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Surya Namaskar (Sun Salutation) Step by Step Every Morning to Stay Youthful

Why Surya Namaskar is importent? Incredible Health Benefits and Steps of Sun Salutation Yoga.

Surya Namaskar or Sun Salutation Yoga Pose Step by step guide with benefits
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Sun is the major reason of life on earth which provide a great source of energy. To show gratitude towards the sun, ancient yogis found that Surya namaskar is the best way to gain the divine impulse of light and “salute to the sun” for the creation of life.

Surya namaskar is said to be complete body work out. Doing 12 sets of Surya Namaskar, which means 288 poses in 12-15 minutes, gives great mantra for weight loss also.

The principle of Surya namaskar is “To digest the sun”, and internalize it, or makes it part of your system to gain its many physical and spiritual benefits to staying more youthful and healthy. There is a complete guide to do Surya Namaskar step by step.

Why Surya Namaskar (Sun Salutation) is good for you?

Sun has a great source of energy, and performing Surya Namaskar during sunrise provide lots of health benefits to every body parts as the sunshine is free from the UV rays. In these pose, body stretch deeply from top to bottom.

The body parts that affect positively are heart, liver, intestine, stomach, chest, throat, and legs. Instead of all these, it purifies the blood and circulates it to each part of the body to let them function well. It also relaxes your mind and soul.

How Many Calorie Burn in Surya Namaskar?

Calorie burn in 30 minutes of workout:

Weight lifting = 199 calories
Tennis = 232 calories
Basketball = 265 calories
Beach volleyball = 265 calories
Football = 298 calories
Bicycling (14 – 15.9 mph) = 331 calories
Rock climbing = 364 calories
Running (7.5mph) = 414 calories
Surya Namaskar = 417 calories

(via)

To reach up to this level of calorie burn, you have to keep increasing from beginner to 108 rounds of Surya Namaskar for weight loss.

How many times to do Surya Namaskar in a Day?

The best time to do Surya Namaskar is morning time during sun rise. Let the sunshine fall on your body, and start.

Make sure your stomach is empty. You can practice it in evening also, during sun set.

Ideally, you should practice at least 12 rounds of Surya Namaskar every day which means 6 sets with right leg and 6 set with left leg. But for a beginner, it’s best to start with less number, at least one to four rounds is enough for 1 month. Then gradually, you can increase the number of sets.

4 is the best number to start Surya Namaskar Yoga for beginners.  But don’t overstretch as beginners and try to practice under the supervision of expert initially.

How many Surya Namaskar in a day to lose weight?

One round of Surya Namaskar burns up to 13.90 calories for an average weighing person. You can now set the target for yourself. Slowly you can increase the number of rounds of Surya Namaskar to 108. By the time you reach this number, you will find a leaner you.

How to do Surya Namaskar Step by Step:

Here are detailed steps of Surya Namaskar on how to do Surya Namaskar. Experts use different ways to perform these pose and incorporate others asana in the sequence to make it a more intense workout.

There are no time limits for practicing the pose, but at least 30 seconds are ideal for each asana. Keep increasing your numbers of sets of Surya Namaskar for weight loss goal.

Step 1: Pranamasana (Prayer pose)

Pranamasana (Prayer pose) - Surya Namaskar Step By Step Guide

Start by standing straight on the mat. Keep your feet together and balance your body weight equally on both feet.

Now, relax your shoulders and expand your chest as you breathe.

While inhaling, raise your arms up from the sides and bring your Palm together in Namaskar (prayer) position.

Step 2: Hasta Uttanasana (Raised Arms Pose)

Hasta Uttanasana (Raised Arms Pose) - Surya Namaskar Yoga step by step guide.

Inhale and raise your arms up and bend it towards the back, while keeping your biceps close to the ear.

Focus on stretching your whole body from heels to tips of fingers while moving your pelvis forward.

How to stretch:

Make sure that you are stretching to reach up to your fingers rather than bending backward.

Step 3: Pada Hastasana (Hand to foot pose)

Pada Hastasana (Hand to foot pose) - Surya Namaskar yoga steps by step guide

Exhale and bend your body from backward (raised arm pose) to forward from the waist. Keep your spine vertically down. Inhale deeply and keep both hands down on the floor, beside the feet.

How to stretch:

To bring the palm down to the floor, you can bend the knees. But, after that, you have to make a gentle effort to straighten your knees. Don’t move and keep your hands fixed in this position until you finish the sequence. 

Step 4: Ashwa Sanchalanasana (Equestrian pose)

Ashwa Sanchalanasana (Equestrian pose) - Surya Namaskar yoga - Step by step guide

Now, inhale and bend your left knee while pushing your right leg back, as far as possible you can. Place your both arms next to your feet and look up.

How to stretch:

Keep your left foot exactly in between the palms to stretch pose.

