Steps of Surya namaskar with pictures| Surya namaskar steps| Benefits of Surya namaskar 2021

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What is surya namaskar and Benefits of surya namaskar

1.What is Surya Namaskar:

Surya Namaskar is such a yoga process, by practicing which the whole body parts, cells, muscles get benefited and at the same time keeps the whole body energetic. Surya Namaskar is a Sanskrit name where Surya means sun and Namaskar means ‘Salute’.

In yoga, the sun is represented by the pingala or surya nadi, which bestows the life force. Surya Namaskar has a direct effect on the solar energy of the body which flows through the Pingala Nadi.

Regular practice of Surya Namaskar regulates the Pingala Nadi. Surya Namaskar is an effective way to loosen, stretch, massage and tone all the joints, muscles and internal organs of the body. Today we will learn about the method, benefits and precautions of Surya Namaskar here.

What is Surya Namaskar | Benefits of surya namaskar |How to do Surya Namaskar 2021

 

 

Surya namaskar postures

Surya namaskar has 12 steps or 12 poses also called as 12 asanas.

1. Prayer Pose

2. Hasta Uttanasana (Raised Arms Pose)

3. Padahastasana

 

What is Surya Namaskar | Benefits of surya namaskar |How to do Surya Namaskar 2021

4. Ashwa Sanchalanasana

5. Mountain Pose

6. Ashtanga Namaskara

7. Bhujangasana (Cobra Pose)

8. Parvatasana

9. Equestrian Pose   (Ashwa Sanchalanasana)

10. Padahastasana (Hand To Foot Pose)

11. Hasta Uttanasana (Raised Arms Pose)

12. Prayer Pose

 

 

 Surya namaskar should be avoided in:-

  • high blood pressure
  • coronary artery disease
  • stroke
  • hernia
  • intestinal tuberculosis
  • onset of menstruation

2.Benefits of surya namaskar

There are many benefits of surya namaskar which are discussed here.

1.Surya Namaskar is very beneficial for beautiful, healthy and glowing skin. Surya Namaskar is an effective yoga process to get beautiful and fair skin. Surya Namaskar remove a large amount of waste products through the skin thereby preventing pimples and boils.

2.There are several yoga poses in Surya Namaskar that increase blood circulation in the scalp area. Yoga exercises like Parvatasana, Padahastasana increase the blood supply to the head region as well as massage the scalp, which is beneficial in the prevention of hair fall and graying of hair.

3.Surya Namaskar is an effective procedure to reduce body weight. It is good for reducing belly fat and for flat stomach. All the yoga poses in this module provide adequate stretching, twisting and compressing of the entire body and thus are a useful for weight loss. Surya Namaskar is a wonderful exercise for those who are trying hard for weight loss.

 

 

4.practice of Surya Namaskar provides a better massage to the digestive system and increases its work efficiently. Regular practice of Surya Namaskar helps to prevent  many diseases and disorders of the alimentary canal. It stimulates intestinal peristalsis and removes waste products from the body.

5.It is also beneficial for the kidneys, increases blood supply as well as speeds up the circulation of blood throughout the body. Its regular practice encourages the kidneys to work efficiently.

6.Surya Namaskar has great effect whole circulatory system and the heart. It is good for removing waste products from the body and ensures efficient human heart function. Helps in getting fresh oxygen and nutrients to all the cells and tissues of the body.

7.Practicing this module helps in optimum utilization of the lung space  and respiratory system. It properly dilates and contracts the air sacs or alveoli of the lungs, prevents the build-up of germs and prevents many diseases of the respiratory system.

8.Surya Namaskar helps to remove any irregularities of the various endocrine glands
Determines efficient functioning of organs and muscles while providing better health of nerves. Surya Namaskar tones all these muscles and nerves and activates all the brain centers.

9.It activates all the muscles of the body and provides intense stretch to the entire body. The relaxation and contraction of muscles helps in the redirection of impure blood to the kidneys and lungs.

So there are so many benefits of surya namaskar.

 

Here are all steps of Surya Namaskar with pictures

1. Prayer Pose (pranamasana)

Surya Namaskar is started with a prayer pose. This, step has to be done with the face towards the sun (if you are performing it outdoors). To do this step properly, it is necessary to  keep the body stable.

You should keep the back straight, and look straight towards the front. Keep in mind that the palms of both the hands have to be kept together and the elbows absolutely straight.Steps of Surya namaskar with pictures| Surya namaskar steps| Steps for Surya namaskar

2. Hasta Uttanasana (Raised Arms Pose)

To do this asana of the second step, while taking the breath in, the arms have to be stretched upwards by taking them near the ears. While you stretch upwards, at the same time bend the arms and neck backward as shown in the image below.

Regular practice of this asana keeps your heart and circulation of oxygen and blood in the whole body good.

 

3.Hasta Padasana  (Standing Forward Bend Pose)

To do the Hasta Padasana, first of all, stand upright. Slowly exhale while bending down. When you bend down, try to keep the legs straight.

