Sun salutation or Surya Namaskar is a step-by-step powerful yoga that stimulates and rejuvenates the entire body. The stretches and folds involved in the Surya namaskar steps benefit your cardiovascular system and strengthen and lubricate the muscles and joints.
Learn more about Surya Namaskar and other yoga poses with us in our 200 hour yoga teacher training program at Rishikul Yogshala Rishikesh!
Table of Contents
Surya Namaskar Step-by-step Manual
Follow these 12 Surya namaskar steps and relieve stress from your muscles:
1. Prayer (Pranamasana)
Steps:
Stand and keep your legs together to balance your weight equally on them.
Relax your shoulders and expand your chest.
Inhale while you bring your hands above from the sides.
Exhale when you join your hands in a namaskar.
Benefits:
Relaxes nervous system
Balances the body
Establishes calmness, concentration, gratitude, and humility
2. Raised Arms (Hasta Uttanasana)
Steps:
Lift your arms above your head by keeping your biceps close to your ears and inhaling.
Stretch your whole body by pushing the pelvis forwards.
Do not try to bend backward but try to reach up with your fingers
Benefits:
Expands your chest
Stretches your spinal cord, arms, and intestinal and abdominal muscles.
3. Hand to Foot (Hasta Padasana)
Steps:
While breathing out, bend downwards by keeping your spine erect.
Touch the ground beside your feet with your palms. You may bend your knees while touching the ground.
If you can deepen the stretch, straighten your knees.
Benefits:
Opens the shoulders and hips
Stretches back muscles and spine
Tones your legs, thighs, and abdomen
4. Equestrian (Ashwa Sanchalanasana)
Steps:
Stretch your right leg back as much as possible and breathe in.
Keep your right knee on the ground and look up.
The left leg stays bent with the foot between your palms.
Benefits:
Improves sciatica, constipation, and indigestion
Makes your neck and spine flexible
Tones your legs, thighs, and abdomen
5. Plank (Phalakasana or Dandasana)
Steps:
Breathe in and stretch your left leg backward too.
Stretch your whole body in a straight line with your arms perpendicular to the ground.
Benefits:
Calms the mind
Improves posture
Good for the spine
Strengthens your abdominal muscles, back, and arm
6. Eight Points Salute (Ashtanga Namaskara)
Steps:
Exhale and gently touch your knees on the ground.
Protrude your hips slightly and slide forward.
Rest your chin and chest on the floor while your posterior is raised.
Remember the abdomen should not be on the floor.
Benefits:
Reduces anxiety and tension
Enhances the flexibility in your spine and back
Strengthens your chest, back, arms, shoulders, and nerves
7. Cobra (Bhujangasana)
Steps:
Slide forward from the Ashtanga Namaskara pose and lie your legs flat on the ground.
Raise your chest high with your elbows bent and shoulders away from the ears.
Inhale and gently push your chest forward.
Exhale and gently push your navel down.
Keep your toes flat on the floor.
Benefits:
Strengthens your heart, entire upper body, and abdominal and back muscles
Elevates your mood
Relieves constipation and menstrual irregularities
Tones your liver, uterus, and ovaries
Benefits the kidneys and adrenal glands
8. Downward-facing Dog (Adho Mukha Svanasana)
Steps:
Breathe out while lifting your tailbone and hips up in an inverted V position.
Try to keep your heels on the ground to deepen this Surya Namaskara step.
Benefits:
Increases blood flow to the head and brain
Cures issues to the spine
Stretches your abdominal, back, and arm muscles
9. Equestrian (Ashwa Sanchalanasana)
Steps:
Bring your right foot forward and lower your back.
Keep your right foot in between your two palms lying flat on the floor.
Press your hips down, the right calf perpendicular to the ground, and look straight.
To deepen the stretch, gently push the hips downwards.
Benefits:
Improves sciatica, constipation, and indigestion
Makes your neck and spine flexible
Tones your legs, thighs, and abdominal muscles
10. Hand to Foot (Hasta Padasana)
Steps:
Bring the stretched right leg forward and raise your hips to get on your feet.
But keep the palms flat on the ground beside your feet. You may bend your knees if the stretch is too deep for you.
Try to touch your nose to your knees and keep breathing
Benefits:
Opens the shoulders and hips
Stretch your back muscles and spine
Tones your legs, thighs, and abdominal muscles
11. Raised Arms (Hasta Uttanasana)
Steps:
Lift your torso from the Hasta Padasana Surya namaskar step and stretch your body backward.
Keep your arms stretched backward too.
Push your hips slightly outwards and keep your biceps near your ears.
Benefits:
Opens your shoulders and hips
Stretch your back muscles and spine
Tones your legs, thighs, and abdominal muscles
12. Mountain (Tadasana)
Steps:
Exhale and lower your arms to your sides.
Relax and observe your body sensations
Benefits:
Relaxes the nervous system
Balances the entire body
Takeaway
Surya Namaskar is in itself a Yoga session with 12 stretching and strengthening steps. Following the 12 Surya namaskar steps ensure you manage your weight reasonably well and boosts your cognitive skills. Here are a few other benefits of doing Surya namaskar steps daily:
Balances all kinds of dosha you may have on your system
Maintains your overall health
Cures any stiffness in your muscles
Opens up your respiratory system