Step 5: Parvatasana (Mountain Pose)

Parvatasana (Mountain Pose) - Surya Namaskar Yoga - Step by step practice guide

Exhale and lift up your hips and tailbone, chest facing downward in an “inverted V” shape.

This asana is also known as “Adho Mukha Shvanasana”.

How to stretch:

Try to keep your heels on the ground and lift up your tailbone gently for a deeper stretch.

Step 6 – Ashtanga Namaskara (The Salute with Eight Parts)

Ashtanga Namaskara (The Salute with Eight Parts) - Surya Namaskar Yoga Step by step guide

In this pose, the body touches the ground in eight location- two feet (toes), two knees, two palms, chest, and head. That’s why called “The salute with eight parts”

Gently bring your knees down to the floor and breathe out. Lower down your body parallel to ground such as it touches all the eight parts of the body to the floor. Now, raised your hip and abdomen slightly up while chest and chin rest on the floor.

How to stretch:

Raise your posture by lifting your buttocks slightly.

Step 7: Bhujangasana (The Cobra Pose)

Bhujangasana (The Cobra Pose) - Surya Namaskar Step by step guide, Yoga for weight loss

Slide your body forward and raise your chest up in cobra pose while keeping your elbows bent. Your shoulders should be away from the ears and look up.

How to stretch:

Inhale and gently push your chest forward. Make a gentle effort to push the navel down and stretch slowly.

Step 8: Parvatasana (The Mountain Pose)

Parvatasana (The Mountain Pose) - Surya Namaskar Step 8, Yoga for beginners, Yoga for weight loss

Exhale and lift up your hips and tailbone, chest facing downward in an “inverted V” shape.

How to stretch:

Try to keep your heels on the ground and lift up your tailbone gently for a deeper stretch.

Step 9: Ashwa Sanchalanasana (The Equestrian Pose)

Ashwa Sanchalanasana (The Equestrian Pose) - Surya Namaskar Step 9

Inhale and bend your right knee while pushing your left leg back, as far as possible you can. Place your both arms next to your feet and look up.

How to stretch:

Keep your right foot exactly in between the palms to stretch pose. Make a gentle effort to push your hip down towards the floor.

Step 10: Pada Hastasana (Hand To Foot Pose)

Pada Hastasana (Hand To Foot Pose) - Surya Namaskar Step 10 - Yoga for for weight loss

Exhale and bend your body from the waist. Keep your spine vertically down. Inhale deeply and bring both hands down on the floor, besides your feet.

How to stretch:

Try to keep your knees and palms straight on the floor.

Step 11: Hasta Uttanasana (The Raised Arms Pose)

Hasta Uttanasana (The Raised Arms Pose) - Surya Namaskar Step 11, Yoga for weight loss

Inhale, and roll up your spine and raise your arms up and bend it slightly back.

How to stretch:

Make sure that you are stretching to reach up to your fingers rather than bending backward.

Step 12: The Pranamasana (The Prayer Pose)

The Pranamasana (The Prayer Pose) - Surya Namaskar Step 12

As you exhale, first straighten your body, and bend your arms in Namaskar position.

 

Top Benefits of Surya Namaskar (Sun Salutation):

Regular practice of Surya Namaskar offer you lots of benefits for the whole body. Find out here.

#1. Improve the blood circulation:

Every time when you inhale and exhale out, your lungs undergo constant ventilation and purify blood by supplying fresh oxygen. Continue this process help to remove toxins from the blood and improve circulation in the body which is key to good health.

#2. Anti-Anxiety and Keep Calm:

Surya Namaskar helps to relax your nervous system by improving memory. Therefore it reduces the stress and anxiety in mind.

#3. Weight loss:

Calorie burn in Surya Namaskar is much greater than playing football, basketball, weightlifting and many more mentioned above. Therefore helps to lose weight fast.

#4. Anti-Aging:

The sequence of Surya Namaskar keeps you active and healthy throughout the day. Enhancing blood circulation bring glow on your face and keep your skin young. It helps to delay aging and reduce the wrinkles and fine lines in early age.

#5. Improve flexibility

The sequence called as whole body workout that helps to bring more flexibility in the body by doing different stretch.

#6. Improve postures and attractiveness

Regular practice of Surya Namaskar sequence helps to improve your bad postures and makes your body look attractive and youthful.

#7. Build mental focuses

Not only physically, but mentally also it helps to calm down the nervous system by building more concentration.

#8. Tones muscles

It provides strength to muscles and keeps them lean and strong.

288 yoga poses in 12 minutes!

One round of Sun Salutation consists of 12 yoga poses. One set consists of two rounds of Sun Salutation: first stretching the right side of your body and then the left side. So, when you do 12 sets of Sun Salutation, you are completing 12 sets x 2 rounds in each set x 12 yoga poses in each = 288 yoga poses within 12 to 15 minutes.

Sun Salutation Infographic:

Surya Namaskar (Sun Salutation) Practice Step by Step Every Morning, Best Yoga for morning. Yoga for weight loss

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