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Surya Namaskar Steps & Health Benefits

Surya Namaskar (Sun Salutation)

It is considered as the best exercise for human body. Surya Namaskar consists of important Yogasanas and
Pranayama. The Pranayama and its advantages are skillfully incorporated in Surya Namaskar.

In all this Surya Namaskar is an appreciated exercise among people of all ages from kids to old age people.

Ideally, these exercises should be performed early in the morning, exposing your body to the sun's rays. But
if, for some reason, it cannot be performed in the morning you may do so in the evening on an empty
stomach, in a well ventilated room. Initially, you may start with three rounds and gradually build up the
stamina for 10 to 12 rounds. Practice the exercises at the pace you feel comfortable with. If you feel tired after
a few rounds, rest by lying down with eyes closed for a few minutes.

Surya Namaskar Step

In all one Surya Namaskar includes 10 different steps, they are

Surya Namaskar Step 1:

Inhale and maintain the position as shown in figure in standing position with hands joined together near chest,
feet together and toes touching each other.

Surya Namaskar Step 2:

Exhale and bend forward in the waist till palms touch the ground in line with the toes. Don't bend knees while
performing. At first you may find it difficult to attain the ideal position but try to bend as much as possible
without bending in knees.

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Do’s

- While exhaling bend forward in the waist

- Palms touching the ground, fingers pointing forward, thumbs at 90 degree angle
- Legs straight
- Try to touch the forehead to the knees
- Relax the neck

Don’ts

- Do not bend the knees.

- Do not keep the neck tense

Surya Namaskar Step 3:

Inhale and take the left leg back with left toes on the floor, press the waist downwards and raise the neck,
stretch the chest forward and push shoulders backwards. Keep the right leg and both the hands in the same
position. Keep the right leg folded.

Dos
- Take the left leg backwards and touch the knee to the floor, keeping the toes erect.
- The knee of the right leg will be bent
- The knee of the left leg should touch the ground
- Drop the waist/ hips towards the floor
- Gaze is upwards, both arms are straight

Don’ts
- Do not bend the neck forward.
- Do not bend the elbows.

Surya Namaskar Step 4:

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Hold the breath and raise the knee of left leg. Take the right leg backwards and keep it close to the left leg.
Straighten both the legs and both hands. Keep the neck straight and site fixed. Keep both the toes erect. Take
care that the neck, spine, thighs and the feet are in a straight line.

Dos
- Take the right leg back and place it beside the left leg, keeping the toes erect
- Keep the body in one straight line – plank position
- Keep the arms straight
- Gaze forward

Don’ts

- Do not bend the arms

- Do not look towards the floor
- Do not drop the hips/waist towards the floor
- Do not stick the buttocks into the air
- Do not bend the knees

Surya Namaskar Step 5:

Exhaling bend both the hands in elbows and touch forehead on the ground, touch the knees on the ground,
keep both the elbows close to chest. The forehead, chest, both the palms, both the toes, knees should touch
the ground and rest of the body not

touching the floor. Since only eight parts rest on the ground , it is called ' Ashtanga' position.

Dos

- Bring the body towards the floor placing the 8 parts on the floor: Toes, knees, chest, palms, and forehead
- Keep the hands close to the body, next to the shoulders
- Keep the elbows pointed to the sky and close in to the body

Don’ts

- Do not touch the thighs, hips, waist or abdomen to the floor

- Do not touch the chin to the floor
- Do not let the elbows fall away from the body

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Surya Namaskar Step 6:

Inhale and straighten the elbows, stretch the shoulders upwards, press the waist downwards but dont bend
the arms. Keep the knees and toes on the floor. Push the neck backwards and site upwards.

Dos
- Push the upper body upwards so that the arms are straight
- Keep the fingers pointed forwards, palms on the ground, thumbs at 90 degree angle
- Open the chest, pull the shoulders downwards
- Drop the head and neck backwards and gaze upwards towards the sky
- Keep the heels, legs and knees together
- Keep the toes erect

Don’ts
- Do not let the legs or heels be apart
- Do not bend the elbows
- Do not hunch the shoulders towards the ears

Surya Namaskar Step 7:

Hold the breath, bend the neck downwards and press the chin in the throat, push the body backwards and
touch the heels on the ground, raise the waist upwards, do not move the palms on the floor.

Dos

- Push the body upward so the buttocks and waist are raised into the air, leaving the body in an Inverted ‘V’
position
- Take the head and chin towards the chest
- Try to touch the heels to the floor

Don’ts
- Do not bend the legs in the knees
- Do not bend the arms

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Surya Namaskar Step 8:

Hold the breath as in position 7, bring the right leg in the front and place it in between the hands like in
position 3 but instead of left leg in the front here take right leg and place left leg in the back with left knee and
toes on the ground.

Dos

- Take the right leg forward and place it between the hands
- The knee of the right leg will be bent
- The knee of the left leg should touch the ground
- Drop the waist/ hips towards the floor
- Gaze is upwards, both arms are straight

Don’ts

- Do not bend the neck forward.

- Do not bend the elbows.

Surya Namaskar Step 9:

Exhale and bring the left leg forwards as in the position 2 and place it in between both the arms.

Do’s
- Take the left leg forward and place it beside the right
- Palms touching the ground, fingers pointing forward, thumbs at 90 degree angle
- Legs straight
- Try to touch the forehead to the knees
- Relax the neck

Don’ts
- Do not bend the knees.
- Do not keep the neck tense.

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Surya Namaskar Step 10:

Inhaling start getting up and attain the position as in position 1.

Health Benefits of Surya Namaskar

• This series of exercises activates the endocrine glands and the chakras (vortexes through which the vital life
energy or prana is channeled into us) energizing the entire body in a balanced way.
• Surya Namaskar accords overall strength and flexibility to the body, which is why it is generally performed
before other asanas.
• The simple exercises fight aging and rejuvenate the entire body.
• Surya Namaskar or Sun Salutation is the best way to burn the calories and reduce weight.
• It is often recommended for obesity
• Prevents Heart complaints and controls Blood sugar levels
• Documented to have beneficial effects on chronic skin problems
• Relieves Stress and Tension
• Improves attention and concentration

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