The Way of Surya Namaskar (Sun Salutation)

The Way of Surya Namaskar (Sun Salutation)

The Way of Surya Namaskar (Sun Salutation)

Surya Namaskar means to greet the sun. It consists of several asanas to form an asana which is the best way to keep the body and mind healthy. In this article, you will know what is Surya Namaskar, the science behind Surya Namaskar and what are the benefits of Surya Namaskar.

Surya Namaskar is composed of two Sanskrit words Surya and Namaskar, where Surya means sun and Namaskar means Namaskar or Prayer. Surya Namaskar posture in the early morning is one of the best ways to start the day. Surya Namaskar is completed in a total of 12 steps and each step of it is very beneficial in itself. Surya Namaskar posture is a very old technique of praying and thanking Lord Surya. In the whole process of Surya Namaskar, different names of Lord Surya are chanted.

Prayer pose

Raised Arms Pose
        Hand to Foot Pose
            Equestrian Pose
                 Dandasana (Stick Pose)
                        Ashtanga Namaskara (Salute With Eight Parts Or Points)
                                  Bhujangasana (Cobra pose)
                                         Parvatasana (Mountain pose)
                                               Ashwa Sanchalanasana (Equestrian pose)
                                                    Hasta Padasana (Hand to Foot Pose)
                                                           Hastauttanasana (Raised Arms Pose)
                                                                  Tadasana

The Way of Surya Namaskar

There are a total of 12 steps of Surya Namaskar posture. The entire steps of this asana should be done very carefully and there should be no change from your side. This asana is beneficial only if done properly. Come, know the right way to do Surya Namaskar.

Step1: Prayer Pose

Lay the mat on the floor and stand upright on top of it. There should not be much distance between the two legs and you should balance the weight equally on both the legs. After this, spread both your arms and keep the shoulders loose. Now inhale, raise both your arms up and while exhaling, join the two palms together in prayer posture and chant Om Mitrayah Namah.

Step 2: Raised Arms Pose

After that raise both your arms up and slowly bend your palms towards the back of the head. Shoulder and shoulders should be touching the ears. As much as possible pull your abdomen upright and tilt the body backwards and then chant Om Khagya Namah. Stay in this posture for a while and inhale.

Step 3: Hand to Foot Pose

In the third step of Surya Namaskar, you have to lean forward and place your palms on the ground in front of both the legs. In the bent state, the forehead should touch the knee and try to touch the feet with the palms. After this, while exhaling, one should chant the mantra Om Surya Namah.

Step 4:  Equestrian Pose

Now spread one leg one step backwards and keep the other leg in front of both palms on the ground very straight, feet should be between the two palms on the ground and the palms should touch the ground. Keep the head very straight and while exhaling, chant Om Bhanuve Namah.

Step 5: Dandasana (Stick Pose)

After this, stick both the legs and bend the wrist down towards the floor and try to bend the body down while keeping both palms on the ground and chant Om Ravi Namah while exhaling.

Step 6:  Ashtanga Namaskara (Salute With Eight Parts Or Points)

After this, take your knees, chest and forehead with your palms slowly down to the floor and lift the chest and elbows slightly upwards. Inhale and chant Om Pushnaya Namah.

Step 7: Bhujangasana (Cobra pose)

Keep your waist down on the ground and try to lift the upper body. Look up and keep your arms straight. After this, inhale slowly and after that chant Om Hiranyagarbhaya Namah.

Step 8: Parvatasana (Mountain pose)

Raise your hips up and tilt your head, eyes, navel and end down on the ground. This makes the body inverted 'V' shape. After accepting this mudra, chant Om Marichhiye Namah.

Step 9: Ashwa Sanchalanasana (Equestrian pose)

In this step you have to repeat the same step 4 step, that is, while breathing, but the right leg forward between the two palms and bend the left knee down on the ground, pressing down on the hips. While exhaling, chant Om Aditya Namah.

Step 10: Hasta Padasana (Hand to Foot Pose)

Exhale and bring the left leg forward. Place the palms on the ground and bend the knees. Do not bend the knees and try to touch the knees with the nose. While exhaling, chant Om Savitri Namah. This pose is exactly like step 3.

Step 11: Hastauttanasana (Raised Arms Pose)

Inhale and roll up the spine, raise the hands and tilt the back of the head slightly and gently push the hips forward. Muscles should touch the ears and there should be tension in the body. While breathing, chant Om Arkaya Namah. This pose is exactly like step 2.

Step 12: Tadasana

The last step of Surya Namaskar is the same as the first step. For the first time, while exhaling, keep the body absolutely straight and chant Om Bhaskarai Namah while breathing normally while sticking both palms together in a greeting or prayer posture.