How to do a Surya Namaskar or Sun Salutation?

One of the most ancient practice session inyogais called the ‘ suryanamaskar ’ or Sun Salutation . Also considered the art of solar vitalization , the suryanamaskar is a terminated meditative technique in itself because it incorporate asana , pranayama , mantra and mundras in one thorough praxis . As the name suggests , the suryanamaskar or sun salutation is a active way of honour our primary root of light – the sun . It is also the most fundamental means for a person to be initiated into yoga . It is , in its gist , a series of 12 postures or asanas , line up so to sync one ’s physical hertz with the sunshine ’s cycle , which run at about twelve - and - a - quarter - years .

How to do Suryanamaskar or Sun Salutation?

Suryanamaskars are best done at sunrise , facing east , stomach on a comfortable yet unshakable cloth , on a smooth surface .

The twelve asanas incorporate into one staring cycle per second of suryanamaskar is as follows –

Surya Namaskar Step 1: Pranamasana –

Stand with your invertebrate foot together , vertical , palms pen up in front of your chest . Take a few deep breath in this position . This stance is conducive to easiness and cryptical calmness . In addition , it spark off the anahata chakra or pranic heart – the DOE center located around your heart .

Surya Namaskar Step 2: Hasta Uttanasana –

Stretch both arms above your nous , with your palm facing upward . Arch your back , and stretch your organic structure as much as potential , within a comfortable level , of course . This asana unfold the chest and your abdomen , and boost the push ( prana ) from your chest , from where it begin , to the upper parts of the eubstance . Inhale profoundly as you stretch your arms , and crouch back , and keep back your breath while holding the place .

Surya Namaskar Step 3: Pada Hastasana –

Exhale slowly , and bring your upper torso ahead and bend down . Remember to keep your spine regulated and straight . Avoid collapsing your chest all at once . The knees may end , if they must , but ensure that your legs are straight . This military posture is beneficial for your abdominal organ . It strengthen your digestive organisation , speeding up and shape the process . This position stretches and tonicity out your spinal nerves , along with your hamstring muscles at the back of your second joint and calves . The inverted position also increase blood catamenia to the brain .

Surya Namaskar Step 4: Ashwa Sanchalanasana –

Letting go of your late position very mildly , and inhaling , stretch out your left leg as far back as it can go , and omit on the flat coat with your veracious knee . However , keep your veracious knee bent upwards and keep back between your palms . Your correct foundation needs to be flat on the control surface . jib the urge to bend over , and lift your spine and expand your chest . Breathe in .

Surya Namaskar Step 5: Parvatasana –

Now while exhaling very slow , bring your right wooden leg back and join it with your left . Simultaneously , raise your buttocks , and easy lower your head between your arm . The body necessitate to shape a trilateral with the trading floor . If possible , place your heels flat on the ground , and focus all your attention towards your neck and shoulder . This posture is beneficial in strengthening the muscles in your blazonry and legs . It also help your spine attain double-dyed straightness , relieves varicose mineral vein and tone spinal heart . observe that you need to expire completely just as you reach the bearing .

Surya Namaskar Step 6: Sashtanga Namaskar –

Now , very mildly , lower your knees to the ground . Let your dresser and chin graze the aerofoil lightly . Your entire body – minus your buttocks – touch the level . Ensure that your posterior and pelvis are held up slightly . take hold your breath in this bearing – which benefits in develop your chest and strengthening your arms .

Surya Namaskar Step 7: Bhujangasana –

Whilst inhaling , gently low your hips , and while pushing your chest onwards , upgrade your upper body up with your hands , until your spine is fully curve back and your head teacher is see up . Your down in the mouth consistency and knees are still on the floor . This position is beneficial for your chest and belly . It aid relieve many ailments such as constipation , indigestion , asthma and liver problem . It is also good in relieving tension in the back muscles and the spinal nerve . keep back your breathing space in this bearing as long as you’re able to .

Surya Namaskar Step 8: Parvatasana –

While gently emanate , nod your head downwardly and keep your palm flat on the ground – like your feet . Raise your tail , and lower your head teacher between your arms , as instructed earlier .

Surya Namaskar Step 9: Ashwa Sanchalanasana –

Now , while inhale slow , softly raise your head up , and this time , put out your right pegleg as far behind as it can go , and drop to the level on your left articulatio genus . Ensure that it is bent upwards , and situated between your palms . The sole of your left infantry must be flat on the primer coat . basically , this is Posture no . 4 , using the other leg . Remember to stretch your right leg .

Surya Namaskar Step 10: Pada Hastana –

Slowly , bring your stretched leg forward to fall in your other pegleg , and resume Posture No . 3 , and bend over , bringing your straits between your knee . Exhale deeply .

Surya Namaskar Step 11: Hasta Uttanasana –

Stretch your arms back , and return to Posture no . 2 .

Surya Namaskar Step 12: Pranamasana –

Straighten your organic structure , bring your hands in the namaskar position in front of your solar rete , just like the origin , and restart normal breathing .

This constitutes one round of suryanamaskar or Sun Salutation . A novitiate should do 6 rounds of suryanamaskars , with piffling breaks in between , for the benefits to make an impact in the beginning .