After bending down, hold your ankles with your hands. Keep in mind that the head should be placed on the knees.

see the image below

Uttanasana yogaandhealth.net

 

 

 

4. Ashwa Sanchalanasana (the Lunge Pose)

To do the fourth step, extend the left leg backwards, resting the hands on the ground and inhale. Then Stretching the chest and neck, lift it up. It should be noted that the body posture is maintained properly. Keep the back straight and try to stretch full body.Steps of Surya namaskar with pictures| Surya namaskar steps| Steps for Surya namaskar 2021

 

5. Chaturanga Dandasana or the Plank Pose

Starting From the Ashwa Sanchalanasana, inhale and bring your right leg back, next to the left leg. Keep your hands like we do for pushups, keeping your body parallel to the ground. Your body should be in one straight line. Breathe and try balance.

Keep in mind that the heels of both the feet are touching each other  and at the same time the weight of the body should be on the fingers  of feet and hands.

 

What is Surya Namaskar | Benefits of surya namaskar |How to do Surya Namaskar 2021

6. Ashtanga Namaskara

To do the sixth position step, first of all lie down on the ground. After lying on the ground, place both the hands as shown in picture place the chin on the ground, as shown in the image below.

Make sure that the toes and knees are on the ground.

Steps of Surya namaskar with pictures| Surya namaskar steps| Steps for Surya namaskar 2021

7. Bhujangasana (Cobra Pose)

Continue from Ashtanga Namaskara, try to get up with both hands on the ground as shown in the image below. While inhaling, make your arms straight and pull the chest forward.

Stretch the neck and chest completely.

Bhujangasana

8. Adho Mukha Svanasana (Downward Facing Dog)

To do the Adho Mukha Svanasana of the eighth position, keep the hands and feet on the ground. Make sure that the heels of both the legs are touching the ground as shown below. Slowly raise the butts while exhaling.

 

Adho mukha svanasana

 

9. Equestrian Pose (Ashwa Sanchalanasana)
Same as that of No 4 position

Ashwa Sanchalanasana yogaandhealth.net

10. Padahastasana (Hand To Foot Pose)

Same as that of 3rd step. Lean forward while exhaling slowly. The heels should be on the ground and at the same time the knees should be straight.

Steps of Surya namaskar with pictures| Surya namaskar steps| Steps for Surya namaskar 2021

11. Hasta Uttanasana (Raised Arms Pose)
Follow all the instructions in 2nd step. While inhaling slowly, take both the hands backwards. While taking both the hands backwards, bend the neck and waist backwards as well.

HASTA UTTANASANA yogaandhealth.net

12. Prayer Pose
Prayer Pose
Make the position as in the first step. Stand straight facing the sun and join both the legs together, keeping the back straight and do Namaskar gesture, as shown in the image .

 

Surya namaskar should be avoided in:-

  • high blood pressure
  • coronary artery disease
  • stroke
  • hernia
  • intestinal tuberculosis
  • onset of menstruation

 

Benefits of surya namaskar

There are many benefits of surya namaskar which are discussed here.

1.Surya Namaskar is very beneficial for beautiful, healthy and glowing skin. Surya Namaskar is an effective yoga process to get beautiful and fair skin. Surya Namaskar remove a large amount of waste products through the skin thereby preventing pimples and boils.

2.There are several yoga poses in Surya Namaskar that increase blood circulation in the scalp area. Yoga exercises like Parvatasana, Padahastasana increase the blood supply to the head region as well as massage the scalp, which is beneficial in the prevention of hair fall and graying of hair.

3.Surya Namaskar is an effective procedure to reduce body weight. It is good for reducing belly fat and for flat stomach. All the yoga poses in this module provide adequate stretching, twisting and compressing of the entire body and thus are a useful for weight loss. Surya Namaskar is a wonderful exercise for those who are trying hard for weight loss.

 

 

4.practice of Surya Namaskar provides a better massage to the digestive system and increases its work efficiently. Regular practice of Surya Namaskar helps to prevent  many diseases and disorders of the alimentary canal. It stimulates intestinal peristalsis and removes waste products from the body.

5.It is also beneficial for the kidneys, increases blood supply as well as speeds up the circulation of blood throughout the body. Its regular practice encourages the kidneys to work efficiently.

6.Surya Namaskar has great effect whole circulatory system and the heart. It is good for removing waste products from the body and ensures efficient human heart function. Helps in getting fresh oxygen and nutrients to all the cells and tissues of the body.

7.Practicing this module helps in optimum utilization of the lung space  and respiratory system. It properly dilates and contracts the air sacs or alveoli of the lungs, prevents the build-up of germs and prevents many diseases of the respiratory system.

8.Surya Namaskar helps to remove any irregularities of the various endocrine glands
Determines efficient functioning of organs and muscles while providing better health of nerves. Surya Namaskar tones all these muscles and nerves and activates all the brain centers.

9.It activates all the muscles of the body and provides intense stretch to the entire body. The relaxation and contraction of muscles helps in the redirection of impure blood to the kidneys and lungs.

So there are so many benefits of surya namaskar.

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