How to do surya namaskar (Salute to the sun) all 12 steps – Easy explanation

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There would be a question in your mind that how to do Surya namaskar(Salute to the sun) and what are the benefits of Surya namaskar. So let’s begin.

Surya namaskar or Salute to the sun pose is a practice in yoga as exercise. this yoga is a sequence of twelve perfect yoga poses. this yoga form is originated in the Hatha yoga tradition in the 9th century in India.

The name of this yoga pose has been originated from the Sanskrit word which includes “Surya” which means “Sun” and “Namaskar” which means “Greeting” or “Salute”.

This Yoga is a set of 12 yoga asanas which is dedicated to the Vedic-Hindu solar divinity Surya.

The variation of this pose has also been created which is known as Chandra Namaskar (moon salutation).

These 12 yoga asanas are connected by jumping or stretching movements. Every person should do this yoga whether they are children or young or elderly.

At 42 age can I start Surya Namaskar? 

There is no need to be a regular age to do yoga. You can start yoga at any age but one thing to note is that before doing yoga, you must consult your doctor once so that you do not have any problem in the future. One more thing to note is that you start yoga slowly, do not go to the extreme level in one go, this will cause problems in your waist.

So now let’s begin with the forms of Surya Namaskar.

Surya Namaskar

Surya Namaskar is a sequence of 12 yoga asanas which is connected by jumping or stretching movement. The yoga poses come in the sequence of Surya Namaskar is:-

  • Parnamasana (Prayer Pose),
  • hasta Uttanasana (Raised arms pose),
  • Uttanasana (Standing forward bend),
  • Ashwa Sanchalanasana (Equestrian pose),
  • Adho Mukho Svanasana (Downward-facing Dog),
  • Ashtanga Namaskara (Salute with eight parts or points),
  • Urdhva Mukha Shvanasana (Upward facing Dog),
  • Adho mukha svanasana (Downward-facing Dog),
  • Ashwa Sanchalanasana (Equestrian pose) from opposite foot,
  • Uttanasana (Standing forward bend),
  • Hasta Uttanasana (Raised arms pose),
  • Pranamasana (Prayer Pose).
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How to do Surya namaskar

Step 1. Pranamasana (Prayer pose)

Surya-namaskar

This pose is done in a Standing pose or Tadasana (Mountain Pose). so let’s begin with the steps.

  1. First, you have to stand on a yoga mat and then keep your feet together.
  2. Now, balance your weight equally on both of your feet.
  3. Relax your shoulder and then expand your chest.
  4. Now, Breathe in and lift arms up, and when you exhale bring your palms together in front of your chest in a prayer position.

how to do Surya namaskar

Benefits of this step

  • It relaxes the mind and soul
  • It brings Awareness.
  • Helps in improving posture.

Step 2. Hasta Uttanasana (Raised arms pose)

Surya Namaskar

  1. Now, start this pose from step 1.
  2. Inhale and then lift your arms up and back.
  3. keep your biceps close to your ears.
  4. You have to stretch your whole body up from the heels to the tips of the finger.

how to do Surya namaskar

Benefits of this step

  • It helps in improving digestion.
  • It stretches the abdomen’s muscle.
  • This pose too helps in toning the muscle of the abdomen.

Step 3. Hastapadasana (Standing forward bend)

Surya namaskar

  1. Start this step from step 2.
  2. Now exhale, and from step 2 bend forward from the waist, keep your spine straight.
  3. when you exhale completely, bring your hands on the floor beside the feet.

Note:- If necessary you may bend your knees to touch the floor with your palm.

how to do Surya namaskar

Benefits of this step

  • It stretches all the muscles of the back of the body.
  • Good for hair loss.
  • It tones the abdominal organs.
  • It energizes the brain.
  • Increase blood supply.

Step 4. Ashwa Sanchalanasana (Equestrian Pose)

Surya namaskar

  1. From step 3 Inhale and push your right leg back as far as possible.
  2. Bring your right knee to the floor and look upward to the sky.
  3. keep in mind that your left foot should exactly between the palms.

how to do Surya namaskar

Benefits of this step

  • It tones the kidney and liver.
  • It increases willpower, determination, and courage.
  • It strengthens the muscles of the legs and chest.
  • It opens the heart and increases lung capacity.

Step 5. Adho Mukho Svanasana (Downward-facing Dog)

Surya namaskar

  1. Now inhale, and take your left leg back
  2. Lift your hips and tailbone up to bring the body into an inverted “V” pose.
  3. Try to keep your heels on the ground.

how to do Surya namaskar

Benefits of this pose

  • It helps in relieving stress, headache, insomnia, back pain, fatigue, and mild depression.
  • It helps in calming the mind.
  • Stretches the shoulders, hamstrings, arches, calves, and hands.
  • It improves digestion.
  • Medicinal for high blood pressure, asthma, flat feet, sciatic, and sinusitis.
  • This yoga pose helps in warming up the ankles and the toes.

Step 6. Ashtanga Namaskara (Salute with eight parts or points)

Surya namaskar

  1. Exhale and slowly bring your knees down to the floor
  2. Now take your hips back slightly.
  3. Rest your chest and chin on the floor.
  4. Your eight parts of the body the two hands, two feet, two knees, chest, and chin should touch the ground.
    how to do Surya namaskar

Benefits of this step

  • It Improves the posture and flexibility of the body.
  • It stretches your body muscles.
  • It helps in strengthening the body muscles.
  • It also helps in strengthing the chest.

