Step By Step Soorya Namaskaram For Beginners

Surya Namaskara, or Sun Salutation, is a series of yoga poses performed in a sequence to offer a complete body workout and energize the mind. Here is a step-by-step guide for beginners to practice Surya Namaskaram:

Preparation:

• Start with a few minutes of deep breathing or Pranayama to center yourself.
• Stand at the front of your mat with feet together and palms joined in a prayer position at your chest.

Step 1: Pranamasana (Prayer Pose)

1. Inhale deeply.
2. As you exhale, bring your palms together in front of your chest in a prayer position.
3. Keep your spine erect and shoulders relaxed.

Step 2: Hastauttanasana (Raised Arms Pose)

1. Inhale and lift your arms up and back, keeping them straight.
2. Arch your back slightly, stretching your whole body.

Step 3: Hasta Padasana (Hand to Foot Pose)

1. Exhale and bend forward from your waist.
2. Bring your hands down to the floor beside your feet. If needed, bend your knees slightly.

Step 4: Ashwa Sanchalanasana (Equestrian Pose)

1. Inhale and take your right leg back, extending it behind you.
2. Drop your right knee to the floor and look up, arching your back.

Step 5: Dandasana (Stick Pose)

1. Hold your breath and bring your left leg back, aligning your body in a straight line, like a plank.

Step 6: Ashtanga Namaskara (Salute with Eight Parts or Knees-Chest-Chin Pose)

1. Exhale and gently lower your knees, chest, and chin to the floor, keeping your hips slightly lifted.

Step 7: Bhujangasana (Cobra Pose)

1. Inhale and slide forward, lifting your chest into a gentle backbend.
2. Keep your elbows slightly bent and shoulders away from your ears.

Step 8: Parvatasana (Mountain Pose)

1. Exhale, lift your hips and tailbone, and push your chest back to form an inverted V-shape.
2. Keep your heels grounded and lengthen your spine.

Step 9: Ashwa Sanchalanasana (Equestrian Pose)

1. Inhale and step your right foot forward between your hands.
2. Lift your chest and look up, arching your back.

Step 10: Hasta Padasana (Hand to Foot Pose)

1. Exhale, bring your left foot forward, and place it next to the right foot.
2. Keep your palms on the floor beside your feet.

Step 11: Hastauttanasana (Raised Arms Pose)

1. Inhale, lift your arms up, and arch backward slightly.
2. Engage your core muscles.

Step 12: Pranamasana (Prayer Pose)

1. Exhale and bring your palms together in front of your chest.
2. Stand in a relaxed position, breathing deeply.

Repeat the sequence with your left leg to complete one round.

Tips for Beginners:

• Go at your own pace, and don't rush the movements.
• Focus on the breath and maintain awareness of each pose.
• Start with a few rounds and gradually increase as you become more comfortable.
• Consult a yoga instructor for guidance and adjustments.

Remember, Surya Namaskara is a dynamic sequence that combines breath and movement. Regular practice can improve flexibility, strength, and overall well-being.

Physical Benefits:

1. Full Body Workout: Surya Namaskara involves multiple poses that engage different muscle groups, providing a comprehensive workout for the entire body.
2. Improved Flexibility: The sequence includes stretches that enhance flexibility in the spine, shoulders, hamstrings, and other major muscle groups.
3. Enhanced Strength: Regular practice can contribute to improved muscular strength, especially in the core, arms, and legs.
4. Better Cardiovascular Health: The flowing nature of Surya Namaskara increases the heart rate, promoting cardiovascular health and endurance.
5. Stimulated Digestive Organs: The alternate stretching and compression of the abdominal muscles help in massaging and stimulating the digestive organs, aiding in better digestion.
6. Balanced Nervous System: The coordination of breath and movement helps balance the sympathetic and parasympathetic nervous systems, promoting overall nervous system health.
7. Detoxification: The dynamic movements and deep breathing facilitate increased blood circulation and oxygenation, supporting the body's natural detoxification processes.

Mental and Emotional Benefits:

1. Stress Reduction: Surya Namaskara involves rhythmic breathing and flowing movements, which can help reduce stress and induce a state of relaxation.
2. Improved Focus and Concentration: The mindful awareness required during the practice enhances mental focus and concentration.
3. Enhanced Mental Clarity: Regular practice of Surya Namaskara is believed to clear the mind, providing mental clarity and a sense of calm.
4. Emotional Balance: The combination of physical activity, breath control, and mindfulness can contribute to emotional balance and stability.

Spiritual Benefits:

1. Connection to Nature: Surya Namaskara is often performed facing the sun, symbolizing a connection to nature and invoking a sense of gratitude.
2. Mind-Body Awareness: The practice encourages a deep connection between the mind and body, fostering self-awareness and mindfulness.
3. Spiritual Awakening: For many practitioners, Surya Namaskara is not just a physical exercise but a spiritual practice that can lead to a sense of inner peace and spiritual awakening.

Cautions and Considerations:

• Beginners should start slowly and gradually increase the number of rounds as strength and flexibility improve.
• Individuals with certain health conditions, injuries, or pregnant women should consult a healthcare professional or yoga instructor before starting a new exercise routine.

As with any exercise regimen, it's important to listen to your body, practice mindfully, and seek guidance from a qualified yoga instructor for proper alignment and modifications.