Saluting the Sun

October 16, 2013 Salutation to Sun God @TheRoyaleIndia 932 0 0

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Surya Namaskar or the Indian ritual of saluting the sun comprises a rhythmic combination of yogic postures and breathing exercises. The complete series includes twelve basic postures performed in cyclical pattern, which helps develop flexibility, strength, balance, concentration and focus. Considered as a complete body workout, it translates into doing 288 powerful yoga poses in a span of 12 to 15 minutes.

So, if you have not stretched you body since ages and considering something effective, then the Surya Namaskar is just right for you. Given below are the step-by-step instructions.

Guide to Sun Salutation

Surya Namaskar poses for healthy well-being @TheRoyaleIndia

Benefits of the Surya Namaskar

  • It is beneficial if you want to lose weight.
  • It helps in improving posture and provides strength to the muscles.
  • Strengthens the heart, keeps the nervous system in place and makes the digestive system strong.
  • It regulates your body, removes your stress and helps you in getting sound sleep.


Pranamasana (Prayer pose)

  • Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet.
  • Expand your chest and relax your shoulders.
  • As you breathe in, lift both your arms up from the sides and as you exhale, bring your palms together in front of the chest in a prayer position.


Hastauttanasana (Raised arms pose)

  • Breathing in, lift the arms up and back, keeping the biceps close to the ears.
  • In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers.

The Right Way

  • You may push the pelvis forward a little bit.
  • Ensure you are reaching up with the fingers rather than trying to bend backwards.


Hasta Padasana (Hand to foot pose)

  • Breathing out, bend forward from the waist, keeping the spine erect. As you exhale completely, bring the hands down to the floor, beside the feet.

The Right Way

  • You may bend the knees, if necessary, to bring the palms down to the floor.
  • Now make a gentle effort to straighten the knees.
  • It is a good idea to keep the hands fixed in this position and not move them until you finish the sequence.


Ashwa Sanchalanasana (Equestrian pose)

  • Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up.

The Right Way

  • Ensure that the left foot is exactly in between the palms.


Dandasana (Stick pose)

  • As you breathe in, take the left leg back and bring the whole body in a straight line.

The Right Way

  • Keep your arms perpendicular to the floor.


Ashtanga Namaskara (Salute with eight parts or points)

  • Gently bring your knees down to the floor and exhale.
  • Take the hips back slightly, slide forward, rest your chest and chin on the floor.
  • Raise your posterior a little bit.
  • The two hands, two feet, two knees, chest and chin (eight parts of the body touch the floor).


Bhujangasana (Cobra pose)

  • Slide forward and raise the chest up into the Cobra posture.
  • You may keep your elbows bent in this pose, the shoulders away from the ears.
  • Look up.

The Right Way

  • As you inhale, make a gentle effort to push the chest forward; as you exhale, make a gentle effort to push the navel down.
  • Tuck the toes under.
  • Ensure you are stretching just as much as you can; do not force your body.


Parvatasana (Mountain pose)

  • Breathing out, lift the hips and the tail bone up, chest downwards in an ‘inverted V’ posture.

The Right Way

  • If possible, try and keep the heels on the ground and make a gentle effort to lift the tailbone up, going deeper into the stretch.


Ashwa Sanchalanasana (Equestrian pose)

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

The Right Way

  • Place the right foot exactly between the two hands and the right calf perpendicular to the floor.
  • In this position, make a gentle effort to push the hips down towards the floor, to deepen the stretch.


Hasta Padasana (Hand to foot pose)

  • Breathing out, bring the left foot forward. Keep the palms on the floor.
  • You may bend the knees, if necessary.

The Right Way

  • Gently straighten the knees and if you can, try and touch your nose to the knees.
  • Keep breathing.


Hastauttanasana (Raised arms pose)

  • Breathing in, roll the spine up, hands go up and bend backwards a little bit, pushing the hips slightly outward.

The Right Way

  • Ensure that your biceps are beside your ears.
  • The idea is to stretch up more rather than stretch backwards.



  • As you exhale, first straighten the body, then bring the arms down.
  • Relax in this position, observe the sensations in your body.

To sum it up, we say, Surya Namasakar has a wide array of benefits for maintaining complete health and wellbeing.

Who should not do Surya Namaskar

  • Avoid surya namaskar if you have back pain.
  • Do not do surya namaskar if you are pregnant. Also avoid it during menses.
  • People suffering from blood pressure, arthritis, slip disc and hernia must not perform this asana. It is better – to consult your doctor if you suffer from any other kind of ailment.
  • In case your breathing goes faster than normal, then either take rest or do not perform surya namaskar that day.

Categories: Healthy Living, Rejuvenate