12 Steps Of Surya Namaskar And Surya Namaskar Benefits For Better Efficiency

Sun Salutation or Surya Namaskar is an ancient technique of greeting the sun in the morning, it consists of 12 powerful yoga asanas. The exact origin of the Surya namaskar is unknown but it was started popularised in the 1920s, by the king of Aundh, Raja Bhawanrao ShrinivasRao Pant Partinidhi. describes it in 1928 in his book “The ten Point way to Health: Surya Namaskar.

It is advisable to do Surya namaskar or Sun Salutation early morning with an empty stomach, you can practice it from 5 to 30 minutes. One set contains 12 asanas and is done in 12 steps sequence, a Surya Namaskar is a complete workout and it covers almost every part of your body. If you have a very busy schedule you can easily keep some times for Surya Namaskar that boost your day in the terms of concentration, strength, and performance.

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Do you know how many calories you burn after doing 30 minutes workout? You burn calories around 199 in weightlifting,232 in Tennis, 298 in football, 364 in rock climbing, 414 in running.

Can you guess how many calories you burn doing Surya Namaskar? It’s around 417 calories. So just 10 minutes of Surya Namaskar or Sun Salutation burn 139 calories which are more than the 10 minutes of swimming and other workouts as well Surya Namaskar or Sun Salutation benefits are enormous which we discuss later in this article

Table of Contents

Steps Of Surya Namaskar Or Sun Salutation

Surya Namaskar or Sun Salutation has performed in 12 steps in a particular sequence to get benefited from these powerful yoga asanas.

1.Pranamasana or Prayer Pose

Stand straight on your feet, relax your shoulder take a deep breath, and exhale as you exhale lift your both hand in front of the chest in a greeting position.

2. Hastauttanasana or Raised Arm Pose

In Hastauttanasana or Raised Arms Pose, breathe in slowly and lift your both arms up and bend your spine backward, your biceps should be closed to your ears, and try to stretch your body up from heel to fingers

3. Hastapadasana or Standing Forward Bend

After Raised arms pose next step is Hastapadasana or standing forward bend, In this pose slowly exhale the breathe and bend forward to touch the feet if you are more flexible you can touch the floor but in all this process your spine should be straight.

4. Ashwasanchalansana or Equestrian Pose

The next step after Hastapadasana is Ashwasanchalansana or Equestrian Pose, in this pose stretch your left leg backward and bend the right leg forward between the two arms on the floor and face looking up.

5. Dandasana or Stick Pose

After Ashwasanchalansana next pose is Dandasana or Stick pose In this pose, inhale the breathe and take your right leg backward beside the left leg to foam the straight pose leg spine and head in a straight line like a stick and your hand should be straight on the floor.

6.Adho Mukh Savanasana or Downward Facing Dog Pose

After Dandasana or Stick pose, breathe out and up your hip on the air to come in Adho Mukh Savanasana it looks like an inverted ‘V’ and tries to your keep your feet on the floor.

7. Astanga Namaskar or Salute with eight Parts or Points

The next step after Ashwasanchalansana is Astanga Namaskar or Salute with eight parts, in this posture bring your knees, chest, and hand towards the ground and slightly raise your hip up.

8. Bhujangasana or Cobra pose

After Astanga Namaskar, Bhujangasana take place in this cycle. In this asana lie down on the floor breathe in and raise your chest up into the bhujangasana, bend your hand and look up at the sky or your room ceilieng.

9.Adho Mukh Savanasana or Downward Facing Dog Pose

After Bhujangasana lie down on the floor breath out and up your hip on the air to come in Adho Mukh Savanasana

it looks like an inverted ‘V’ and try to your keep your feet on the floor.

10. Ashwasanchalansana or Equestrian Pose

The next step after Bhujangasan or cobra pose is again Ashwasanchalansana or Equestrian Pose this asana comes twice in the Sura Namaskar, in this pose stretch your right leg backward and bend the left leg forward between the two arms on the floor and face looking up.

11. Hastapadasana or Standing Forward Bend

Now you going in the Hastapadasana or standing forward bend again, In this pose slowly exhale the breathe and bend forward to touch the feet if you are more flexible you can touch the floor but in all this process your spine should be straight.

12. Hastauttanasana or Raised Arm Pose

Surya Namaskar Benefits

Surya Namaskar or Sun Salutation has enormous benefits for everyone, it’s a complete exercise and its benefits are mindblowing. There are some Surya Namaskar Benefits are given below:

Helps in weight loss.
Brings a glow to the skin.
Improves digestion system.
Strengthen the body.
Improve blood circulation.
Ensures regular menstrual cycle.
Strengthen your Muscles.
Increase Flexibility.
Control Sugar levels.
Increase Concentration.

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12 Steps Of Surya Namaskar And Surya Namaskar Benefits For Better Efficiency