Surya Namaskar is a practice of paying respect and expressing gratitude to the sun and it has an immensely positive impact on the body and mind.
People from across the world will be observing International Yoga Day 2021 on Monday, June 21. Yoga is an ancient Indian practise and is now followed and performed worldwide. One of the most powerful yoga poses is the Surya Namaskar or Sun Salutation. This 12 step Yoga has an immensely positive impact on the body and mind.
Surya Namaskar is supposed to be done early in the morning on an empt stomach. Each round of Sun Salutation consists of two sets and each set has 12 yoga poses. It is a practice of paying respect and expressing gratitude to the sun.
1. Step 1 Pranam Asana or Prayer pose
)
Stand on the end of your Yoga mat in Tadasana Namaskar pose and keep your feet together. Equally balance the weight on both your feet. Now relax your shoulders and breathe steadily.
Benefits - This pose helps to reduce stress and anxiety.
2. Step 2 Hasta Uttanasana or Raised arms pose
)
Now, inhale and stretch your arms out to the side and overhead into Tadasana Urdhva Hastasana pose. Here, the purpose is to stretch the whole body from the heels to the tips of the fingers.
Benefits - This pose improves digestion and reduces backache, fatigue, mild anxiety.
3. Step 3 Padahastasana/ Uttanasana or Standing forward bend
)
As you exhale, bend forward from waist while keeping your spine erect and toes together. As you breathe out completely, place your palms on the floor beside your feet.
Benefits - This asana helps with osteoporosis and insomnia. It also helps in relieving anxiety, stress and headaches.
4. Step 4 Ashwa Sanchalanasana or Equestrian pose
)
While inhaling, push your right leg back, as far as you can. Now, touch the floor with your left knee and bend it at 90 degrees angle. Balance your body on your toes and distributing your weight evenly. Now, slowly raise your head to look up.
Benefits - This asana improves lung capacity and strengthens the spine. It is also helpful for improving the digestive system including tones kidney and liver.
5. Step 5 Chaturanga Dandasana or Stick pose
)
As you inhale, bring your left leg back with right leg. Straighten your back and bring the whole body in a straight line, forming a plank pose. Your wrists, elbows and shoulders should be perpendicular to the floor.
Benefits - This asana helps to tone the abdomen and help to build strength and endurance of arms, shoulders, and wrists. It also helps to balance blood sugar and fight diabetes.
6. Step 6 Ashtanga Namaskara or Salute with eight parts or points
)
In the plank pose, drop your knees to the floor and exhale. While slightly taking your hips back, slide forward and rest your chest and chin the floor. The two hands, two feet, two knees, chest and chin (eight parts of the body) should be touching the floor.
Benefits - This asana helps in releasing the tension around the neck and shoulders and improving the spine’s flexibility.
7. Step 7 Bhujangasana or Cobra pose
)
Lie on the floor on your stomach. Keep hands on the floor and lift your upper body and stretch while making a C. Look up at the ceiling.
Benefits - This asana is known for achieving a flat belly as it stretches the abdomen muscles.
8. Step 8 Adho Mukha Svanasana or Downward facing dog pose
)
Slowly lift up your posterior and tailbone while touching the floor with your palms to form an inverted ‘V’ shape.
Benefits - This asana helps to improve blood circulation, calm down the nerves and relieve stress. If a woman suffering from menopause, back pain, and headaches, they must perform this step to get relief.
9. Step 9 Ashwa Sanchalanasana or Equestrian pose
)
Breathe in and bring your right foot forward between your hands. Bring you left leg back as far as possible. While pressing your hips down, look up.
10. Step 10 Padahastasana or Standing forward bend
)
Exhale and bend down while keeping your toes together and spine erect. As you breathe out completely, place your palms on the floor beside your feet.
11. Step 11 Hasta Uttanasana or Raised arms pose
)
While exhaling raise your body and roll your spine up. Raise your hands up over your head and bend a little backward.
12. Step 12 Pranamasana
)
Exhale and straighten your body. Now bring your arms down in prayer pose like in step one. You have now competed one set of Surya Namaskar.
