Surya Namaskar For Beginners: How To Do The Powerful Yoga Asana

Surya namaskar is not just a yoga pose or a cultural ode to the sun. It has many, many benefits that help boost your overall health. It helps boost energy and also contributes towards increasing the immunity of the body. Further, surya namaskar is instrumental in increasing the body's flexibility, thus removing the conditions that arise out of joint and muscle stiffness. Sun salutation is also a great way of shedding that unnecessary weight without going all hardcore and hitting the gym.

Also, because this is a form of yoga and meditation, sun salutation is a great way of improving focus and concentration. Overall, it keeps you strong, sturdy and supple. It's time to learn surya namaskar for beginners so that you can ace the art of this yoga asana.

Before we hit the mat and explain all the ways you can master this amazing yoga asana for health, here are a few tips to know:

Breathe

Not just for Surya Namaskar, this is a given for all the yoga poses and exercises. Focus on your breathing, keeping it slow, smooth and calm.

Be constant

Be consistent and constant with your Surya namaskar. That means that you have to follow it daily to see the results in the long run. Do not ditch it after a few days.

Align well

There are 12 poses in a normal Surya namaskar for beginners. Concentrate and focus on the alignment of all the postures. Even the slightest misalignment can cause injuries and give you long-lasting pain instead of benefits.

Apart from these main tips, here are a few more precautions to take:

Always remember to bring your attention towards your breath, slowly and calmly

Surya namaskar can be easily done daily with 4-5 sets. Increase it gradually, with time

If you have any pain in any part of the body, discontinue and consult with a doctor before resuming

Relax your body after each set. Remember it is not a competition of numbers Do not try it yourself.

Do it only under the guidance of an experienced yoga teacher

If you are a heart patient, do not do it unsupervised. Consult your doctor first and then,

if allowed, do it under the guidance of a good yoga practitioner

Now that you know this, let's take a look at how you can master Surya namaskar for beginners, one step at a time.

As we have already mentioned, there are 12 steps involved in a surya namaskar. Here, we will take you through all those in easy terms so that you grasp the basics well. After all, this is a guide to surya namaskar for beginners.

This one is also known as the mountain pose. You start with being straight in a way that your toes touch each other and your heels are slightly apart. This pose distributes your weight evenly between both feet. Join your palms in the Anjali mudra and take deep and slow breaths.

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Now the next step is an upward salute. Inhale and stretch your arms over your head, while keeping the arms straight. This salute is directed towards the sun to inhale energy from the same. Bend your back slightly in an arching position.

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Change your position towards a standing forward bend position. Do this while exhaling as it hollows your belly. Bend forward towards the Earth, from your hips, and use your fingertips to touch the Earth. You can even use your entire palms. Do not bend your legs while you do so.

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Inhale and shift your position to take a low lunge. That's what this next asana is. All you have to do is lift your head, at the same time grounding your palms, and taking your right leg back. Make sure your left foot is in the same position as the previous asana, bent and at the front.

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Now is the time to shift to the plank pose. Your palms are already on the ground as per the last pose. Now lift your left leg which is in the same position as in step 3, and bring it forward, parallel with your right leg as per step 4. Slowly come into the plank position. Be mindful of your alignment here. Keep your hands, shoulders, and tail bone in sync and straight.

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This one is more commonly known as the 'knees-chest-chin pose.' All you have to do is continue from the last pose, drop your knees slowly towards the floor, tuck in your elbows, and at the same time drop your chin and chest to the floor in a way that your chin, chest, hands and knees are the only parts touching the floor. Gaze forwards.

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Now it's time to assume the cobra pose. This is done by sliding the entire body to the ground and simultaneously straightening your hands and lifting your chest. As you bend backwards, your head, chest, and abdomen are in a lifted position and your legs and feet are pressed into the floor or mat.

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Now is the time for the downward-facing dog pose wherein you tuck your palms and toes into the ground while lifting your hips. This is the pose where you engage your core and your thighs. This is done by pressing your chest towards your thighs.

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With this step, you are now reverting to your original position. In continuation with the previous pose, assume the low lunge. Your right foot should be bent and grounded at the front as you take your left foot back. Lift the back leg, at the same time tucking your toes into the mat.

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Slowly exhale and shift to assume the standing forward bend position. Your left and right leg should be in the same straight position as you bend from the hip joints. Keep touching the ground using your fingers.

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Now inhale and take the upward salute pose by spreading your hands over your head and joining your palms in a salute towards the sun. Arch backwards, just slightly.

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This is the last asana of the surya namaskar. Here, you come back to the original pose with which you started. Keep your body straight and join your palms as you keep them towards the chest.

A. Whether it is the surya namaskar for beginners or for pros, remember a few key pointers. The most important one is to not eat before surya namaskar. Practice surya namaskar on an empty stomach to reap the most benefits.

A. Surya namaskar can be done either at the time of sunrise or at the time of sunset. So yes, you can do it in the evening.

A. Try doing it outdoors. If you cannot do that, then practice it in a well-ventilated room from where you can witness the beauty of nature. Surya namaskar for beginners or for pros has a deep connection with nature. Make sure you have access to some part of the outdoors for the best experience.