Surya Namaskar, also known as Sun Salutation, is a sequence of yoga postures. The great personalities like Swami Vivekananda, Chatrapathi Shivaji, Lord Hanuman will daily perform Surya Namaskar. This practice is an integral part of many yoga traditions and is considered a complete exercise for the body and mind.

Here are benefits of Suraya Namaskar:

Physical Flexibility: Surya Namaskar involves a series of forward and backward bending poses, promoting flexibility in the spine, shoulders, and limbs.

Strengthens Muscles: The various poses engage different muscle groups, helping to strengthen the muscles of the arms, legs, abdomen, and back.

Improves Posture: Regular practice of Surya Namaskar helps in maintaining good posture by strengthening the core muscles and aligning the spine.

Cardiovascular Health: The dynamic nature of Sun Salutation increases the heart rate, promoting cardiovascular health and improving blood circulation.

Boosts Respiratory System: Coordinated breathing with each movement enhances lung capacity and improves respiratory efficiency.

Stress Reduction: Surya Namaskar is often performed with mindful breathing, promoting relaxation and reducing stress levels.

Aids in Weight Management: The practice involves a combination of strength training and cardiovascular exercise, contributing to weight loss and weight management.

Balances the Nervous System: The rhythmic and controlled breathing patterns in Surya Namaskar help balance the sympathetic and parasympathetic nervous systems.

Enhances Digestion: The forward and backward bends stimulate the digestive organs, aiding in better digestion and regularizing bowel movements.

Cultivates Mindfulness: Performing Surya Namaskar with awareness encourages a meditative state of mind, fostering mindfulness and mental clarity.

Increases Energy Levels: Regular practice of Sun Salutation in the morning can increase overall energy levels and invigorate the body.

Spiritual Connection: In some traditions, Surya Namaskar is performed as a form of worship to the sun, symbolizing the connection between the practitioner and the divine.

Steps of Suraya Namaskar

Pranam asana (Prayer Pose):

Stand at the edge of your mat, feet together, palms pressed together in a prayer position.

Breath: Inhale.

Hasta Uttan asana (Raised Arms Pose):

Inhale and lift your arms up, arching backward slightly, stretching the whole body.

Breath: Inhale.

Hasta Pad asana (Hand to Foot Pose):

Exhale and bend forward from the waist, bringing your hands to the floor beside your feet.

Breath: Exhale.

Ashwa Sanchalan asana (Equestrian Pose):

Inhale and take your right leg back, placing the knee on the floor, and keeping the left knee bent.

Breath: Inhale.

Dand asana (Stick Pose):

Hold your breath and bring your left leg back, keeping the body in a straight line like a plank.

Breath: Hold.

Ashtanga Namaskar (Salute with Eight Parts):

Exhale and gently lower your knees, chest, and forehead to the floor, keeping the hips slightly elevated.

Breath: Exhale.

Bhujang asana (Cobra Pose):

Inhale and slide forward into Cobra Pose, lifting the chest and arching the back.

Breath: Inhale.

Parvat asana (Mountain Pose):

Exhale and lift the hips, forming an inverted V shape with the body.

Breath: Exhale.

Ashwa Sanchalan asana (Equestrian Pose – Other Leg):

Inhale and step your right foot forward, placing the left knee on the floor.

Breath: Inhale.

Hasta Pad asana (Hand to Foot Pose):

Exhale and bring the left foot forward, next to the right foot, keeping the palms on the floor.

Breath: Exhale.

Hasta Uttan asana (Raised Arms Pose):

Inhale and lift your arms up, arching backward slightly.

Breath: Inhale.

Pranam asana (Prayer Pose):

Exhale and return to the starting position with palms pressed together.

Breath: Exhale.

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Daily practice of Surya Namaskar will get a big change in your like mentally and physically. By Surya Namaskar we can active 7 charkas in body.

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