Learn to Perform Surya Namaskar Steps Images With Names

Surya Namaskar is a Sanskrit term that translates to “Sun Salutation.” It is a series of 12 yoga poses performed in a continuous flow, synchronised with the breath. The practice is traditionally performed at sunrise as a way to greet and pay respect to the sun, which is considered the source of life and energy.
The practice of Surya Namaskar has a rich history in Indian culture, as it was originally a ritual performed by Hindu priests to express gratitude to the sun. Today, the practice has evolved into a popular yoga routine that offers physical, mental, and spiritual benefits.

Surya Namaskar offers numerous benefits for those who practice it regularly. Some of the key benefits include:

• Improved flexibility: The sequence of poses in Surya Namaskar stretches and strengthens various muscle groups, leading to enhanced flexibility.
• Enhanced strength: The poses in Surya Namaskar helps in building muscle strength, particularly in the arms, shoulders, and legs.
• Weight loss: Regular practice of Surya Namaskar can aid in weight loss, as it boosts metabolism and burns calories.
• Improved digestion: The sequence of poses stimulates the digestive system and can help alleviate issues like constipation and bloating.
• Stress reduction: Surya Namaskar helps in calming the mind and reducing stress levels, thanks to its meditative nature.
• Enhanced mental focus: The practice of synchronising breath with movement helps in developing mental clarity and focus.

Before beginning your Surya Namaskar practice, it’s important to prepare your body and mind. Here are some tips to help you get started:

Choose a suitable time: Although Surya Namaskar is traditionally performed at sunrise, you can practice it at any time of day that suits your schedule. Just ensure that your stomach is empty and you’ve given yourself at least 3-4 hours after a meal.

Find a quiet space: Choose a quiet, well-ventilated space where you can focus on your practice without distractions.

Wear comfortable clothing: Wear light, breathable clothing that allows for ease of movement.

Use a yoga mat: A good-quality yoga mat will provide the necessary support and grip during your practice.

Surya Namaskar consists of 12 steps, which are performed in a continuous flow. Here’s a detailed breakdown of each step:

• Start slow: If you’re new to Surya Namaskar, begin with just a few rounds and gradually increase the number as you become more comfortable.
• Focus on your breath: Synchronize your breath with each movement, inhaling as you expand and exhaling as you contract. This will help you stay focused and centred during your practice.
• Modify poses if needed: If you find certain poses challenging, feel free to modify them to suit your level of flexibility and strength. Use props, such as yoga blocks or straps, if necessary.
• Warm-up: Before starting Surya Namaskar, perform a light warm-up to prepare your body for the practice. This can include some gentle stretches, joint rotations, or a few minutes of light cardio.

Holding your breath: Remember to breathe smoothly and continuously throughout the practice, matching each movement with either an inhalation or exhalation.

Overarching the lower back: In poses such as Hasta Uttanasana and Bhujangasana, focus on lengthening your spine rather than compressing your lower back. Engage your core muscles to provide support.

Misalignment in the lunge: In Ashwa Sanchalanasana, ensure that your front knee is directly above your ankle to prevent strain on your knee joint. Keep your hips square and facing forward.

Rushing through the sequence: Maintain a steady pace, allowing time for each breath and movement. This will help you develop mindfulness and presence during your practice.

Surya Namaskar is a powerful and comprehensive yoga practice that offers numerous benefits for the body and mind. By following the step-by-step instructions provided in this guide, you can begin to incorporate this ancient practice into your daily routine. Remember to start slow, focus on your breath, and listen to your body as you progress in your Surya Namaskar journey. As you become more comfortable with the sequence, you will experience increased flexibility, strength, mental clarity, and an overall sense of well-being.