How to do Surya Namaskar

HealthEnlight Your Daily Health GuideSurya Namaskar is a set 12 powerful yoga asanas preferably performed at dawn, facing the rising sun or can be performed anytime on an empty stomach. These asanas give your the best cardiovascular workout when done at a fast pace, and helps to keep your body toned, mind peaceful.  Not only you lose weight but it also benefits the other parts of your body like the heart, liver, intestine, stomach, chest, throat. One set of Surya namaskar consists of 12 poses. The second half is completed repeating the same sequence except for the left leg movement, which is replaced with the right leg. That means alternate leg movements. Follow these poses below.

1. Pranamasana (Prayer pose)

HealthEnlight Your Daily Health Guide

  • Stand straight at the edge of the mat with hands on either side of the body
  • Keep you feet together. Spine erect and shoulder relaxed
  • As you inhale, lift your hands up from the sides and as you exhale, bring your palms together in front, in a prayer position

 

 

2. Hastauttanasana (Raised Arms pose)

HealthEnlight Your Daily Health Guide

 

 

  • Breathe in, lift your arms up and move you whole body backwards
  • Try to stretch your whole body up from heels to fingers

 

 

3. Hasta Padasana (Hand to Foot pose)

HealthEnlight Your Daily Health Guide

  • Breathe out, keep your spine erect and bend forward from the waist
  • Breathe out completely and try to touch your hands to the floor just besides the feet, keeping your knees straight
  • if hands doesn’t reach the floor, bend as much possible keeping your knees straight

 

 

4. Ashwa Sanchalanasana (Equestrian pose)

HealthEnlight Your Daily Health Guide

  • Breathing in, push your right leg back, as far back as possible
  • Bring the right knee to the floor and look up
  • Your left foot should be exactly between your palms

 

 

5. Dandasana (Plank pose)

HealthEnlight Your Daily Health Guide

  • As you inhale, take the left leg back
  • Bring the whole body in a straight line and hold
  • Your arms should be parallel with each other and perpendicular to the floor

 

 

6. Ashtanga Namaskara (Salute With Eight Parts Or Points)

HealthEnlight Your Daily Health Guide

  • Bring your knees to the floor, chest and chin touching the ground
  • Hips slightly away from the floor moving up and exhale
  • So, the two hands, two feet, two knees, chest and chin should only touch the floor

 

 

7. Bhujangasana (Cobra pose)

HealthEnlight Your Daily Health Guide

 

  • Breathing in, tuck your toes, move forward and raise your chest up
  • Elbows can be slightly bent, shoulders away from ears
  • Try to push your naval down and stretch yourself up as much as you can

 

8. Parvatasana (Mountain pose)

HealthEnlight Your Daily Health Guide

  • As you exhale, lift your knees of the floor. Your pelvis up towards the ceiling
  • Gently straighten your legs, and try to bring your body in to “A” shape or an “inverted V”
  • Draw your chest toward your thighs as and press the mat away from you

 

 

9. Ashwa Sanchalanasana (Equestrian pose)

HealthEnlight Your Daily Health Guide

 

  • Inhale, bring your left leg forward and place the left foot between your palms
  • Repeat Pose 4

 

 

10. Hasta Padasana (Hand to Foot pose)

HealthEnlight Your Daily Health Guide

  • Breathe out, and repeat pose 3

 

 

 

11. Hastauttanasana (Raised Arms pose)

HealthEnlight Your Daily Health Guide

 

  • Breath in, and repeat pose 2

 

 

 

12. Pranamasana (Prayer pose)

HealthEnlight Your Daily Health Guide

 

  • Exhale, and repeat pose 1

 

 

Did you enjoy this article?
Signup today and receive free updates straight in your inbox. We will never share or sell your email address.

Leave a Reply

Your email address will not be published. Required fields are marked *