Home » How To Do Surya Namaskar And Their Amazing Benefits [Beginners #101]

How To Do Surya Namaskar And Their Amazing Benefits [Beginners #101]

  • Yoga

Surya, the sun, is revered as the supreme god in Hinduism. Its devotees also refer to it as Aditya. It first appeared in the Vedas, holy Hindu literature. It is significant because of its role in the genesis of life.

It is regarded as a ray of hope, a bright light that ends the engulfment of the beam of gloom. This personifies it in terms of optimism and hope. Surya Namaskar Kriyas was born as a result of this.

Before learning how to do Surya Namaskar, it’s vital to understand the many varieties of Surya Namaskar. It consists of 12 asanas that are linked internally and performed one after the other to complete a whole Chakra.

Surya Namaskar has developed over time as new postures and styles have been added. In this blog, we’ll go over the steps on how to do Surya Namaskar, how to do it on your own, and how much time it takes to do it every day.

Surya Namaskar can be performed by people of all ages without difficulty and supervision.

Pranamasana, Hasta Uttasana, Hasta Padasana, Ashwa Sanchalanasana, Dandasana, Ashtanga Namaskara, Bhujangasana, Parvatsana, Ashwa Sanchalanasana, Hasta Padasana, Hasta Uttasana, and Tadasana are the 12 asanas involved in You can use this site to get step-by-step instructions on how to do this yoga at home in your own comfort zone.

Let’s start with the first one:

Pranamasana

Pranamasana- How to do surya namaskar
Pranamasana- How To Do Surya Namaskar And Their Amazing Benefits

Surya Namaskar begins with this step. It entails paying homage to the sun. To create attention and relaxation, this asana is performed at the start of the Surya Namaskar Kriya. It’s a warm-up position.

Steps on How to do Surya Namaskar- Pranamasana:

  • Hold your feet together and stand tall.
  • Bring the two hands together so that their palms are touching at chest level. Keep your eyes straight forward.
  • Take a normal breath in. This will make you feel at ease.

Difficulty level: – Beginner (Performed by all age groups)

Hasta Uttanasana (Hasta Pose)

Hasta Uttasana – How To Do Surya Namaskar And Their Amazing Benefits

Surya Namaskar asanas is the second step. This step is also used to warm up and focus on the rest of the kriya’s steps. It’s also known as the “Raised Arms Pose.

“You must chant the mantra ‘Om Ravaye Namah’ during the performance. It means “bright sun salutation.”

Steps on How to do Surya Namaskar- Hasta Uttanasana:

  • Stand with your legs securely clasped together.
  • Raise your hands and arms slowly above your head.
  • Begin moving backward while stretching your back and arms in a tilting rearward position.
  • Take a deep breath and stretch your arms.

Difficulty level: – Intermediate. (Consult a doctor before performing this asana if you are experiencing any pain.)

Hasta Padasana

Hasta Padasana – How To Do Surya Namaskar And Their Amazing Benefits

Hasta Padasana is also known as Hand to foot pose or standing forward bend. It provides support for your back muscles. It is a resting state, calming and soothing to your back muscles.

Steps on How to do Surya Namaskar- Hasta Padasana:

  • Stand straight with your face facing ahead and arms beside your body.
  • While taking a deeper breath start taking your hands up while stretching them above your head.
  • Now while exhaling start moving your body downward bending your hands and touching your feet.
  • Stretch your back and rest your hands on either side of your body.

Difficulty level: – Intermediate. (Consult a doctor before performing this asana if you are experiencing any pain. )

Ashwa Sanchalanasana

Ashwa Sanchalanasana - How to do surya namaskar
Ashwa Sanchalanasana – How To Do Surya Namaskar And Their Amazing Benefits

Ashwa is a Sanskrit word. It means Horse. It is the 4th pose in the series.

Steps on How to do Surya Namaskar- Ashwa Sanchalanasana:

Place your hands on your knees and stand up straight. Keep your arms by your sides and don’t put any pressure on them.

  • Now, with your right leg at a 90-degree angle to your thigh and calf, move it forward.
  • The thigh of your right leg should be parallel to the ground.
  • Extend your left leg as far as possible backward for you.
  • Curl your spine by relaxing your body and stretching your hands parallel to your left leg.
  • Hold for several seconds.

Difficulty level: –  Intermediate. (Consult a doctor before performing this asana if you are experiencing any pain.)

