Surya Namaskar For Beginners

Surya Namaskar For Beginners - Surya Namaskar is one of the most important yoga practices. It is the set of 12 yoga poses which can be performed while chanting 12 different mantras. Mantras add a profound spiritual element to the practice. The practice of Surya Namaskar awakens the body intelligence to create energy directly from the sun. In the Vedic tradition, the sun is symbolic of consciousness and, therefore, has been worshiped daily in the Indian culture.

Surya Namaskar is sometimes translated as "eternal salutations to the sun." In Sanskrit, surya means "sun" and namaskar means "salutations." when to practice it or how many rounds at one time. When we start any yoga posture practice, it is natural to be motivated in the beginning. Yet it is important to do Sun Salutation right and know important facts to get the best results. Here’s a list of some of the ‘must-knows’ for Surya Namaskar beginners.


Must Read: Surya Namaskar Steps

How to do Surya Namaskar:

Surya Namaskar For Beginners - Here is a brief introduction to the sequence you need to follow while doing this asana. Spend 30 seconds on each posture.

1.  The Pranamasana or the Prayer Pose

Start by standing upright and bringing your palms together in front of the chest.

2. Hasta Uttanasana or the Raised Arms Pose

Now, lift your arms up in such a way that your biceps are placed right next to your ears. Slightly bend backwards and make sure you stretch your entire body.

3. Hastapadasana or Hand to Foot Pose

Bend forward from the waist and keep your spine straight. Place your palms flat on the floor besides your feet.

4. AshwaSanchalasana or the Equestrian Pose

Push your left leg as far back as possible, bend your right knee and place your hands next to your right foot. Look forward by raising your head

5. Chaturanga Dandasana or Plank Pose

Take a deep breath and bring your left foot back. Ensure that both your hands are below the shoulders and body remains parallel to the ground

6. AshtangaNamaskara or the Salute with Eight Parts

Bring your knees to the floor and slide forward so as to make your chin and chest rest on the floor. Make sure that your hands, feet, knees, chest ad chin are the only things touching the floor, just these eight parts.

7. Bhujangasana or the Cobra Pose

Slide the body forward and lift your chest. Fix your gaze upwards and make sure your shoulders are placed away from your ears.

8. Adho Mukha Svanasana (Downward Facing Dog Pose)

Keeping your feet and palms as they are, lift your hips by straightening the knees and elbows. The body must form a ‘V’ shape.

9. AshwaSanchalasana or the Equestrian Pose

From downward dog pose return to AshwaSanchalasana or the Equestrian Pose

10. Hastapadasana or Hand to Foot Pose

Take a deep breath and from the Equestrian pose again go back to the Hand to Foot pose.

11. Hasta Uttanasana or the Raised Arms Pose

By lifting your upper body take a deep breath and follow the steps as you performed in step two.

12. Pranamasana or Prayer Pose

Exhale, lower your arms and bring the palms in front of the chest which marks the end of the Surya Namaskar series.

Why do Sun Salutation? - 

Surya Namaskar For Beginners - This is probably the first question that comes to most of us. Sun Salutation is important for two reasons. One, it can be a great workout for the whole body – stretching, flexing and toning the muscles, an excellent exercise for weight loss. It also offers numerous health benefits beyond the physical level, relaxing the mind, leading it to meditation. Sun Salutation gives us an opportunity to express gratitude to the sun, without which life on earth would be impossible!  

Surya Namaskar isn’t something that you learn overnight. Therefore take your time and always enjoy the practice without putting yourself under too much pressure.

Also Read: Benefits of Suirya Namaskar

Surya Namaskar For Beginners Points of Precautions:

1. People with bone weakness or muscle weakness should avoid it.
2. The people should be avoided by the sequence who suffer from high blood pressure.
3. Those suffering from arthritis should avoid Surya Namasker series.
4. Pregnant women should not indulge in practicing this series (only under expert guidance it can be practiced).