Surya namaskara asanas, benefits of sun salutation yoga

Surya namaskara is main part of yoga consisting of many asanas. Surya namaskara is also practiced to pray Sun God to give us all strength and health. As Sun God in main source of energy to earth and existence of life on earth, we are praying him through Surya namaskara.

Surya namaskara practiced during sun rising time. We can also practice Surya namaskara at the sun setting time. Surya namaskara involves 12 asanas in which 2 cycles are present. First six asanas constitute one cycle and next six asanas constitute second set.

All the body parts from head to toe involved in Surya namaskara which imparts overall wellness to whole body and mind.

A healthy person can start with 2-3 rounds at the beginning and then slowly he/she can increase the number of rounds as per his body condition. People with health conditions have to consult physician before practising Surya namaskara.

12 Asanas in Surya namaskara

First cycle

Ardha chakrasana or Standing backward bend pose

Pada hasthasana or Standing forward bend pose

Ashwa sanchalanasana or Equestrian pose

Dandasana or Four limbed staff pose

Shashankasana or Child pose

Ashtanga namaskara or Eight limbed pose

Second cycle

Bhujangasana or Cobra pose

Parvathasana or Mountain pose

Shashankasana or Child pose

Ashwa sanchalanasana or Equestrian pose

Pada hasthasana or Standing forward bend pose

Ardha chakrasana or Standing backward bend pose

Method of practicing Surya namaskara

It is always good to practice yoga asanas or Surya namaskara early morning at the time sun rises and with an empty stomach.

Whenever you practice Surya namaskara or any other yoga asanas you have to practice it on mats not on bare ground.

Stand at the front side of the mat and start Surya namaskara with chanting prayer and omkara.

Surya namkara prayer :

Hiranmayena patrena

Satya-syapi-hitam mukham,

tattvam pusanna-pavrunu

satya-dharmaya drustaye.

After that you have to chant omkara 5 times.

This makes your mind to concentrate on what you are doing with devotion.

Ardha chakrasana :

Stand in thadasana. Inhale and exhale.

Then namakara pose with elbows stretched to sides and your back, neck head should be straight.

Inhale and slowly lift your hands upward with namaskara pose.

Your palms should be above your head and stretched and biceps should touch your ears at the sides.

Then slowly bend backward as much as possible.

Pada hastasana :

Continue from Ardha chakrasana, Slowly exhale and bend towards the ground and keep the palms on the ground in front of your feet.

In this asana your forehead should touch your knee.

Ashwa sanchalanasana :

Continue from Pada hastasana, Slowly inhale and stretch your right leg backward such that your knee and upper part of feet should touch the ground. Keep the leg straight.

Bring the left feet in between your palms and it should be folded.

Dandasana :

Continue from Ashwasanchalanasana, exhale and stretch both legs backward such that your knees are above the ground and body is supported only on toes and palms and shoulders.

You face your head straight forward to look front.

Shashankasana :

Continue from Dandasana, Slowly push your waist and back towards heels. Your knees and ankles should be on the ground.

Place your buttocks on the lower feet which stretched on the ground.

Bend and touch forehead to the ground. Inhale and exhale in this position.

Do not change the position of your palms and elbows should rest on floor.

Ashtanganamaskara :

Continue from Shashankasana, slowly move your body forward and lift your knees and lay down on the ground such that your forehead, chest and knee touch the ground.

In this position inhale and exhale and hold the breath for 3 seconds.

Bhujangasana :

Continue from Ashtanganamaskara, inhale and slowly push your body forward and raise your shoulders and head upward. Your front portion of the body should be balanced on palms.

Raise your head as much as possible to look upward and shoulders are stretched outward.

Your knees and ankles should be above the ground and back portion of the body should be balanced on toes.

Parvathasana :

Continue from Bhujangasana, slowly exhale and bring down your upper portion of your body and bend your body such that your chin touches the chest.

Place your feet on the ground such that heels should touch the ground.

Second cycle :

Next shashankasana pose is followed by ashwasanchalanasana. Then padahasthasana pose and finally come to ardha chakrasana pose, then come to namaskara position.

Next relax for a while in thadasana with eyes closed and face smiling. Inhale and exhale and relax.

It is the completion of surya namskara with 12 poses.

