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10 Steps of Surya Namaskar to Boost Your Health and Fitness

Surya Namaskar- Wakeup India

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Surya Namaskar, often known as Sun Salutation, is a revered sequence of yoga postures that has been practiced for centuries. It's not just a physical exercise but a holistic practice that encompasses physical, mental, and spiritual well-being. In this blog, we'll explore the 12 steps of Surya Namaskar and how this dynamic sequence can significantly enhance your health and fitness.

The Essence of Surya Namaskar

Surya Namaskar is a set of 12 yoga postures performed in a flowing, rhythmic manner. Each step is synchronized with the breath, creating a seamless and energizing sequence. The name "Surya Namaskar" is derived from the Sanskrit words "Surya" (sun) and "Namaskar" (salutation), signifying a salutation to the sun, the source of vitality and life.

Benefits of Surya Namaskar

Before we delve into the 12 steps, let's explore why Surya Namaskar is a revered practice with numerous benefits:

  1. Full-Body Workout: Surya Namaskar engages multiple muscle groups, providing a comprehensive workout for the entire body.

  2. Enhanced Flexibility: The dynamic sequence promotes flexibility by stretching and toning muscles.

  3. Improved Posture: Consistent practice of Surya Namaskar helps correct and maintain good posture.

  4. Stress Reduction: The synchronization of breath and movement calms the mind and reduces stress.

  5. Cardiovascular Health: It boosts heart health by improving blood circulation and aiding in weight management.

  6. Digestive Health: Surya Namaskar stimulates the digestive system, aiding in better digestion.

  7. Detoxification: The sequence helps in detoxifying the body by increasing blood circulation and oxygenating cells.

Now, let's explore the 12 steps of Surya Namaskar:

Step 1: Pranamasana (Prayer Pose)

  • Stand at the edge of your yoga mat with feet together.

  • Bring your palms together in a prayer position at your chest.

  • Inhale and exhale deeply, centering your focus.

Step 2: Hasta Uttanasana (Raised Arms Pose)

  • Inhale and raise your arms above your head, arching your back slightly.

  • Extend your arms and reach for the sky.

  • Keep your gaze forward or slightly upward.

Step 3: Padahastasana (Hand to Foot Pose)

  • Exhale as you bend at the waist, bringing your hands to your feet.

  • Try to touch the ground with your fingertips or palms, keeping your legs straight.

Step 4: Ashwa Sanchalanasana (Equestrian Pose)

  • Inhale and step your right leg back, extending it behind you.

  • Keep your left knee bent and look up, stretching your chest forward.

Step 5: Dandasana (Stick Pose)

  • Exhale and bring your left leg back to join the right.

  • Your body should be in a straight line, like a plank.

  • Engage your core muscles.

Step 6: Ashtanga Namaskara (Salute with Eight Parts)

  • Lower your knees, chest, and chin to the ground.

  • Keep your hips raised, and your elbows close to your body.

Step 7: Bhujangasana (Cobra Pose)

  • Inhale and slide forward, lifting your chest and head.

  • Your palms should be on the ground, and your gaze forward.

  • Keep your lower body relaxed.

Step 8: Parvatasana (Mountain Pose)

  • Exhale and lift your hips, pushing back into an inverted "V" shape.

  • Keep your heels grounded and your head between your arms.

Step 9: Ashwa Sanchalanasana (Equestrian Pose)

  • Inhale as you step your right foot forward between your hands.

  • Your left knee remains on the ground, and your gaze is forward.

Step 10: Padahastasana (Hand to Foot Pose)

  • Exhale and bring your left foot forward to meet the right.

  • Keep your legs straight and try to touch the ground with your hands.

Step 11: Hasta Uttanasana (Raised Arms Pose)

  • Inhale and raise your arms above your head, arching your back slightly.

  • Extend your arms and reach for the sky, as in step 2.

Step 12: Pranamasana (Prayer Pose)

  • Exhale and return to the prayer position at your chest.

  • Stand tall and take a moment to center yourself.

Practicing Surya Namaskar

To experience the full benefits of Surya Namaskar, it's essential to practice regularly. Beginners may start with a few rounds and gradually increase the count as their stamina improves. It's an ideal practice to do in the morning, as it energizes the body and mind.

As you perform each step, remember to focus on your breath and maintain a sense of mindfulness. This dynamic sequence is not just about physical postures; it's a moving meditation that connects your body, breath, and spirit.

Incorporate Surya Namaskar into your fitness routine, and witness the transformative effects it has on your health and well-being. Whether you're looking for a full-body workout, enhanced flexibility, stress reduction, or improved posture, Surya Namaskar offers a holistic solution to boost your health and fitness.

So, roll out your yoga mat, salute the sun, and embark on a journey of vitality, balance, and inner harmony through the 12 steps of Surya Namaskar. Your body, mind, and spirit will thank you.

Elevate your health and fitness with the transformative practice of Surya Namaskar. Unveil the power of this ancient sequence, and greet the sun with vitality and well-being.