How to Do the Surya Namaskar: A Step-by-Step Guide

How to Do the Surya Namaskar Learn step by step yoga for beginners Surya Namaskar is an ancient form of yoga. Surya namaskar benefits Of Health

What Is the Surya Namaskar?

Bend your knees on your mat and sit with your feet flat on the floor. Cross your right foot over your left so that it touches the left hand, then return to start. Press your arms together with your hands crossed behind your back, keeping your hands and arms firmly crossed. 

Your palms should face up, fingers pointing straight forward. Then raise your arms in the air, keeping your arms straight. Bend your right knee. This can be difficult, so if it hurts to do it on your first try, give it another go later. 

Next, rais

e your right leg straight up off the ground and straighten it behind you, then lift the other leg up so that it touches the other side of your knee. Your right leg should stay in the air while the other leg goes back down. Return to start. Continue for one set of 25 reps.

Benefits of Doing the Surya Namaskar

Surya Namaskar yoga is an ancient form of yoga that originated in India. The term Surya refers to the sun and, of course, “namaskar” refers to a pose. The Surya Namaskar is a perfect warm-up that involves both stretching and strengthening your muscles. 

The movement uses the entire body in a slow and circular motion and strengthens the arms, chest, shoulders, and back. It is especially helpful if you’ve had an injury. Start by standing with your feet hip-width apart. Inhale and lift your arms up. Exhale, and bring your arms down. Repeat for the entire duration of the Surya Namaskar. 

If you have injured your shoulders or chest, you might want to modify the Surya Namaskar by keeping your arms and shoulders straight, instead of extended out to the sides.

How To Do The Surya Namaskar

ALSO, READ The Surya Namaskar: All You Need To Know About This New Tricky Pose Surya Namaskar is a very popular and engaging yoga asana. It is believed that this asana was taught by Lord Surya, the sun, to Shiva. 

Even today, the sun is worshiped by the Hindus. So it's quite easy to understand that Surya Namaskar is also an ancient form of yoga. As it is the sun's avatar, there is no harm in imitating the sun in every aspect of our life. It's easy to recognize Surya Namaskar when you are practicing it and keeping your back straight and stretched. 

It's amazing to see that even though it is a very simple asana, many advanced yoga students are using this asana in their daily practice as well.

Variations Of The Surya Namaskar

Surya Namaskar Variations From Tango to Hatha to Yoga to Pilates; here’s a beginner’s guide to getting you started! Step-by-Step Guide To Do The Surya Namaskar: A Step-by-Step Guide Related: 

Find out the Must-Know Principles Of Surya Namaskar 

Step 1: On your knees, bend your knees to about 45 degrees. Now, lie down with your right leg over your left thigh and bend your right knee. 

Step 2: Keep your weight on your left elbow. Keep your hand on your left knee. Do not twist your body into a pretzel and your body should not tuck in. 

Step 3: Raise your right leg straight up as you bend your knee until your foot rests directly below your heart. 

Step 4: Lift your arms straight up in the air to a plank position. 

Step 5: Now move your right foot to the right side.

Conclusion

With Surya Namaskar comes total body toning. This advanced yoga flow will sculpt the muscles and mind simultaneously. It is a full-body workout that will start the day off right. It is a yoga posture that can be done in a quick sequence. This Surya Namaskar yoga posture includes forward bending, back bending, and inversion. 

It can be practiced at any time and for a myriad of body parts and body functions. Surya Namaskar is popular as a more advanced yoga posture. As such, there are more advanced variations and variations of Surya Namaskar yoga poses. The sequence is different according to the age and ability level of the practitioner. 

surya namaskar video