Step 7. Bhujangasana (Cobra pose)

Surya namaskar

  1. Now, slowly slide forward.
  2. Then raise your chest.
  3. Keep your elbows bent in this pose and keep your shoulder away from your ears.
  4. Now, look up at the ceiling.
  5. When you Inhale then make a gentle effort to push the chest forward.
  6. When you exhale try to make a gentle effort to push the navel down.
  7. Keep in mind that stretch your body as much as you can don’t force your body to do so.

how to do Surya namaskar

Benefits of this step

  • It helps to strengthen the spin.
  • It also stretches the chest, lungs, shoulders, and abdomen.
  • It stimulates the abdominal organs.
  • It opens the heart and lungs.
  • It increases body heat and destroys diseases.

Step 8. Adho Mukha Svanasana (Downward facing dog pose)

Surya namaskar

  1. Repetition of step 5.
  2. Now inhale, and take your left leg back
  3. Lift your hips and tailbone up to bring the body into an inverted “V” pose.
  4. Try to keep your heels on the ground.

how to do Surya namaskar

Step 9. Ashwa Sanchalanasana (Equestrian pose)

Surya namaskar

Repeat step 4 for this step but from the opposite side, this time press left leg back and your left knees should go down on the floor and then press your hips down and lookup.

Keep your right foot between the two hand and right calf perpendicular to the floor.

how to do Surya namaskar

Step 10. Hastapadasana (Standing forward bend)

Surya namaskar

  1. Repetition of step 3.
  2. Now exhale, and from step 2 bend forward from the waist, keep your spine straight.
  3. when you exhale completely, bring your hands on the floor beside the feet.

Note:- If necessary you may bend your knees to touch the floor with your palm.

how to do Surya namaskar

Step 11. Hastauttanasana (Raised Arms Pose)

Surya Namaskar

  1. Repeat step 2.
  2. Inhale and then lift your arms up and back.
  3. keep your biceps close to your ears.
  4. You have to stretch your whole body up from the heels to the tips of the finger.

how to do Surya namaskar

Step 12. Tadasana (Mountain Pose)

Surya namaskar

  1. Now, exhale and strengthen the body.
  2. Then Bring your arms down.
  3. Relax in this position and feel a sensation in your body.
  4. This is one complete round of Surya namaskar.
  5. Repeat this pose 2 to 3 times.

how to do Surya namaskar

Surya Namaskar Mantra

This yoga is a special yoga series in which you have to chant the mantra for doing every step which is pronounced in Sanskrit and has different meanings which we will discuss in the below chart.

Mantras of Surya namaskar

Step (Asana) Mantra for Surya namaskar Translation
Parnamasana ॐ मित्राय नमः Oṃ Mitrāya Namaḥ affectionate to all
Hastauttanasana ॐ रवये नमः Oṃ Ravaye Namaḥ cause of all changes
Hastapadasana ॐ सूर्याय नमः Oṃ Sūryāya Namaḥ who induces all activity
Ashwa Sanchalanasana ॐ भानवे नमः Oṃ Bhānave Namaḥ who diffuses light
Adho Mukho Svanasana ॐ खगाय नमः Oṃ Khagāya Namaḥ who moves in the sky
Ashtanga Namaskara ॐ पूष्णे नमः Oṃ Pūṣṇe Namaḥ who nourishes all
Bhujangasana ॐ हिरण्यगर्भाय नमः Oṃ Hiraṇya Garbhāya Namaḥ who contains everything
Adho Mukho Svanasana ॐ मरीचये नमः Oṃ Marīcaye Namaḥ who possesses raga
Ashwa Sanchalanasana ॐ आदित्याय नमः Oṃ Ādityāya Namaḥ God of Gods
Hastapadasana ॐ सवित्रे नमः Oṃ Savitre Nama who produces everything
Hastauttanasana ॐ अर्काय नमः Oṃ Arkāya Namaḥ fit to be worshipped
Tadasana ॐ भास्कराय नमः Oṃ Bhāskarāya Namaḥ cause of lustre

 

Benefits of Surya Namaskar 

  • It improves blood circulation.
  • It strengthens the heart.
  • It helps to keep you disease-free and healthy.
  • It tones the spines, neck, shoulder, arms, hands, wrists, back, and leg muscles.
  • It promotes balance in the body.
  • It stimulates abdominal muscles, respiratory system, spinal nerves, and other internal organs.

Other benefits of Suryanamaskar

  • It is beneficial for weight loss
  • It is beneficial for hair
  • It is beneficial for glowing skin.

Can Surya Namaskar be done at any time?

We can perform Surya namaskar at any time of the day but practicing this yoga early morning on an empty stomach would be more beneficial. This yoga is great to keep the mind positive.

How many times we can do Surya namaskar in a day?

There is not fixed that how many times you have to do this pose in a day but if you are a beginner then do it 12 to 13 times and then slowly-slowly you can increase the time of doing this yoga.

Who should not do Surya namaskar?

There would be a question in your mind that who should not do this yoga pose? Pregnant women should not practice after the third month of pregnancy.

Patent who is suffering from High blood pressure and hernia are not allowed to perform this practice. People who are suffering from back pain are also not allowed to perform this yoga.

Can we take bath after Surya namaskar?

Surya namaskar is a morning exercise and as you know it gives warmth to your body. You can take bath but after 10 – 20 minutes after you are done with Surya namaskar steps for a cool down.

keep in mind that you should never head straight for a shower without the cooldown.

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