Surya Namaskar is also known as Sun Salutation, this is a word taken from a Sanskrit language which means to giving Greetings or salutation toward the Sun. This is perform at earlier morning. Surya namaskar is a mixture of 12 powerful pose. From this 12 pose one of the most powerful pose or asana is Bhujangasana.
It is not attributed to a single founder or individual. It is believed to have originated in ancient India as a form of prayer and worship to the sun, which is considered a powerful source of energy and vitality.
Surya Namaskar has been practiced for thousands of years as a part of yoga and other spiritual traditions. It has evolved over time, and different variations and modifications have been introduced to suit individual needs and preferences.
Today, Surya Namaskar is practiced by millions of people around the world for its numerous physical, mental, and spiritual benefits.
Surya Namaskar Steps
12 Steps are Below to perform this asana or pose.
Before Perform this asana you have to lay mat on the floor.
#1 Pranamasana
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First Namaskar to Sun by joining the hands, close your eyes and comfort your body at that position, this position of standing it is known as Pranamasana.
#2 Hastauttanasana
You have to Up your hands, inhale, and take it to backward as much you can go. This Process should be Done slowly and it is known as known as Hastauttanasana.
#3 Hastapadasana
After doing this Hastauttanasana, you have to exhale when you going to touch your toes with your hands your both legs will be straight. Please check your legs would be perpendicular to the ground, this position is known as Hastapadasana.
#4 Ashwa Sanchalanasana
After doing this Hastapadasana Take your Left leg toward forward and Right leg to backward and Now your Right Leg toe touches the floor mat.
Bend your hips downward your both hand will be beside the Left Leg. This position is known as Ashwa Sanchalanasana
#5 Dandasana
After doing this asana Ashwa Sanchalanasana, now inhale oxygen your both hand will be straighten perpendicular to the ground. This position is known Dandasana.
#6 Ashtanga Namaskara
After doing this asana Dandasana, your chest will touch the ground and your legs will touch the ground and your hips will up. This position is known as Ashtanga Namaskara.
#7 Bhujangasana
After doing this Ashtanga Namaskara, now exhale from your nose and your hip to leg are touching to the ground and your waist to chest up to the ground. your hand will be perpendicular to the ground. This position is known as Bhujangasana.
#8 Adho Mukha Svanasana
After doing this Bhujangasana, now inhale oxygen and change the position your hips will be up to the ground, your both legs and both hands clasped to the ground. At that position you exhale at that time. This position is known as Adho Mukha Svanasana. This asana is also known as V shape asana
#9 Ashwa Sanchalanasana
After doing the Adho Mukha Svanasana, You have to take your Left leg toward forward and Right leg to backward and Now your Right Leg toe touches the floor mat.
Bend your hips downward your both hand will be beside the Left Leg. This position is known as Ashwa Sanchalanasana.
#10 Hastapadasana
After Doing Ashwa Sanchalanasana you have to exhale when you going to touch your toes with your hands your both legs will be straight. Please check your legs would be perpendicular to the ground, this position is known as Hastapadasana.
#11 Hastauttanasana
After Doing Hastapadasana, you have to Up your hands, inhale, and take it to backward as much you can go. This Process should be Done slowly and it is known as known as Hastauttanasana.
#12 Tadasana
Now at the end You have to stretch your body by hands from fingers and Going for relax your body and ready for the next round of Surya Namaskar.
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FAQ Surya Namaskar – Sun Salutation
Q1. What is Surya Namaskar?
A1. Surya Namaskar, also known as Sun Salutation, is a sequence of yoga postures that are performed in a specific order to honor and connect with the sun.
Q2. What are the benefits of practicing Surya Namaskar?
A2. Surya Namaskar has several benefits, such as improving flexibility, building strength, reducing stress, promoting weight loss, and improving digestion.
Q3. How many rounds of Surya Namaskar should I do?
A3. It is recommended to start with 5 rounds and gradually increase to 12 rounds. However, the number of rounds depends on your fitness level and time availability.
Q4. When is the best time to practice Surya Namaskar?
A4. Surya Namaskar is usually practiced in the morning on an empty stomach, facing the sun. However, it can be practiced at any time of the day, depending on your schedule.
Q5. Can Surya Namaskar be practiced by beginners?
A5. Yes, Surya Namaskar can be practiced by beginners. However, it is recommended to start with a few rounds and gradually increase the number of rounds as your body gets accustomed to the practice.
Q6. Are there any precautions that need to be taken while practicing Surya Namaskar?
A6. If you have any medical conditions or injuries, it is recommended to consult your doctor before practicing Surya Namaskar. Also, it is important to practice the postures with awareness and not push beyond your limits.
Q7. Can Surya Namaskar be practiced during pregnancy?
A7. Yes, Surya Namaskar can be practiced during pregnancy, but only under the guidance of a qualified yoga instructor. It is important to avoid certain postures and modify others to suit your changing body.