Surya Namaskar: Sun Salutation Step by Step [30 Day Challenge]

Surya Namaskar or Sun Salutation Yoga Pose Step by step guide with benefits

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The sun, our cosmic powerhouse, is the ultimate source of life on Earth, generously showering us with its boundless energy. In a gesture of profound gratitude, ancient yogis discovered the art of Surya Namaskar, a beautiful way to connect with the divine light and pay homage to the life-giving sun.

Considered a holistic workout, Surya Namaskar is a series of 12 sets, encompassing a total of 288 poses in just 12-15 minutes. It’s not only a physical exercise but also a powerful mantra for weight loss, offering a harmonious blend of movement and mindfulness.

The guiding principle behind Surya Namaskar is to “digest the sun,” absorbing its energy into your system to unlock numerous physical and spiritual benefits, promoting youthfulness and overall well-being. For those seeking a step-by-step guide, we’ve got you covered.

There is a complete guide to do Surya Namaskar step by step.

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

Performing Surya Namaskar during sunrise taps into the sun’s pristine energy, free from the harshness of UV rays. This sequence involves a profound stretch from head to toe, positively impacting various body parts, including the heart, liver, intestine, stomach, chest, throat, and legs.

Beyond these physical benefits, Surya Namaskar purifies the blood, ensuring efficient circulation to every nook and cranny of your body, promoting optimal functionality. Moreover, it extends its soothing touch to the mind and soul, leaving you refreshed and rejuvenated. Get ready for a journey of holistic wellness as we guide you through the steps of Surya Namaskar.

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

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 optimal time to embrace the rejuvenating practice of Surya Namaskar is during the tranquil hours of sunrise, allowing the warm rays of the sun to caress your body as you begin your routine. Ensure your stomach is empty for an optimal experience. Alternatively, you can also practice it during the serene sunset.

For an ideal routine, aim to complete at least 12 rounds of Surya Namaskar every day – that’s 6 sets with your right leg leading and 6 sets with your left leg leading. However, if you’re just starting, it’s wise to begin with a more modest number. One to four rounds daily for the first month will allow your body to acclimate to the practice. As you gain familiarity and comfort, gradually increase the number of sets.

Starting with 4 rounds is particularly beneficial for Surya Namaskar beginners. It’s crucial not to overstretch, especially in the initial stages. For those new to the practice, consider seeking guidance from an expert to ensure a safe and effective journey into the realm of Surya Namaskar Yoga.

How many Surya Namaskar in a day to lose weight?

If shedding those extra pounds is your goal, Surya Namaskar can be your trusted companion. Each round of Surya Namaskar torches approximately 13.90 calories for an average-weight individual. Now, set your weight loss target and gradually increase the number of rounds.

As you embark on this journey, consider aiming for up to 108 rounds of Surya Namaskar. By the time you achieve this milestone, you’ll likely notice a leaner and more toned version of yourself emerging.

How to do Surya Namaskar Step by Step:

Now, let’s delve into the detailed steps of Surya Namaskar, offering a step-by-step guide on how to perform this sequence. While experts may incorporate variations and additional asanas for a more intense workout, there’s no strict time limit for each pose. However, dedicating at least 30 seconds to each asana is considered ideal. Keep progressing and increasing your sets of Surya Namaskar to reach your weight loss goals.

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):

Embarking on a regular practice of Surya Namaskar yields a multitude of benefits for your entire body. Let’s explore the incredible advantages it offers:

#1. Improve Blood Circulation:

With every inhale and exhale, your lungs engage in constant ventilation, purifying the blood by infusing it with fresh oxygen. This ongoing process aids in eliminating toxins from the blood, fostering improved circulation—a cornerstone of good health.

#2. Anti-Anxiety and Calming Effects:

Surya Namaskar plays a crucial role in relaxing the nervous system, contributing to enhanced memory and a reduction in stress and anxiety levels.

#3. Weight Loss:

Surprisingly, the calorie burn achieved through Surya Namaskar surpasses that of activities like football, basketball, and weightlifting. This makes it an effective practice for those aiming to lose weight swiftly.

#4. Anti-Aging:

The systematic practice of Surya Namaskar keeps you active and healthy, imparting a radiant glow to your face and slowing down the aging process. It aids in reducing wrinkles and fine lines, promoting youthful skin.

#5. Improved Flexibility:

Surya Namaskar is a comprehensive whole-body workout that enhances overall flexibility through various stretches.

#6. Improved Posture and Attractiveness:

Consistent practice of the Surya Namaskar sequence contributes to the correction of poor postures, enhancing the overall attractiveness and youthfulness of the body.

#7. Enhanced Mental Focus:

Beyond its physical benefits, Surya Namaskar aids in calming the nervous system, fostering increased concentration and mental focus.

#8. Toned Muscles:

This practice provides strength to the muscles, keeping them lean and robust. Regular engagement ensures muscular toning and vitality.

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

Follow this 30 Day Sun Salutation Yoga Challenge for Beginners:

30 Days Sun Salutation Yoga Workout challenge for beginners. Surya Namaskar (Sun Salutation) Practice Step by Step Every Morning, Best Morning Yoga Workout for Weight loss, Flat belly, strengthen your body.

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