How To Do Sun Salutation – Step by Step

Best way to do sun salutation …

Surya Namaskar, is a Sanskrit word that means showing respect to Sun by bowing. Sun is the great source of energy. Without Sun, you can not image life on the earth. Surya Namaskar or Sun Salutation is very ancient technique of praying respect to the sun. From thousands of years Hindus worship Sun as a Lord Surya. According to Hindu methodology, the different part of the body are generated by different devas. Lord Surya is known as the god of health. The ancient Rishis and Yogis used to include this surya namaskar in there regular morning prayer to impress lord Surya. The Rishi also recommended the practice of the Surya Namaskar, because this technique enhance the solar plexux, which helps to increase one’s creativity and intuitive abilities.

Surya namaskar is a set of aasana which is good for human body. It is beneficial to do morning time with empty stomach.

Benefits Of Surya Namaskar :-

  1. Increase blood circulation of your body.
  2. Control your irregular period.
  3. Increase the immunity system of your body.
  4. Helps in weight lose, reduce obesity etc.
  5. It helps to keep you disease free, healthy and fit.
  6. Control hair fall by improves the blood circulation to the scalp.
  7. It stimulates your abdominal muscles, respiratory system, lymphatic system, spinal nerves and other internal organs of your body.

How To Do :-

Step 1 :-

Prayer Pose :-

  • Take a yoga mat.
  • Stand at the edge of your yoga mat.
  • Equally balance your weight on both your feet.
  • After that, expand your chest.
  • Now, relax your shoulder.
  • When you breathe in, then lift both arms up from the sides.
  • When you breath out, than bring your palms together in front of your chest in a prayer position.

Step 2 :-

Raised Arms Pose :-

  • Breathing in, lift your both arms up and back.
  • Notice to keep your biceps close to your ears.
  • In this pose, you try to stretch your whole body up from the heels to the tips of your fingers.
  • For more benefits, you may pull your pelvis forward a little bit.
  • In this case, you must ensure reaching up with your fingers rather than try to go backward.

Step 3 :-

Hand To Foot Pose :-

  • Breathing out, bend forward from the waist.
  • Notice to keep your back or spine erect.
  • When you  exhale completely than bring your hands down to the floor, beside your feet.
  • If it is necessary than you may band your knees, to bring your palms down to the floor.

Step 4 :-

Equestrian Pose :-

  • Breath in, push your right leg back.
  • Push your leg back as far as possible.
  • Now, bring the right knee to the floor and look up.
  • In this case, you must ensure that your left foot is exactly in between your palms.

Step 5 :-

Stick Pose :-

  • Breath in, take your left leg back.
  • Push your leg back as far as possible.
  • Now, bring your whole body in a straight line.
  • In this case, you must keep your arms perpendicular to the floor.

Step 6 :-

Salute with eight parts :-

  • Bring your knees down to the floor.
  • Now, breath out.
  • After that, slightly take the hips back.
  • Now, take your slide forward.
  • Take rest of your chest and chin on the floor.
  • Raise your posterior a little bit.
  • Now, the eight parts of your body ( two hands, two feet, two knees, chest and chin ) Should touch the floor.


Step 7 :-

Cobra Pose :-

  • Take your side forward.
  • Rise your chest in upward direction.
  • And look up.
  • Breath in  and push your chest forward to make a gentle effort.
  • Now, breath out and push your navel down to make a gentle effort.
  • In this pose, you muse ensure that you were stretch just as much as you can.

Step 8 :-

Mountain Pose :-

  • Breath out and lift your hips and the tail bone up.
  • And make your chest downwards direction in an ‘inverted V’ (/\) posture.
  • In this pose, you must try and keep your heels on the ground.
  • To make a gentle effort lift the tailbone up, going deeper into your stretch.

Step 9 :-

Equestrian Pose :-

  • Breathing in, bring the right foot forward.
  • Your foot must be in between your two hands,
  • Your left knee must down to the floor.
  • Now, press the hips down and look up.

Step 10 :-

Hand To Foot Pose :-

  • Breath out and bring your left foot forward.
  • Keep your palms on the floor.
  • In this case, you may bend the knees, if necessary.

Step 11 :-

Raised Arms Pose :-

  • Breathing in and roll your spine up.
  • Take your hands go up
  • Bend your hand backwards a little bit.
  • Now, push your hips slightly outward as much as you can.

Step 12 :-

Tadasana Pose :-

  • Breath out and straighten your body.
  • Bring your arms down.
  • Relax your body in this position and observe the sensations in your body.
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