Skip to content


Home » Blog Post » Surya Namaskar

Surya Namaskar

Surya Namaskar

In Sanskrit, Surya implies sun and namaskar implies hello or welcome. Surya Namaskar is then hello to the sun! An old custom of twelve stages heats the body setting it up for yoga practice. For that reason, it is polished toward the start of a yoga class. This warming succession has a rich history and all-encompassing advantages for the body and psyche. Peruse more to learn about this commonly known and old yoga practice!

Surya Namaskar (Sun Salutation) Kriya

Kriyā is a Sanskrit expression. It is gotten from the Sanskrit root, Kri, signifying “to do”. Kriyā signifies “activity, deed, exertion”. The right method for alluding to Sun Salutations is to consider it a kriya. Surya Namaskara is an activity comprising 12 stages. Not at all like prevalent thinking, it’s anything but a progression of asanas! Surya Namaskara Kriya is connected to drawing in the sunlight-based plexus to raise sun-powered energy inside the body and to sun-oriented energy itself.

The Purpose of Surya Namaskar

Performing asanas in the beams of the dawn sounds lovely and welcoming yet what truly are the motivations behind why we ought to rehearse Surya Namaskar?

Surya Namaskar contains 12 stages that are deliberately woven together to help the brain and body in different ways. Surya Namaskar is training in itself as well as heating up before performing further yoga asanas. It considers the “opening” of the body as it extends, fortifies, and stretches all muscle gatherings. Surya Namaskar animates prana, life force energy through the body assisting with managing our psychological and actual resources.

The Mythology and Tradition Behind Surya Namaskar

In the Vedas, all that in the universe has a male and female side. The female side of the sun is sustaining and nurturing and in Hindu folklore portrayed as Gayatri. The male side of the sun is empowering, energy-giving, and actuating, and in Hindu folklore portrayed as Surya.

Gayatri can be compared to yin energy and Surya to yang energy. In Sun Salutations our motivation is to heat up and empower the body for the accompanying asana practice.

Inverse to normal conviction, Surya Namaskara Kriya is working on confronting away from the rising sun. The intention is to get the animating and warming sun on your spine, as you warm up the body with Sun Salutations. Customarily, one would welcome the rising sun with a profound bow and petition heaven and afterward get some distance from the rising sun to get energy on the posterior of the body.

As Surya gave life to the world through his strong energy; heat energy empowers the body through the act of Surya Namaskar.

Beginning Position:

Stand erect with hands at their particular sides and feet as near one another as could be expected. Put the body weight on the wads of the feet, towards the enormous toe. Hold the neck straight, midsection in ordinary form (flattened at its lower end yet not drawn inwards), and jaw attracted. Center your eyes at any one point straight ahead, keeping the psyche quiet and body loose.

The arrangement of steps for doing Surya Namaskar :

  1. Fold both hands in Namaskar mudra and spot them before the chest. Keep the shoulders and elbows loose and latently notice the breath (Pranamasana/Sthitaprarthanasana).
  2. Inhaling, in 3 seconds, keeping the feet firm, raise the arms (kept straight) over the head, somewhat twisting the storage compartment in reverse (Hasta-uttanasana).
  3. Immediately, breathing out in 3 seconds, gradually twist forward from the midsection, keeping the legs straight and the head between the hands. Carry the hands down to the floor alongside the feet and the temple near the knees (Hastapadasana or Padahastasana).
  4. Inhaling, in 3 seconds, twist the left knee and keep it between the hands (palms on the floor), and move the right leg behind quite far. Raise the head up and at the same time curve the spine in reverse (Ashwa-Sanchalanasana).
  5. Now breathing out, in 3 seconds, move the abandoned foot by the side of the right one. Fix the arms and all the while raising the hips to bring the head (confronting) between the arms. Keep the knees and elbows straight and the heels on the floor. (Adho Mukha Svanasana).
  6. Now lower the body towards the floor so the toes, knees, chest, hands, and jaw are in touch with the floor, keeping the hips somewhat up. Keep up with this situation for 3 seconds with the breath suspended (Ashtanga Namaskara).
  7. Inhaling, in 3 seconds, bring down the hips and raise the head, curving the back till the hands are fixed, laying the palms on the floor (Bhujangasana).
  8. Exhaling, in 3 seconds, first lower the storage compartment and afterward raise the hips to bring the head (confronting) between the arms. Attempt and keep the knees and elbows straight and heels on the floor (Adho Mukha Svanasana – as in step5).
  9. Inhaling, in 3 seconds, twist the right knee and keep it between the hands (palms on the floor), and move the abandoned leg quite far. Raise the head up and at the same time curve the spine in reverse (Ashwa Sanchalanasana).
  10. Exhaling, in 3 seconds, carry the passed-on leg to the side of the right one. Keep the hands on the floor alongside the feet (palms level on the floor) and fix both the knees and bring the brow near the knees (Hastapadasana or Padahastasana).
  11. Inhaling, in 3 seconds, raise both the arms and the head. Fix the in those days curve it tenderly in reverse (Hasta-uttanasana – as in sync 2). Breathing out, in 3 seconds, fix the storage compartment and cut both hands down.
  12. Hold the palms in Namaskar mudra before the chest (Pranamasana/Sthitaprarthanasana – as in sync 1).

Suggested Practice: Practice 1-2 rounds, according to individual solace, with a respite between adjusts.

Restrictions/Contraindications: Hypertension, heart sicknesses, pregnancy.

Surya Namaskar Benefits

Routinely rehearsing Surya Namaskar benefits those appearing to be stylishly satisfying by conditioning the midsection, muscles of thighs, and legs. Many individuals observe that they profited from Surya Namaskar for weight reduction when done close by different activities. It helps in expanding the scope of movement of the neck and spine and hence further develops the act. It is additionally great for problems like heartburn, stoppage, and sciatica.

Rehearsing Surya Namaskar day to day is said to quiet the psyche. It reinforces the nerves and muscles of the shoulders, arms, back, and chest. Suryanamaskar improves the adaptability of the back and spine. It lays out a condition of lowliness, appreciation, fixation, and tranquility and loosens up the sensory system. Doing Surya Namaskar toward the beginning of the day helps the psychological and otherworldly prosperity of a person.

Rehearsing these postures every day stretches arm, back, and abs. It additionally helps in relieving specific issues of the spinal section and rope. It increments the bloodstream to the mind and head district and is gainful for all significant organs like the liver, kidney, stomach, and digestion tracts.

1 thought on “Surya Namaskar”

Leave a Reply

Your email address will not be published.