Benefits of Surya namaskara, sun salutation yoga

Surya namaskara involves 12 asanas and hence its benefit is multi fold on our body. All body parts are stretched in one or the other pose. It strengthens and tones the muscles of the body. It improves the blood circulation in our body. Oxygen intake is increased which increases the cell longevity. It relaxes body and mind.

Let us know the benefits of poses involved in Surya namaskara one by one.

Ardha chakrasana benefits

Benefits of Ardhachakrasana

This pose strengthens shoulders and hands.

Upper body is stretched and strengthened.

It helps to burn fat in abdomen portion of the body.

It also tones the back bone and spine.

Pada hasthasana benefits

It helps to burn unwanted fat and hence easy to lose weight.

Stomach muscles are strengthened.

Burns stomach fat.

Helps in digestion and avoids gas formation in stomach and constipation.

Strengthens legs and thighs and relieves from pain due to sciatica.

Improves your face glow.

Ashwa sanchalanasana benefits

This pose strengthens leg and thigh muscles.

Strengthens nervous system.

Neck muscles and spine are strengthened.

Helps to improve the health of digestive system.

Strengthens the muscles of chest which benefits lungs and heart.

Dandasana benefits

This asana strengthens hands, shoulders.

Strengthens spinal cord and nervous system.

Strengthens chest muscles which benefits heart and lungs.

Shashankasana benefits

It helps to burn unwanted fat from abdominal part.

Strengthens toes, knee and waist.

The forward bending improves digestion and avoids constipation.

It relaxes spinal nerves.

This pose gives good stretch to upper portion of the body.

Ashtanganamaskara benefits

It strengthens the muscles of hands, shoulders, legs and thighs.

It strengthens chest muscles which benefits heart and lungs.

Relaxes mind and body.

Relaxes spinal part and back of the body.

Bhujangasana benefits

This pose gives good stretch to from leg to neck portion.

It strengthens spine and legs and thighs.

It improves digestion and strengthens chest muscles.

Neck muscles are stretched and hence thyroid function is improved.

Hands and shoulder muscles are strengthened.

Parvathasana benefits

Strengthens the muscles of hands and shoulders.

Strengthens the muscles of legs and thighs.

It helps to avoid calf muscle pain.

It relaxes spine and strengthens nervous system.

Increases the blood flow to brain.

Frequently asked questions on Surya Namaskara

Advaantages of pose 4, 5 and 6 in Surya namaskara

Dandasana, shashankasana, ashtanga namaskara are 4th, 5th ad 6th poses in Surya namaskara.

Dandasana stretches chest muscles and benefits heart and lungs. It strengthens hands and shoulder muscles. It stretches spinal cord and back bone and strengthens them. Shashankasana gives good stretch to upper portion of the body and burns unwanted fat in abdominal part of the body. It relaxed spinal nerves. It improves digestion and avoids constipation. Ashtanga namaskara strengthens toes, legs and shoulders. It relaxes mind and body.

At the age of 40 can I start practising Surya namaskara ?

Without any health issues you may start Surya namaskara after the age of 40, but it is always advised to take suggestion from physician.

Can Surya namaskara treat gastric problem ?

Practising Surya namaskara daily under the guidance of a yoga practitioner, with well balanced diet cures many health issues considerably. But with the doctor advice only one has to practice this asana with any health conditions.

Can I do Sun salutation if i am having anal fissure ?

You can practice Sun salutation only with the doctor advice depending on the severity of the condition.

Is Surya namaskara practice is safe after caesarean ?

Post delivery, one may start practising simple yoga asanas after 3-4 months but as Surya namaskara includes many complex poses, with the doctor advice only one can practice it.

Do you get bruises in your knee after practising 108 Surya namaskara ?

No, a healthy person do not get bruises in knee after practising 108 Surya namaskara. But precaution should be taken. When you are practising Surya namaskara your should wear good quality yoga pants which covers knee and should practice yoga on yoga mats not on bare ground.

What is both sides of Surya namaskara ?

Two sides of Surya namaskara means two cycles of Surya namaskara where it consists of two cycles of repeating poses.

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The opinions expressed herein are authors personal opinions and do not represent any one's view in anyway, do not use this information to diagnose or treat your problem without consulting your physician. Remedies here mentioned are used for ages may not be clinically proven.

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