Step-By-Step How to Make Surya Namaskar At Home


Basic Surya Namaskars for beginners: Learn Everyday to live a peace and health

Surya Namaskar means salute at the Sun or sun salutation. This is a series of 12 intense exercises which help you lead a an active and healthy lifestyle.

These asanas assist a person in coming through stress, depression, anxiety and anger problems. Asanas help with mental problems and can lead a calm and healthy life. This is the ultimate guide to the surya namaskar yoga for those who are new to it.

You should incorporate these poses into their daily routine to achieve the desired result. Surya Namaskar is a collection of 12 poses which will help you lose the weight and provide you a healthy body.

Yoga is an ancient practice that was introduced by our rishis and munis. Later , it is propagated through Baba Ramdev.

He is a master teacher of these techniques and also highlights their benefits. Then our P.M Narendra Modi is on the scene and encourages our country’s people to practice yoga due to its benefits.

Yoga’s benefits are now being recognized internationally and celebrated on Monday, June 21 as  International yoga Day 

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Surya Namskar is the name. Surya Namskar is taken from the Sanskrit word Surya, “sun” and Namaskar is “Greeting” (or “Salute”.

Every step and move of this posture has advantages. In this article, we will talk about Surya Namaskar for Beginners, 12 Surya Namaskar steps , and their advantages.

12 yoga poses for Surya Namaskar for Beginners

1 Pranamasana (Prayer Pose)

Use a mat to sit barefoot. Keep your feet in a close proximity. Keep your posture in the right place by placing your spine straight. Then, take your breath deeply, and put your hands into the position of prayer and then ease into a state of relaxation.

2. Hasta Uttanasana (Raised Arms Pose)

Hasta Uttanasana (Raised Arms Pose)

After the prayer pose and a deep breathe, relax and raise your arms while keeping your biceps in close proximity to your ears and stretch your entire body upwards. Do not try to pull the body away. Focus on your backbone and hand Stretch your hand in the right way.

3. Hastapadasana (Hand to foot position)

Inhale and then bend your waist. As you exhale, put your hand to the floor. Your hand should be placed between your feet. Make sure that by touching your hand to your knees, they should be straight and not bent.

4. Ashwa Sanchalanasana (Equestrian pose)

Then, make sure your legs are placed between your palms. Breathe in and push your right leg forward. Fold down your knee on the left side. Your palm should rest on the feet. Your face will rise and you will be able to see the floor. Be aware of the stretch.

5. Dandasana (Stick Pose)

Then, pull your left leg by breathing into it. Bring your back straight and both legs straight. Make sure your entire weight rests on your feet and palms. Keep your entire body in an upright position.

6. Ashtanga Namaskara (Salute with eight parts or points)

Slowly lower your knee by bringing it to the floor, then exhale. When you place your knee down, the hips must be straight up with your chest and neck are on the floor.

Your weight will be placed on your knees, feet and chest. Your hands will rest on you chest.The Two hands, the feet two chests, knees and the chin, which totals eight of your body’s parts reach the floor.

7. Bhujangasana (Cobra Pose)

Inhale deeply and then begin to move forward. You should raise your chest and head, looking down at the floor, and then made the cobra pose. Your leg should be straight and your weight will be on your hands, feet and abdomen.

8. Parvatasana (Mountain Pose)

After breathing in and lift your hips up by doing mountain pose, and then lower your the chest to the side by placing hands on the floor with your head in between both arms.

9. Ashwa Sanchalanasana (Equestrian pose)

We are now returning to our initial posture. Breathe in and move your right leg forward between your hands. raise your leg to the left, then lift your head to the side, looking up at the floor.

10. Hasta Padasana (Hand to foot pose)

Slowly breath out, now bring your left foot forward. Keep your hands on the ground and keep your the head between two hands moving toward your leg.

11. Hastauttanasana (Raised Arms Pose)

Inhale and shift your hand from floor to the top, stretching your body. Your spine should be in a slight backbend. Hold your breath.

12 Pranamasana (Prayer Pose)

Then, let your breath go. then move your hand downwards and straighten your back and then fold your hand in the prayer pose. Then, relax.

Benefits Of Surya Namaskar (Sun Salutation)

We all have fond memories of our childhoods, we are required to perform Surya Namskar by giving water or Namskar towards the sun. It is believed that the sun provides the primary fuel for energy. Yoga is a way to practice exactly the exact same. The morning workout has numerous advantages.

It reenergizes the mind and body. It can also resolve numerous mental and physical problems through regular exercising.

It’s a good morning workout but if you’re not able to find the time in the morning , you could do it in the afternoon as well. But , you must have a full stomach. It helps to energize your body and boosts your performance.

Everyday practice helps make your body more flexible and strengthens your muscles. It also aids in reduce weight faster. This exercise will aid in taming your digestive system.

The most stunning aspect of yoga is that it creates our skin radiant as well as attractive. Asanas help to make the blood circulation faster, which can affect the skin and face.

It also aids in removing your abdominal fat. Regular up and down motions and stretching exercises help eliminate belly fat. Regular practice can yield a positive results.

The asanas strengthen the neck, spine shoulders and wrist muscles, as well as hands back and leg muscles, thus promoting general flexibility. Another important benefit of Surya Namaskar is that it helps reduce fat around the abdomen.

Answers to FAQ on Surya Namaskar for newbies

The number of instances Surya Namaskar is to be performed during the day?

If it’s the surya Namaskar for beginners or for the professionals You can practice Surya Namskar in the morning or after lunch, with a full stomach.

You can do 7 or 8 rounds depending on your ability. Some even do up to 108 rounds. This is not all in one go but gradually, you will improve your performance.

Does it make sense to practice Surya Namaskar on a daily basis?

You can certainly perform it regularly. Through daily practice, you will be able to reap the benefits. This isn’t a once-a-day practice.

Do we have to do the 108 Surya Namaskar every day?

It is a challenge that Surya Namaskar 108 challenge can be intimidating for many. It is recommended for those suffering from back pain or spine pain stomach pain .or another physical issue patient should avoid this. It could be dangerous. The pregnant woman can’t even accomplish more than 108 times.

“Each morning we are born again. What we do in the present is what is most important”. – Buddha

Here is 12 Surya Namaskars for Beginners: Pranamasana (Prayer Pose), Hastauttanasana (Raised Arms Pose), Hastapadasana (Hand to foot position), Ashwa Sanchalanasana (Equestrian pose), Ashtanga Namaskara (Salute that has the eight components (or the points), Bhujangasana (Cobra Pose), Parvatasana (Mountain Pose).

This article we’ve reviewed the 12 Surya Namaskar Steps and its benefits, specifically Surya Namaskar for beginners. Learn how to play Surya Namaskar step-by step at your own home.

We hope you can find helpful details about the steps and their benefits. Do this every day to live a healthy and tranquil living.


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