12 Benefits and 12 Steps of Suryanamaskar

Solar Plexus – the center of our body and the storage unit of glorious power, opens the door to exceptional abilities, both creative and intuitive. However, this is also the one point in our body which remains only mildly active – if not awakened through yoga, meditation and a healthy lifestyle.

Regular practice of Suryanamaskar can help activate this core and reap its energy. Those who are alien to the concept of Suryanamaskar may take the first step by understanding the body first. Once, you decipher the most integral functions of a human body and understand how the Solar Plexus forms core of its existence – rest of the journey becomes convenient and inspiring. To aid further, we have outlined the 12 most rewarding benefits of performing the Sun Salutation series. And, why we so strongly advise imbibing it into daily routine:

  1. Helps lose fat by boosting basal metabolic rate.
  2. Activates cerebral cortex for better and sharper functioning of the brain.
  3. Helps relieve stress, anxiety and depression by boosting serotonin.
  4. Improves sexual performance.
  5. Helps strengthen muscle joints.
  6. Kick starts the internal mechanisms of the body with fluidity.
  7. Helps cope with sleep disorders.
  8. Renders beautiful glow to the skin.
  9. Improves blood circulation and oxygen supply to the organs.
  10. Helps with a better menstrual cycle.
  11. Detoxifies the entire body.
  12. Lowers blood pressure and regulates blood sugar levels as well.

It is scientifically proven that Suryanamaskar is one of the most powerful and most advantageous forms of exercise. Moreover, acquiring it requires minimal effort and supervision. Before, we commence the various steps involved in performing Suryanamaskar, you are advised to keep note of the fact that each step in interlinked with the previous one and the series is performed in a continuous sequence. Hence, the initial position of next step is the position acquired in the preceding one.

Now, let us discuss how to do Suryanamaskar in 12 simple steps:

Step1: Pranamasana (Prayer Pose)

Face the Sun. Stand firm on the ground with feet aligned next to each other. Bring both hands in front of the chest and join the palms together in ‘Namaste’ position.

Step 2: Hasta Utthanasana (Raised Arms Pose)

From Namaste, raise both the hands up and lean backwards to provide complete stretch to the entire body while inhaling. Keep your feet firmly grounded while performing it. Exhale.

Step 3: Padahastasana (Hand to Foot Pose)

With legs erect and a firm spine, bend forward at the waist while breathing in. Bend as far as you can while making an attempt to grab hold of the ankles with your hands. Exhale.

Step 4: Ashwa Sanchalanasana (Equestrian Pose)

Inhale. Bring the right leg forward – foot right between the palms. Push the left leg backwards such that its knee touches the ground. Look upwards and exhale.

Step 5: Parvatasana (Mountain Pose)

Breathe-in and slide the right leg next to left leg to form an inverted ‘V’ position. Exhale.

Step 6: Ashtanga Namaskara (Salute with Eight parts or points)

Lie flat on the stomach with your chin, chest and knee touching the ground. Gently lift the posterior and exhale.

Step 7: Bhujangasana (Cobra Pose)

Lie flat on the stomach. Raise your torso from the waistline while breathing in. Let shoulders loose and elbows bent. Look upwards.

Step 8: Parvatasana (Mountain Pose)

Assume the initial position of Ashwa Sanchalanasana. Breathe-in and slide the right leg next to left leg to form an inverted ‘V’ position. Exhale.

Step 9: Ashwa Sanchalanasana (Equestrian Pose)

Inhale. Bring the right leg forward – foot right between the palms. Push the left leg backwards such that its knee touches the ground. Look upwards and exhale.

Step 10: Padahastasana (Hand to Foot Pose)

With legs erect and a firm spine, bend forward at the waist while breathing in. Bend as far as you can while making an attempt to grab hold of the ankles with your hands. Exhale.

Step 11: Hasta Utthanasana (Raised Arms Pose)

Raise both the hands up and lean backwards to provide complete stretch to the entire body. Keep your feet firmly grounded while performing it. Inhale and exhale.

Step 12: Pranamasana (Prayer Pose)

Stand firm on the ground with feet aligned next to each other – facing the Sun. Bring both hands in front of the chest and join the palms together in ‘Namaste’ position.

Enjoy the astounding benefits of Suryanamaskar by devoting yourself to these 12 simple steps. Live a healthier, stronger and a more fulfilled life!

Shruti Singh

Shruti Singh is a creative writer, a blogger and a yoga enthusiast. She has been practicing yoga since a few years now. She has been a student of Rishikul Yogshala where she attended their yoga teaching training program. And she has not looked back ever since. She claims that yoga has spiritually inspired her. And, she wishes to inspire others by sharing her thoughts and insights on it.

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