Surya Namaskar Asana Steps

Surya Namaskar is a set of 12 Yogasanas or poses that collectively represent a salutation (Namaskar) to the Sun god (Surya). Surya Namaskar is performed to honor the Sun God. The Sun is the main source of energy for all life on earth. Without the Sun, nothing can exist in the world. Hence, the ancients regarded the Sun as a deity and worshipped it. Sun worship was prevalent in many ancient civilizations and cultures like the Aztec, Mayan, Egyptian, Tibetan, and Hinduism.

Surya Namaskar Yoga is a very ancient Yogic practice. It comprises 12 graceful postures, or asanas, that are dedicated to Surya. Surya Namaskar is performed mostly in the morning. It aims to harness the prana shakti (life energy), which is abundantly present at dawn. It stimulates all organs, muscles, systems, and chakras, improves concentration, and calms the mind.

What is Surya Namaskar?

The origins of Surya Namaskar go back to Vedic times. But it reappeared in the 17th century under the patronage of Saint Samarth Ramadas. The 12 Asanas include jumping, stretching, and relaxation movements.

The basic sequence of Surya Namaskar features a clockwise progress from

∙ Tadasana

∙ Urdhva Hastasana

∙ Uttanasana

∙ Uttanasana with head up

∙ Adho Mukha Svanasana

∙ Urdhva Mukha Svanasana

∙ To Chaturanga Dandasana

A reverse or anticlockwise repetition of the poses includes a shift from Chaturanga Dandasana to Tadasana.

Types of Surya Namaskar

There are two types of Surya Namaskar, says the Ashtanga Vinyasa Yoga.

1. Type A

2. Type B

Type A Poses include Pranamasana, Urdhva Hastasana, Uttanasana, Phalakasana, Chaturanga Dandasana, Urdhva Mukha Svanasana, Adho Mukha Svanasana, Uttanasana, and back to Pranamasana.

Type B poses include Pranamasana, Utkatasana, Uttanasana, Ardha Uttanasana, Phalakasana, Chaturanga Dandasana, Urdhva Mukha Svanasana, Adho Mukha Svanasana, Virabhadrasana I. Repeat from Phalakasana to Virabhadrasana I, repeat Phalakasana to Adho Mukha Svanasana (a third time), Ardha Uttanasana, Uttanasana, Utkatasana, and return to Pranamasana.  

One needs only 10 minutes to perform Surya Namaskar. But the effects of these powerful asanas are profound. They can transform you physically, mentally, and spiritually. The best time to perform it is during the morning at sunrise. But you can do it any time of the day. Doing Surya Namaskar has the effect of a full-body workout. You can burn the same amount of calories that you would burn in a 30-minute exercise by doing Surya Namaskar for just 10 minutes.

Running burns around 414 calories, and a game of tennis burns 232 calories. Rock climbing can burn 364 calories, while weightlifting can burn 199 calories, while a complete Surya Namaskar and Aditya Hridayam session burns 417 calories.

A 10-minute Surya Namaskar helps you burn 139 calories which is more than the calories you burn during a 10-minute swim.

Surya Namaskar Asana Steps

1.   Pranamasana: Greet the Sun God, standing upright. The body and the mind become calm during this step.

2.   Hasta Uttanasana: Lift your hands. Then bend your back in a backward movement. Inhale and bring your biceps close to your ears.

3.   Padahastasana: Exhale, then bend and touch the floor with your hands. It may be hard at first but try anyway. One day you will be able to do it.

4.   Ashwa Sanchalasana: Bend your knees to the right side of your chest while moving the left leg backward. Look forward and then inhale deeply.

5.   Parvatasana: Exhale, then raise your waist and create an inverted V with your body. While doing this, keep your heels firmly on the ground.

6.   Dandasana: Form a plank shape and then inhale deeply. Your hands should be below the shoulders, and your body should be aligned parallel to the ground.

7.   Ashtanga Namaskar: Bring your chin, chest, hands, and knees to the ground. Your hips should be up in the air.

8.   Bhujangasana: Lift your head up and bend your back. In this pose, you will resemble a cobra.

9. Now repeat the procedure again in a cyclical process, beginning from the Parvatasana.

Importance of Surya Namaskar

Surya Namaskar offers many benefits if done regularly. It is good for the body, mind, and spirit. It is a complete workout for the body. It makes your back strong, boosts your blood circulation, and sharpens your mental focus. It makes you feel fresh and energetic. Doing it early in the morning is the best way to start the day.

Those who have elevated blood pressure should do it in the morning, as the blood pressure will be low at this time.  

Benefits of Surya Namaskar

It creates overall well-being.

It gives glowing skin, slows down aging, and boosts longevity.

It can reduce blood sugar levels.

It can reduce tension, stress and anxiety.

It is good for the digestive system.

It boosts blood circulation.

It can cure insomnia.

It can regularize the menstrual cycle.

It detoxifies the body.

It is good for heart health.

It makes the body, especially the spine, flexible.

It boosts the oxygen supply to the cells.