Surya Namaskara Yoga – Surya Namaskara is also known as the Sun Salutation yoga series which is a combination of 12 yoga position. Surya Namaskara is a basic yoga posture which has lots of variation. It is a Sanskrit word where ‘Surya’ means ‘Sune’ and ‘Namaskara’ means ‘Salutation’ hence it name so. This yoga posture has an immensely positive impact on the body and mind. Sun Salutation yoga series contains all basic steps which are very necessary to perform all other yoga asanas.
Surya Namaskara yoga is usually done in the morning time with an empty stomach. This yoga can be done by facing the sun in the morning or evening time. Sun is a symbol of positive energy according to Vedic culture. This yoga posture is a form of worship of the Sun God, Surya. Surya Namaskara yoga asana commonly used for meditations purpose which completely calms your mind and soul. Sun Salutations yoga positions have lots of health benefits that’s why the ancient rishis recommended the practice of Surya Namaskar. Sun Salutation Yoga is a combination of 12 yoga positions which have different health benefits. So let’s begin this yoga session by knowing all yoga position and steps which are in used during performing these asanas.
Steps to do Sun Salutation Pose or Surya Namaskara Yoga Asana –
Surya Namaskara yoga has 12 different yoga position which is very similar to each other and easy to perform. So here we will discuss all yoga positions which are commonly performed in Sun Salutations yoga series –
1. Pranamasana (Prayer Pose) – This yoga posture is the starting yoga position to complete Sun Salutation yoga series. In this yoga position, we stand erect on the floor with both hands close to the chest or in a prayer position.
2. Hasta Uttanasana (Raised Arms Pose) – This yoga posture can be performed by standing on the floor by raising your both hands in upwards direction. Make sure your trunk and neck slightly in a backwards direction.
3. Padahastasana (Hand to Foot Pose) – This is the 3rd yoga position of Sun Salutation yoga series. To perform this yoga posture bend your body forward until your hands touch the floor. Make sure your forehead should be in touch with the knees. One thing which you kept in your mind that is don’t strain your body beyond your limit.
4. Ashwa Sanchalanasana (Equestrian Pose) – In this yoga position, we stretch the left legs in the backwards direction as far as possible and bend the right knee in front of your body. Make sure your both hands remain straight on the floor with palms touching the floor. Now slowly arch your body in a backwards direction and raise your head by looking forward.
5. Parvatasana (Mountain Pose) – This is the fourth position of Sun Salutation yoga series. To perform this yoga asana place your both legs in the backwards direction and at the same time put your both hands on the floor and try to raise up your buttocks. Make sure your head should be placed between two hands. In it’s final it looks like a mountain if we see this yoga posture from the body side.
6. Ashtanga Namaskara (Eight-Limbed Salutation Pose) – To perform this yoga asana first lie down on the floor on your stomach. Now slowly raise your body up in such a way that your body weight should be held on eight points i.e two feet, the two knees, the two hands, the chest and the head.
7. Bhujangasana (Cobra Pose) – This yoga posture looks like a cobra in its final position. To perform this yoga asana first lie down on the floor on your stomach and then raise your body up with the help of hands. Make sure your both hands remain straight and arch the upper part of a body in the backwards direction.
8. Parvatasana (Mountain Pose) – This yoga posture is the as same as the 5th position of Sun Salutation yoga series.
9. Ashwa Sanchalanasana (Equestrian Pose) – This yoga procedure is as same as the Pose Four which is already described above.
10. Padahastasana (Hand to Foot Pose) – To perform this yoga posture follow all steps which are used in Pose Three which is mentioned above.
11. Hasta Uttanasana (Raised Arms Pose) – This yoga position as same as the Pose 2 which is earlier described in the above section.
12. Pranamasana (Prayer Pose) – This is the final position of Surya Namaskara Yoga series which is same as the starting position or Pose 1.
Note – If you want to perform Sun Salutation yoga asana in a perfect way then it is very necessary to perform this asana in a sequence which is mentioned above.
Health Benefits of Surya Namaskara (Sun Salutation Pose) Yoga Exercise –
- Surya Namaskara Yoga increases blood circulation.
- It tones the muscles and the internal organs.
- It gives the good flexibility to the whole body.
- Good yoga exercise for meditation.
- It loosens up body joints.
- It gives complete relaxation to your body and calms your mind.
- It improves body posture.
Contradictions & Precautions for Surya Namaskara or Sun Salutation Yoga Session –
Sun Salutation yoga is very easy to perform and this yoga asana can be done by all beginners but instead of this you have to follow some precautions before performing this yoga positions and these are –
- If you are suffering from any knee, hips or back injury then avoid this yoga asana.
- High Blood Pressure patient should avoid these yoga poses.
- If you have spondylitis or sciatica problem then consult with your doctor.
So that’s all about Surya Namaskara (Sun Salutation Pose) Yoga positions and its health benefits. Keep in touch with us for more yoga types and their health benefits.