{"id":3748,"date":"2026-06-03T11:15:32","date_gmt":"2026-06-03T11:15:32","guid":{"rendered":"https:\/\/samyamayogaschool.com\/blog\/?p=3748"},"modified":"2026-06-03T11:30:20","modified_gmt":"2026-06-03T11:30:20","slug":"surya-namaskar-sun-salutation","status":"publish","type":"post","link":"https:\/\/samyamayogaschool.com\/blog\/surya-namaskar-sun-salutation\/","title":{"rendered":"Surya Namaskar (Sun Salutation)"},"content":{"rendered":"\n
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The ultimate source of energy<\/strong><\/p>\n\n\n\n

S\u016brya Namask\u0101r <\/strong>is derived from the two Sanskrit words Surya means \u201dSun\u201d <\/strong>and Namaskar means \u201cSalutation\u201d.<\/strong> It <\/strong>is a sequence of 12 powerful yoga poses<\/strong>. It is considered a great cardiovascular practice and proven to have an immensely positive impact on the body and mind.<\/p>\n\n\n\n

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The sun is the closest star to Earth. It radiates light and heat, or solar energy, which makes it possible for life to exist on Earth.  Plants need sunlight to grow. Animals, including humans, need plants for food and the oxygen they produce. Without heat from the sun, Earth would freeze.<\/strong> There would be no winds, ocean currents, or clouds to transport water. Solar energy has existed as long as the sun\u2014about 5 billion years. While people have not been around that long, they have been using solar energy in a variety of ways for thousands of years.<\/p>\n\n\n\n

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By performing sun salutation practitioners can increase the heat within which is directly and indirectly related to the health, metabolism process and emotional level. Surya Namaskar is the ultimate practice which work wonder on human body.<\/strong> This asana has immense power which can build up the whole personality.\u00a0\u00a0\u00a0<\/p>\n\n\n\n

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Sun Salutation is a series of asanas designed to access the ethereal energy that exists all around us. Our body is equipped with the inborn intelligence to receive energy from the sun directly. Surya Namaskar The mind, through the solar plexus and the body, through physical movement get a boost from the practice of Sun Salutation. Therefore, it is a complete practice for mind and body.<\/strong><\/p>\n\n\n\n

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How to do the Asana?<\/strong><\/h2>\n\n\n\n
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Overview & Steps<\/strong><\/p>\n\n\n\n

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The best time to do Surya Namaskar is early in the morning at sunrise on an empty stomach. Each round of Sun Salutation consists of two sets, and each set is composed of 12 yoga poses. Surya Namaskar provides good health<\/strong>, also gives us an opportunity to express gratitude to the sun for sustaining life on this planet.<\/strong><\/p>\n\n\n\n

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Step 1: Pranam Asana (Prayer Pose) <\/strong><\/h2>\n\n\n\n
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Start the Surya Namaskar by keeping the feet close to each other. Distribute body weight evenly. Keep the chest and shoulders relaxed and expanded. Place the hands together in the \u201cnamaste\u201d position in front of the chest.\u00a0 Breath normally.<\/p>\n\n\n\n

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Step 2: Hasta Uttanasana (Raised Arms Pose)<\/strong><\/h2>\n\n\n\n
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Inhale and raise your arms up while forming a curve towards the back with the biceps slightly touching the ears. Surya Namaskar You should be able to experience a stretch throughout the entire body as your arms make an effort to touch the sky. The feet should be grounded while performing it.<\/p>\n\n\n\n

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Step 3: Padahastasana (Standing Forward Bend)<\/strong><\/h2>\n\n\n\n
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Exhale and bend forward from the hp joint, keeping the spine straight. Keep your legs upright, knees lightly bent. Reach down and grab the ankles with respective hands.<\/p>\n\n\n\n

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Step 4: Ashwa Sanchalanasana (Equestrian Pose)<\/strong><\/h2>\n\n\n\n
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Inhale and push the right leg backwards to touch the edge of the mat and look up the roof. Bend the left leg as the knee is at perpendicular angle to the ground. The left leg should be exactly in the middle of the two palms.\u00a0<\/p>\n\n\n\n

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Step 5: Parvatasana (Mountain Pose) <\/strong><\/h2>\n\n\n\n
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Now inhale, push the other leg back and bring both the feet together while lifting the rear end upwards in an inverted \u201cv\u201d position. Balance the body weight between palms and the feet and, then, exhale. Make sure that the sole is well palnted on the floor and heels are not lifted up.<\/p>\n\n\n\n

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Step 6: Ashtang Namaskar (Salute with Eight Parts or Points Pose)<\/strong><\/h2>\n\n\n\n
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By retaining the breath out, rest the chin and knees on the floor. The two hands, two feet, two knees, chest and chin (eight parts\/points of the body) should touch the floor. Raise the buttock upwards and exhale.<\/p>\n\n\n\n

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Step 7: Bhujangasana (Cobra Pose) <\/strong><\/h2>\n\n\n\n
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Inhale and gently rest the body on the floor by moving forward. Now raise the torso upwards from the waistline till the navel point. Keep the shoulders relaxed and elbows bent. Exhale while you look up in the raised position.<\/p>\n\n\n\n

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Step 8: Parvatasana (Mountain Pose)<\/strong><\/h2>\n\n\n\n
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Now exhale, bring both the feet together pushed back while lifting the buttocks upwards in an inverted \u201cv\u201d position. Balance the body weight between palms and the feet and, then, exhale.<\/p>\n\n\n\n

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Step 9: Ashwa Sanchalanasana (Equestrian Pose)<\/strong><\/h2>\n\n\n\n
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Inhale and push the right leg backwards to touch the edge of the mat and bring the right knee to the ground. Bend the left leg as the knee is at perpendicular angle to the ground. The left leg should be exactly in the middle of the two palms. Then, look up and exhale.<\/p>\n\n\n\n

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Step 10: Padahastasana (Standing Forward Bend)<\/strong><\/h2>\n\n\n\n
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Exhale and bend forward from the hip joint keeping the spine straight. Keep your legs upright, knees lightly bent. Reach down and grab the ankles with respective hands.<\/p>\n\n\n\n

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Step 11: Hasta Uttanasana (Raised Arms Pose)<\/strong><\/h2>\n\n\n\n
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As you inhale, lift your arms up while forming a curve towards the back with the biceps slightly touching the ears. You should be able to experience a stretch throughout the entire body as your arms make an effort to touch the sky. The feet should be grounded while performing it.<\/p>\n\n\n\n

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Step 12: Pranam Asana (Prayer Pose)<\/strong><\/h2>\n\n\n\n
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Finish the series of Surya Namaskar by coming back to the position of standing on your feet close to each other. Distribute body weight evenly. Keep the chest and shoulders relaxed and expanded. Place the hands together in the \u201cNamaskar\u201d position in front of the chest.<\/p>\n\n\n\n

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\"S\u016aRYA<\/figure>\n\n\n\n
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SAFETY & PRECAUTION TO PREVENT INJURIES<\/strong><\/h2>\n\n\n\n
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