How to do the surya namaskar yoga steps correctly

Yoga is a long-standing, traditional practise that dates back thousands of years. It is a holistic practice that combines physical, mental, and spiritual elements to create harmony and balance in the body and mind. The surya namaskar, or sun salutation, is a series of 12 postures combined with deep breathing and meditation. When done correctly, it can help to improve flexibility, strength, balance, and overall health. In this blog post, we will look at how to do the surya namaskar yoga steps correctly so that you can get the most out of your yoga practice.

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The 12 Steps of Surya Namaskar

1. Panamanian (Prayer Pose): Begin by standing in an upright position with your feet together, your arms at your sides, and your hands in a prayer position.

2. Hastauttanasana (Raised Arms Pose): Take a deep breath and, as you exhale, raise your arms up over your head and arch your back slightly.

3. Hasta Padasana (Hand to Foot Pose): On the next inhalation, bring your palms to the floor just behind your feet, bending forward from the hips.

4. Ashwa Sanchalanasana (Equestrian Pose): On the next exhalation, step or jump your feet back and lower down onto your hands and knees.

5. Dandasana (Plank Pose): On the next inhalation, lift your knees away from the ground and straighten your arms, coming into Plank Pose.

6. Ashtanga Namaskara (Eight Point Salute): On the next exhalation, lower your knees to the floor, keeping your toes tucked, and then lower your chest and chin to the floor.

7. Bhujangasana (Cobra Pose): On the next inhalation, press into your hands and lift your chest up off of the floor, opening up into a gentle backbend known as Cobra Pose.

8. Adho Mukha Svanasana (Downward Facing Dog Pose): On the next exhalation, tuck your toes under and press your hips up and back, coming into Downward Facing Dog Pose.

9. Ashwa Sanchalanasana (Equestrian Pose): On the next inhalation, step or jump one foot between your hands and come back into Equestrian Pose.

10. Hasta Padasana (Hand to Foot Pose): On the next exhalation, bring both palms to the floor just behind your feet and bend forward from the hips.

11. Hastauttanasana (Raised Arms Pose): On the next inhalation, lift your chest up and raise your arms up over your head, coming back into Raised Arms Pose.

12. Pranamasana (Prayer Pose): On the final exhalation, return to an upright position with your arms at your sides and hands in the prayer position.

The Benefits of Surya Namaskar

Surya Namaskar is an ancient yoga practice with many powerful benefits. This practice is said to be the most effective way to connect with the sun and its energy, while also providing a way to improve one’s physical, mental and spiritual health. The 12 steps of Surya Namaskar are designed to help bring the body into balance, reduce stress, increase strength and flexibility, and promote overall well-being.

Surya Namaskar helps to relieve tension and stress, by stretching the body’s muscles and activating the parasympathetic nervous system. Practicing Surya Namaskar can also help to improve digestion, circulation and breathing. This practice can help to promote better concentration, focus and clarity of thought, as well as reducing the risk of depression and anxiety.

Surya Namaskar can also help improve muscle tone, strengthen core muscles and improve posture. It is a great way to boost energy levels and stamina and can help to relieve muscle soreness. Furthermore, this practice is said to be beneficial for weight loss, as it helps to burn calories while also stimulating the metabolism. 

Finally, Surya Namaskar can also provide spiritual benefits. It is believed that practicing this yoga technique can help one to become more mindful and connected with nature and the world around them. Regular practice of this ancient technique can also lead to a greater sense of peace and relaxation, allowing one to reach higher levels of meditation.

Tips for Correctly Doing the Surya Namaskar Yoga Steps

When it comes to doing the surya namaskar yoga steps correctly, there are a few key tips to keep in mind. First and foremost, focus on your breath. Inhale deeply and exhale slowly with each step of the practice. This will help you to keep your mind focused and free from distractions. 

In addition, it is important to make sure you are using proper form. Pay attention to how your body is positioning itself for each step and be mindful of not overextending yourself. It is best to stay within the limits of your comfort level and gradually increase the intensity of your practice as you become more experienced. 

Finally, focus on connecting with your body as you move through each of the 12 steps. Concentrate on how each position feels and take notice of any tension or discomfort that arises. This will help you to create an internal awareness that can deepen your practice. 

By following these tips, you can make sure that you are getting the most out of the surya namaskar yoga steps. Doing this practice correctly will help to ensure that you reap all of its many benefits!