How to Practice

Surya Namaskar is a powerful yoga technique that combines the twelve asanas (yogic postures), breath, and mantras (Vedic hymns), in steps of the sequence. It is also popular by the name Sun Salutation, especially in the West. It is a perfect yoga exercise that provides a good cardiovascular workout which will keep the body in shape and the mind calm and healthy.
The Guidelines for Surya Namaskar Steps
Surya Namaskar (Sun Salutation) consists of a set of 12 yoga asanas and completing one round of Surya Namaskar requires one to repeat the set of 12 yoga asanas. This means, one round of the Yoga set requires repeating the 12 Surya Namaskar steps, once stepping the right leg forward and then stepping the left leg forward in the second half of the round.
12 Steps of Surya Namaskar
1. Pranamasana (Prayer Pose)
Instructions:
Facing towards the East, stand straight on your Yoga Mat and let your body lose.
Adjoin your feet together, keeping an equal amount of weight on each of them.
As you breathe in, lift both your arms from sideways.
Exhale and join your palms together in front of the chest in prayer position.
Take a deep breath in and Chant the mantra.
Mantra:
‘Om Mitraaya Namaha’
2. Hasta Uttanasana (Raised Arms Pose)
Instructions:
As you inhale, lift up the arms and keep the biceps close to the ears.
Push the pelvis slightly forward.
Focus on the stretch of the whole body, from the heels up to the tips of the fingers.
Make sure to focus on reaching/stretching up from fingers rather than trying to bend backward.
Become stable and relax in the position.
Inhale and chant the mantra.
Mantra:
‘Om Ravaye Namaha‘
3. Padahasthasana (Standing Forward Bend)
Instructions:
As you exhale, bend forward from the waist.
Make sure that your spine stays erect as you bend forward.
As you breathe out completely, try to touch the floor next to the feet.
If necessary, you may bend your knees, to easily touch the floor.
Then, gently try to make the knees straight.
Become stable and relax in the position.
Inhale and chant the mantra.
Mantra:
‘Om Suryaya Namaha‘
4. Ashwa Sanchalanasana (Equestrian Pose)
Instructions:
As you inhale, take your right leg back, pushing it as far back as possible.
Rest your right knee to the floor.
Now feeling the stretch in the arms, hamstrings, and back, look up towards the ceiling.
Ensure that the left foot is perpendicular to the ground which is exactly in between the palms.
Also, the entire surface of both your palms should touch the floor.
Become stable and relax in the position.
Inhale and chant the mantra.
Mantra:
‘Om Bhaanave Namaha‘
5. Chathuranga dandasana (Plank Pose)
Instructions:
As you inhale, move your left leg back and make your body straight.
Keep your arms perpendicular to the floor.
Make sure to look straight ahead and your back is straight as well.
Become stable and relax in the position.
Inhale and chant the mantra.
Mantra:
‘Om Khagaya Namaha‘
6. Ashtanga Namaskara Asana (Salute with Eight Parts Pose)
Instructions:
Rest both your knees down on the floor.
As you exhale, take your hips back and rest on your heels momentarily.
Then slide forward and rest your chest, knees, and chin on the floor.
Make sure that your pelvis is raised a little bit and doesn’t touch the floor.
Only the two hands, two feet, two knees, chest and chin on the floor.
Inhale and chant the mantra.
Mantra:
‘Om Pooshne Namaha‘
7. Bhujangasana (Cobra Pose)
Instructions:
As you inhale, slide forward and raise the chest and look up at the ceiling.
Make sure that you bend your elbows and the shoulders are not close to the ears.
Your back should form an arc from the navel region and both the legs should be together.
If you prefer holding on to this posture for a deeper stretch, you can inhale and make a gentle effort to push the chest forward;
Then, as you exhale, make a gentle effort to push the navel down.
As mentioned above, do not overdo the posture and stretch only slightly more than what you feel absolutely comfortable.
To complete the posture, become stable and relax in the position.
Inhale and chant the mantra.
Mantra:
‘Om Hiranya Garbhaya Namaha‘
8. Adho Mukha Svanasana (Downward-Facing Dog)
Parvatasana (Mountain Pose)
Instructions:
As you exhale, lift your hips and lower your chest.
Now, both your feet should be on the ground and the chin should be touching your chest.
As both your palm and your feet rest on the floor, your hip should be pointed upwards.
In this posture, your body should be like an inverted V (/\) posture.
Both your knees along with your back should be straight.
Become stable and relax in the position.
Inhale and chant the mantra.
Mantra:
‘Om Mareechaye Namaha
9. Ashwa Sanchalanasana (Equestrian Pose)
Mantra:
‘Om Aadityaaya Namaha‘
10. Hasta Padasana (Standing Forward Bend)
Mantra:
‘Om Savitre Namaha‘
11. Hasta Uttanasana (Raised Arms Pose)
Inhale and chant the mantra.
Mantra:
‘Om Arkaaya Namaha’
12. Pranamasana (Prayer Pose)
Mantra:
‘Om Bhaskaraya Namaha’

[@sreedevidevamma8462]

Good teaching

[@sitharamohannan1017]

Oru kalil maximum ethra thavana cheyyanam 2 kalum koode total ethrayenu parayamo?

[@geethulakshmi8279]

Umbilical hernia & naduveedana ullavar cheyyamo

[@aarushtf8254]

Its difficult for me to do from hastotasana to padhahasana ....my backaches a lot.but its ok I dont stretch my hands forward.

[@TotalWellnessHolistically]

Try to do loosening exercises or sookshma vyayama before practicing surya namaskar. At least jogging or walking. Remember to stretch from the lower back while stretching down to padahasthasana kzbin.info/www/bejne/eXaknpaVfLdqq5I

[@shajishchandran]

High BP ക്ക് മരുന്ന് കഴിക്കുന്നുണ്ട്.. മരുന്നിൽ BP കൺട്രോളിൽ ആണ്. സൂര്യ നമസ്കാരം ചെയ്താൽ കുഴപ്പം ഉണ്ടാകുമോ..?

[@binupb5357]

നന്നായിട്ടുണ്ട്. ഓൺലൈൻ ക്ലാസ്സ്‌ ഉണ്ടോ?

[@radhikaradhu7300]

Stomach ulcer, gall bladder stone ullavarkum sooryanamaskaravum, yogasanavum cheyyamo

[@TotalWellnessHolistically]

There are more therapeutic ways to treat stomach ulcers and gall bladder stones. So it's better to practice Surya namaskar after checking with a doctor or therapist and based on your current status, they will be able to advise on it! You may even contact us on [phone]

[@pankajakshankk3107]

Sorry to say performance is not upto the mark . self improvement is a must.