Start your day with surya namaskar and bring a sense of calm to the body. Here is a step-by-step process to do the sun salutation.
Yoga helps generate a feeling of calm. After doing yoga for about 20 to 30 minutes a day, the body feels more energized both mentally and physically. A set of yoga routine called surya namaskar or sun salutation. It is a set of yoga postures that go in a certain way.
12 steps to do Surya Namaskar
- Pranamasana (prayer posture): Stand with feet together and hands in Namaste at the heart center. Calms the mind, promotes balance and concentration.
- Hasta Uttanasana (Raised Arms Pose): Inhale and raise your arms above your head, keeping your shoulders relaxed. It stretches the entire body, opens the chest and improves posture.
- Hastapadasana (Forward Fold Pose): Exhale and bend forward, bringing your hands to the floor in front of your feet. Benefits: Stretches the hamstrings, calves and spine and helps reduce stress.
- Ashwa Sanchalanasana (Equestrian Pose): Inhale and step your right leg back, keeping your hands on the floor. It strengthens the legs, opens the hips and improves balance.
- Chaturanga Dandasana (Four-Limbed Staff Pose): Exhale and step your left leg back, creating a straight line from head to heels. Build upper body strength, activate the core and improve posture.
- Urdhva Mukha Svanasana (Upward Facing Dog Pose): Inhale and press into your palms, lifting your chest and torso off the floor. Stretches your chest, shoulders and abdomen and helps relieve back pain.
- Bhujangasana (cobra pose)e:) This is one of the easiest poses. Slide forward and lift your chest into Cobra pose. You can keep your elbows bent in this pose with your shoulders away from your ears. Look up at the ceiling.
- Adho Mukha Svanasana (Downward Facing Dog Pose): Exhale and lift your hips, creating an inverted “V” shape with your body. Strengthens arms and shoulders, stretches hamstrings and calves, and helps relieve stress.
- Ashwa Sanchalanasana (Equestrian Pose): Inhale and step your right foot forward, keeping your hands on the floor. It strengthens the legs, opens the hips and improves balance.
- Padahastasana (Forward Fold Pose): Exhale and step your left foot forward, bringing your hands to the floor in front of your feet. Stretches your hamstrings, calves and spine and helps reduce stress.
- Hasta Uttanasana (Raised Arms Pose): Inhale and raise your arms above your head, keeping your shoulders relaxed. It stretches the entire body, opens the chest and improves posture.
- Pranamasana (prayer posture): Exhale and bring your hands back to your heart in Namaste. Calms the mind, promotes balance and concentration.
Daily doses of surya namaskar can help improve flexibility and mobility. It also increases strength, stamina, digestion and boosts the body’s immunity. Doing yoga provides a series of benefits. It can also help you gain greater mental clarity and reduce stress. Remember to always listen to your body and modify postures as necessary. Consult a qualified yoga instructor if you have any health problems or are new to the practice.
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