwa Sanchalanasana (Equestrian Pose)
   Move the right leg backward while bending the left knee. Look forward and keep the hands on the floor beside the front foot.
5. Dandasana (Plank Pose)
   Move the left leg backward and keep the body straight like a plank supported by both hands and feet.
6. Ashtanga Namaskar (Eight-Limbed Pose)
   Lower the body to the floor so that the chest, chin, hands, knees, and toes touch the ground while the hips remain slightly raised.
7. Bhujangasana (Cobra Pose)
   Raise the chest upward while keeping the lower body on the floor. Look upward and keep the elbows slightly bent.
8. Parvatasana (Mountain Pose)
   Lift the hips upward and form an inverted “V” shape with the body.
9. Ashwa Sanchalanasana (Equestrian Pose)
   Bring the right leg forward between the hands while keeping the left leg stretched backward.
10. Padahastasana (Hand to Foot Pose)
    Bring the left leg forward and bend the body to touch the feet again.
11. Hastauttanasana (Raised Arms Pose)
    Raise the arms upward and bend slightly backward.
12. Pranamasana (Prayer Pose)
    Return to the standing position with palms joined in front of the chest.

Conclusion

Surya Namaskar is a complete yoga exercise that combines different yoga postures and breathing techniques. Regular practice improves flexibility, strengthens muscles, enhances blood circulation, and promotes overall health and energy.