Surya Namaskar: Steps, Benefits & Common Mistakes

Surya Namaskar, also known as Sun Salutation, is a series of twelve physical postures practiced in yoga that offer a comprehensive workout for the body while promoting mental tranquility. Originating in ancient India, this practice has gained worldwide popularity due to its numerous health benefits and ease of incorporation into daily routines. In this article, we’ll explore the steps involved in performing Surya Namaskar, its benefits, and some common mistakes to avoid.

Steps to Perform Surya Namaskar

Each round of Surya Namaskar consists of two sets of twelve poses, traditionally performed in a flowing sequence. Here are the steps to perform one round:

1. Pranamasana (Prayer Pose): Stand upright with feet together, palms joined in front of the chest. Breathe deeply, grounding yourself.
2. Hastauttanasana (Raised Arms Pose): Inhale and lift your arms overhead, arching your back slightly and stretching upward.
3. Hastapadasana (Hand to Foot Pose): Exhale and bend forward, keeping your spine straight. Touch your palms to the floor beside your feet.
4. Ashwa Sanchalanasana (Equestrian Pose): Inhale and step your right leg back, lowering the knee while keeping your left knee bent and palms on the floor.
5. Dandasana (Plank Pose): Step back into a plank position, ensuring your body forms a straight line from head to heels.
6. Ashtanga Namaskara (Eight-Limbed Pose): Lower yourself by bending elbows, keeping your body close to the floor, then rest on your chest and knees.
7. Bhujangasana (Cobra Pose): Inhale, straighten your arms, and lift your chest while arching your back slightly.
8. Adhomukha Svanasana (Downward-Facing Dog): Exhale and lift your hips up, forming an inverted V-shape with your body.
9. Ashwa Sanchalanasana (Equestrian Pose): Step forward with your right foot between your hands, lifting your torso and looking forward.
10. Hastapadasana (Hand to Foot Pose): Step forward, bring your left foot to meet your right, and exhale as you fold forward.
11. Hastauttanasana (Raised Arms Pose): Inhale, sweeping your arms overhead and arching your back.
12. Pranamasana (Prayer Pose): Exhale and return to the starting position, standing tall with palms joined.

Repeat the sequence with the left leg stepping back on the third and ninth steps to ensure balance.

Benefits of Surya Namaskar

Surya Namaskar is more than just a physical exercise; it offers numerous benefits, including:

• Full-Body Workout: Engaging multiple muscle groups, it enhances strength and flexibility.
• Improved Circulation: The rhythmic movement promotes blood flow, increasing vitality and energy levels.
• Weight Management: Regular practice can aid in weight loss and maintaining a healthy metabolism.
• Mental Clarity: The meditative nature of this practice helps reduce stress and anxiety, providing mental clarity and focus.
• Digestive Health: The sequence stimulates the digestive organs, promoting better digestion and metabolism.

Common Mistakes to Avoid

To reap the full benefits of Surya Namaskar, it’s vital to practice correctly. Common mistakes include:

1. Incorrect Alignment: Ensure your body aligns properly to prevent injury and gain maximum benefits from the poses.
2. Holding Breath: Breathe steadily throughout the practice. Holding your breath can lead to tension.
3. Skipping Steps: Each pose serves a purpose. Skipping poses can disrupt the flow and effectiveness of the practice.
4. Neglecting Warm-Up: Always warm up before starting, as it helps prepare your muscles and joints.

Conclusion

Incorporating Surya Namaskar into your daily routine can bring you closer to a holistic sense of well-being. Whether you're a seasoned yogi or just starting, these steps, benefits, and tips can guide you towards a fulfilling practice. Embrace the sun and find your rhythm with Surya Namaskar!