May 052014
 

How To Do Surya Namaskar (Sun Salutation)

Sun Salutation is called Surya Namaskara in Sanskrit. Surya Namaskara is 8 asanas combined in 12 position of a surya namaskar cycle. During each position a particular surya mantra is chanted. Surya Namaskara is normally done in the morning when sun rising (east) and in the evening when the sun setting (west). Surya Namaskara is also for concentrate on chakras.

How To Do Surya Namaskar (Sun Salutation) – Surya Namaskar Postures:

Position 1 (Pranamasana): Stand on your feet and keeping palm to each other (namaskar) in front of chest. Close your eyes. Exhale during this position.

Position 2 (Hasta Uttanasana): Raise your arms over your head. Lean backward as mush as possible. Inhale during this position.

Position 3 (Uttanasana): Bend forward as much as possible and touch your feet. Exhale during this position.

Position 4 (Aekpaadprasarnaasana): Take one leg backward and other one at front with support of your palms on floor. Take your head a little backward. Inhale during this position.

Position 5 (Adho Mukha Svanasana/parvatasana): Take the front leg backward next to the other one and Take your hip up and get hands on the floor for support. Keep the head down. Exhale during this position.

Position 6 (Ashtanga Namaskara): Now take whole body down but touch the floor with chin, chest and knees, hold the floor with your palm and elbows up in the air.

How To Do Surya Namaskar (Sun Salutation)

How To Do Surya Namaskar (Sun Salutation) – Surya Namaskar Postures

Position 7 (Bhujangasana): Keep your lower body down and upper body up with support of palms on the floor. Keep your arms straight and take the head backward. Inhale during this position.

Position 8 (Adho Mukha Svanasana): Take your hip in the air. Get support from feet and palms on the floor. Same position as position 5. Exhale during this position.

Position 9 (Ashwa Sanchalanasana): This position is similar as position 4 but taking opposite leg at front compare to position 4. Inhale during this position.

Position 10 (Uttanasana): This position is similar as position 3. Exhale during this position.

Position 11 (Hasta Uttanasana): This position is same as position 2. Inhale during this position.

Position 12 (Pranamasana): This position is similar as position 1. Exhale during this position.

After Sun Salutation (Surya Namaskara), do the shavasana which is normally done after every yogasana. To do shavasana, lie on your back freely without any stress or stretching the body. Keep your arms on the floor freely.

Benefits of Surya Namaskar:

If you do sun salutation (surya namaskara) regularly, you get several benefits from it. It stretches the muscles and makes the body very flexible. Each of position regulates the blood flow, benefits the digestive system and makes it more efficient. Of course it helps to lose weight and belly fat. It is not only give positive impact to the body but also relaxes and calms the mind and it reduces anxiety and restlessness.

If you do sun salutation (surya namaskara) regularly, you will see the results yourself. It is a perfect workout for all ages.