Surya Namaskar

Submitted by Thiruvelan on Sun, 07/17/2011
Surya Namaskar

Surya Namaskara a Sanskrit word, surya means sun and namaskara means to salute that is in English as Sun Salutation. This yoga shows our gratitude and thanks to this wonderful nature Sun, by doing so our body and mind are benefits by these different poses.

Surya namaskara sun salute

  • STEP 1: Pranamasana – stand straight on your feet in the Yoga Mountain Pose, hold your palms together in prayer position (Anjali mudra), and exhale. Anjali mudra is doing by pressing firmly the palms & fingers of the hands together with fingertips pointing up. This mudra helps to alleviate mental stress and anxiety.
  • STEP 2: Hasta Uttanasana - Inhale, raise your arms overhead, keeping your palms together in Anjali mudra.
  • STEP 3: Hastapaadasana - Exhale and then bend forward until your hands touch your feet.
  • STEP 4: Aekpaadprasarnaasana - Inhale, step the right leg back, arch back, and lift your chin.
  • STEP 5: Dandasana - Exhale, step the left leg back into plank position. Keep your spine and legs in a straight line and support your weight on hands and feet. It helps improve digestion, prevent sciatic pain, activate leg muscles, and prevent feet, calf muscle tiredness.
  • STEP 6: Ashtanga Namaskara - Retaining the breath (suspend breathing), lower your knees, chest and then your forehead, keeping your hips up and toes curled under.
  • STEP 7: Bhujangasana - Inhale, stretch forward and bend back. Keep your arms straight. Bhujangasana may strengthen the spine and relieve stress & fatigue. Traditional texts say it increases body heat and destroys disease.
  • STEP 8: Adho Mukha Svanasana - Exhale, curl your toes under, press down into your heels, and lifts your hips. It strengthens your entire body; it relieves fatigue and rejuvenates the body, immune system, digestion, and blood flow. It calms mind and lifts spirits.
  • STEP 9: Ashwa Sanchalanasana - Inhale, bring your right leg forward, with the top of the foot stretched out flat on the floor, and lift your chin.
  • STEP 10: Uttanasana - Exhale and then bend forward until your hands touch your feet.
  • STEP 11: Inhaling, stretch your arms forward and over your head. Slowly bend backward from the waist.
  • STEP 12: Exhaling and back to Tadasana.