Also read:

Dandasana

Dandasana - How to do surya namaskar
Dandasana – How To Do Surya Namaskar And Their Amazing Benefits

It is one of the most basic stances in the Surya Namaskar series. In Sanskrit, it means “stick.”

It basically gets our minds ready to do other yoga asanas. This can be done depending on your strength.

Steps on How to do Surya Namaskar- Dandasana:

  • Sit on the ground and stretch your legs out in front of you.
  • Raise your toes and stretch your feet at the same time.
  • Straighten your back and place your arms along your body, palms towards the ground.
  • Hold this stance while looking straight ahead and flexing your thigh and feet.
  • Take calm, deep breaths in and out while relaxing into the pose.

Difficulty level: – Beginner (Performed by all age groups)

Ashtanga Namaskara

Ashtanga Namaskara - How to do surya namaskar
Ashtanga Namaskara – How To Do Surya Namaskar And Their Amazing Benefits

It is a push-up pose. It is the 6th pose of the Surya Namaskar series. It strengthens your muscles and increases your body flexibility. It also tightens your buttock muscles.

Steps on How to do Surya Namaskar- Ashtanga Namaskara:

  • Lie down your body in a plank pose. (lie down with the help of your hands while stretching your knees in a plank.)
  • Now slowly bend your knees without disturbing your body posture.
  • Stretch your palms towards the earth while holding your weight.
  • Lower your chest, Touch your chin by stretching your neck to the ground.

Difficulty level: -Intermediate. (Consult a doctor before performing this asana if you are experiencing any pain.)

Bhujangasana

Bhujangasana - How to do surya namaskar
Bhujangasana – How To Do Surya Namaskar And Their Amazing Benefits

Copra posture is well-known for its back-strengthening properties. It reclines your back in such a way that the body’s pressure builds up on your muscles, which helps to tone them. This is a great Surya Namaskar for losing weight.

Steps on How to do Surya Namaskar- Bhujangasana:

  • Lie on your stomach with your toes pointed backward.
  • Keep your elbows aligned to the ground while planting your palms on the ground.
  • Pull your body slowly while exerting pressure on your hips and slightly curving your back.
  • Relax by pulling your head upwards towards the sky. Take a deep breath and hold it.

Difficulty level: – Intermediate. (Consult a doctor before performing this asana if you are experiencing any pain.)

Parvatasana

Parvatsana- How To Do Surya Namaskar And Their Amazing Benefits

Sitting Mountain pose or Parvatsana is the upward stretching of your body. This improves your breathing technique making your lungs stronger and helps to perform its function. It helps in restoring balance and form.

Steps on How to do Surya Namaskar- Parvatasana:

  • Begin breathing slowly while interweaving your fingers and stretching your arms above your head in Padmasana.
  • Extend your arms and upper body upwards to your body’s maximum.
  • Do not open your legs and lift them off the ground.

Difficulty level: -Intermediate. (Consult a doctor before performing this asana if you are experiencing any pain.)

Also read:

Ashwa Sanchalanasana

Ashwa Sanchalanasana - How to do surya namaskar
Ashwa Sanchalanasana – How To Do Surya Namaskar And Their Amazing Benefits

Ashwa is a Sanskrit word. It means Horse. It is also repeated as the 9th pose in the series.

Steps on How to do Surya Namaskar- Ashwa Sanchalanasana:

  • Place your hands on your knees and stand up straight. Keep your arms by your sides and don’t put any pressure on them.
  • Now, with your right leg at a 90-degree angle to your thigh and calf, move it forward.
  • The thigh of your right leg should be parallel to the ground.
  • Extend your left leg as far as possible backward for you.
  • Curl your spine by relaxing your body and stretching your hands parallel to your left leg.
  • Hold for several seconds.

Difficulty level: – Intermediate. (Consult a doctor before performing this asana if you are experiencing any pain.

Hasta Padasana

Hasta Padasana - How to do surya namaskar
Hasta Padasana – How To Do Surya Namaskar And Their Amazing Benefits

Hasta Padasana is also known as Hand to foot pose or standing-forward bend. It provides support for your back muscles. It is a resting state, calming and soothing to your back muscles.

Steps on How to do Surya Namaskar- Hasta Padasana:

  • Stand straight with your face facing ahead and arms beside your body.
  • While taking a deeper breath start taking your hands up while stretching them above your head.
  • Now while exhaling start moving your body downward bending your hands and touching your feet.
  • Stretch your back and rest your hands on either side of your body.

