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This Yoga For Beginners / intermediate Pack is just what you need to ignite your passion for yoga! Whether you are a complete beginner,/ intermediate or have tried yoga in the past and are ready to really get going, these 6 sessions in this pack will show you the way. This course is designed for the complete beginner, intermediate so there’s no need to be wary if you have no previous yoga experience.
Surya Namaskar – How to do Sun Salutation with Steps
Surya Namaskar or Sun Salutation is a sequence of 12 powerful yoga poses. Besides being a great cardiovascular workout, Surya Namaskar is also known to have an immensely positive impact on the body and mind.
Practicing Surya Namaskar steps is best done early morning on an empty stomach. Each round of Sun Salutation consists of two sets, and each set is composed of 12 yoga poses. You might find several versions on how to practice Sun Salutation. However, it is advisable to stick to one particular version and practice it regularly for the best results.
Besides good health, Surya Namaskar also provides an opportunity to express gratitude to the sun for sustaining life on this planet.
The 12 steps of surya namaskar
As we have already mentioned, there are 12 steps involved in a surya namaskar. Here, we will take you through all those in easy terms so that you grasp the basics well. After all, this is a guide to surya namaskar for beginners.
Pranaam Asana
This one is also known as the mountain pose. You start with being straight in a way that your toes touch each other and your heels are slightly apart. This pose distributes your weight evenly between both feet. Join your palms in the Anjali mudra and take deep and slow breaths.
Hastha Uttanasana
Now the next step is an upward salute. Inhale and stretch your arms over your head, while keeping the arms straight. This salute is directed towards the sun to inhale energy from the same. Bend your back slightly in an arching position.
Paad Hastha Asana
Change your position towards a standing forward bend position. Do this while exhaling as it hollows your belly. Bend forward towards the Earth, from your hips, and use your fingertips to touch the Earth. You can even use your entire palms. Do not bend your legs while you do so.
Ashwa Sanchalan Asana
Inhale and shift your position to take a low lunge. That’s what this next asana is. All you have to do is lift your head, at the same time grounding your palms, and taking your right leg back. Make sure your left foot is in the same position as the previous asana, bent and at the front.
Parvatasana
Now is the time to shift to the plank pose. Your palms are already on the ground as per the last pose. Now lift your left leg which is in the same position as in step 3, and bring it forward, parallel with your right leg as per step 4. Slowly come into the plank position. Be mindful of your alignment here. Keep your hands, shoulders, and tail bone in sync and straight.
Ashtanga Namaskar
This one is more commonly known as the ‘knees-chest-chin pose.’ All you have to do is continue from the last pose, drop your knees slowly towards the floor, tuck in your elbows, and at the same time drop your chin and chest to the floor in a way that your chin, chest, hands and knees are the only parts touching the floor. Gaze forwards.
Bhujangasana
Now it’s time to assume the cobra pose. This is done by sliding the entire body to the ground and simultaneously straightening your hands and lifting your chest. As you bend backwards, your head, chest, and abdomen are in a lifted position and your legs and feet are pressed into the floor or mat.
Parvatasanaa
Now is the time for the downward-facing dog pose wherein you tuck your palms and toes into the ground while lifting your hips. This is the pose where you engage your core and your thighs. This is done by pressing your chest towards your thighs.
Ashwa Sanchalan Asanaa
With this step, you are now reverting to your original position. In continuation with the previous pose, assume the low lunge. Your right foot should be bent and grounded at the front as you take your left foot back. Lift the back leg, at the same time tucking your toes into the mat.
Paad Hastha Asana
Slowly exhale and shift to assume the standing forward bend position. Your left and right leg should be in the same straight position as you bend from the hip joints. Keep touching the ground using your fingers.
Hastha Uttanasana
Now inhale and take the upward salute pose by spreading your hands over your head and joining your palms in a salute towards the sun. Arch backwards, just slightly.
Pranam Asana
This is the last asana of the surya namaskar. Here, you come back to the original pose with which you started. Keep your body straight and join your palms as you keep them towards the chest.
Benefits of Surya Namaskar
- Helps maintain cardiovascular health
- Stimulates the nervous system
- Helps in stretching, flexing, and toning the muscles
- An excellent exercise for weight loss management
- Strengthens the immune system
- Enhances cognitive functions
- Improves overall health, strengthens the body, and relaxes the mind
