In our Indian culture, the Sun has been considered a prime source of life energy. We have been praying to the God Sun and being grateful to Him for the life on Earth.

Sun Salutation (saluting the supreme power of the sun) or Surya Namaskar is one of the ancient practices, believed to be popularised in the early 20th century.

Surya Namaskar consists of 12 yogic steps( or yoga asanas)

We can do Surya Namaskar at any time & in any place.

Best time to do – Sunrise & Sunset.

Best place to do – Well ventilated room or open spaces like a park.

Why do it?

For a flexible & healthy body, we require good combinations of exercises. We need a push of energy in the mornings to start the day or in the evening when we are tired from work. 

12 yoga positions of Surya Namaskar include both stretching & weight- strengthening poses. It's a full-fledged exercise package.

How many sets to do?

You can plan from 5 sets to a maximum of 12 sets in a day. 

In addition to that, you can continue with your regular exercise schedule (as mentioned in my previous blog–How to plan your diet to gain weight)

The Sequence of Surya Namaskar

First pose - Pranamasana (Prayer Pose)

Breathing Process – Inhale & Exhale (Breathe-in & Breathe-out)

Stand with a straight back & hands touching each other in a “namaste”.

Second Pose- Hasta Uttanasana (Raised Arms Pose)

Breathing Process – Inhale (Breathe-in)

Raise your arms up in the air & bend yourself in the backward direction. Stretching your body backward as much as you can.

Third Pose- Hasta Padasana (Hand to Foot Pose)

Breathing Process - Exhale (Breathe-out)

Keep your back straight & bend down to touch your hand to toes. If not able to comfortably, you can bend your legs a bit. (A stretching process)

Fourth Pose - Ashwa Sanchalanaasana (Equestrian Pose)

Breathing Process – Inhale (Breathe-in)

Move your right leg forward & left leg backward. Hands should touch on the ground & look forward. This yoga position is a mix of stretching & strengthening processes.

Fifth Pose - Dandasana (Stick Pose)

Breathing Process – Exhale (breathe-out)

Make your body straight parallel to the ground with the support of tips of toes & palms. This yoga pose is a type of weight strengthening exercise (very similar to plank).

Sixth Pose - Ashtanga Namaskara (Salute with eight parts or points)

Breathing Process – Hold

A bit different pose. It would require practice to master the pose. You need to touch your body to the ground with eight points – both legs, both knees, chest, head & both hands (total 8).

Seventh Pose – Bhujangasana (Cobra Pose)

Breathing Process – Inhale (Breathe-in)

It is a relaxing & the most loved pose of this sequence. Push your upper body upwards while the rest of the body resting on the floor with hands supporting it (Increases Stability).

Eight Pose- Parvatasana (Mountain Pose)

Breathing Process – Exhale (Breathe-out)

Try to push your hips part upwards with the support of hands & toes. While maintaining the pose, make sure that your hands & legs are straight.

Ninth Pose (Same as the fourth Pose)

Ashwa Sanchalanaasana (Equestrian Pose)

Breathing Process – Inhale (Breathe-in)

The only difference is that you take you're left forward and push your right leg backward. Try to stretch the right leg back as much as you can.

Tenth Pose (Same as the third Pose -  Hand to Foot Pose)

Eleventh Pose (Same as the second Pose - Raised Arms Pose)

Twelfth Pose(Same as the first Pose - Prayer Pose)

Benefits of Surya Namaskar

• Relieves Back pain
• Increases Strength & Stamina
• Improves Body Posture
• Strengthen bones
• Improves metabolism (i.e. digestion)
• Regulates blood pressure
• Helps in weight loss
• Increases lungs' capacity
• Reduces the possibility of skin diseases
• Helps in insomnia

Who should not do?

• Pregnant women (after their first trimester)
• Patients with hernia & high blood pressure should consult doctors or physicians before practicing.

PRO-TIP

Elder people/people with mobility issues due to some leg injury or disability can go for CHAIR SURYA NAMASKAR (modified version of Suryanamaskar). 

So, are you starting to practice Suryanamaskar from today?