Difficulty level: – Intermediate. (Consult a doctor before performing this asana if you are experiencing any pain.)

Hasta Uttanasana

Hasta Uttasana – How To Do Surya Namaskar And Their Amazing Benefits

Surya Namaskar asanas are repeated as the last step also. This step is also used to warm up and focus on the rest of the kriya’s steps.

It’s also known as the “Raised Arms Pose.” You must chant the mantra ‘Om Ravaye Namah’ during the performance. It means “bright sun salutation.”

Steps on How to do Surya Namaskar- Hasta Uttanasana:

  •  Stand with your legs securely clasped together.
  • Raise your hands and arms slowly above your head.
  • Begin moving backward while stretching your back and arms in a tilting rearward position.
  • Take a deep breath and stretch your arms.

Difficulty level: – Intermediate. (Consult a doctor before performing this asana if you are experiencing any pain.)

Tadasana

Tadasana - How to do surya namaskar
Tadasana – How To Do Surya Namaskar And Their Amazing Benefits

In the Surya Namaskar series, this is the most basic stance. It’s also known as samasthiti, and it can be done with any yoga pose except Surya Namaskar.

During your growing years, this stance can assist you to gain height. It helps women’s menstrual cycles and boosts their immunity.

Steps on How to do Surya Namaskar- Tadasana:

  • Maintain a comfortable distance between your legs by standing straight.
  • Wrap your hands around your body loosely.
  • Now, slowly stretch upwards by interlocking your fingers.
  • Raise your heels and stand on your toes slowly. Stretch and sink into the sensation.
  • Slowly exhale before returning to your original position.

Difficulty level: – Beginner (Performed by all age groups)

Also read:

Benefits of Surya Namaskar

Benefits of Surya Namaskar

Some of the benefits of Surya Namaskar are:

  • According to Ayurveda our body is divided into three categories, i.e. Doshas. They are Vata, Pitta and Kapha. The balance between the trio is necessity for healthy body. Surya Namaskar can help maintain the balance.
  • Surya Namaskar facilitates blood flow throughout the body hence cleansing skin to give clear and glowing skin. For people suffering from acne or skin rash, they can follow with this routine of Surya Namaskar as it is recommended as the best asanas for glowing skin.
  • The stretching and stiffening of muscles in various poses in Surya Namaskar can also aid in weight loss. Combined with proper dietary changes it helps in setting daily routine and discipline in life. You can try Surya Namaskar for weight loss.

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Ashwa-Sanchalanasana-How-To-Do-Surya-Namaskar_
Ashwa Sanchalanasana

In the Surya Namaskar series, Ashwa Sanchalanasana is a repeating pose. Krishnamacharya, known as the “Father of Modern Yoga,” taught it.

Though it appears to be a simple stance, it actually activates all of the body’s supporting muscles. Depending on which side of your body is stronger, you can change your body angle.

However, if there are any difficulties, this should be avoided because it might relieve muscle discomfort. This yoga asana might help you lose weight by gradually increasing your strength, by the process should be slow and progressive.

As a result, it is a potential yoga asana. The preceding blog explains how to perform Surya namaskar in great detail.

Hasta Padasana

Hand to Foot Practice (Hasta Padasana) is a modern yoga pose that evolved from ancient yoga forms. Hands and both feet are held in this position.

In the Surya Namaskar series, this is also a repeating pose. It’s a position for rewinding. However, this has been related to a variety of positive results in human conditions such as blood pressure, menstruation, hernia, ulcers, and more.

It also helps with hair loss to some extent. Experts say that if this stance is done on a daily basis, it can improve blood flow in the brain, giving hairs vitality and vigor. The article above describes how to do Surya namaskar in great detail for reference.

HastaPadasana- How To Do Surya Namaskar_
Hasta Uttanasana

This is the eleventh pose in the Surya Namaskar Series. You can start chanting Om Arkaya Namaha while doing this in the 11th position.

This mantra means “to the praiseworthy one” in Sanskrit. Every inhale fills the chest and ribcage with fresh oxygen. This permits the lungs to work at their full potential.

This asana can be used to improve digestion, respiratory function, and blood circulation throughout the body. This asana should not be performed by anyone who has back difficulties. For reference, the above article explains how to perform Surya namaskar Hasta Uttasana in great detail.

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