Step-by-Step Asanas to Perform Surya Namaskar on International Yoga Day

Yoga helps to bring in a sense of calm. After performing yoga for about 20-30 minutes a day, the body feels more energised both mentally and physical. One set of yoga routine called surya namaskar or sun salutation.  This is a set of yoga poses that goes in a certain way.

12 Steps to Do Surya Namaskar

1. Pranamasana (Prayer Pose): Stand with your feet together, hands in Namaste at the heart center. Calms the mind, promotes balance and focus.
2. Hasta Uttanasana (Raised Arms Pose): Inhale and raise your arms overhead, keeping your shoulders relaxed. Stretches the entire body, opens the chest, and improves posture.
3. Hastapadasana (Forward Fold Pose): Exhale and fold forward, bringing your hands to the floor in front of your feet. Benefits: Stretches the hamstrings, calves, and spine, and helps reduce stress.
4. Ashwa Sanchalanasana (Equestrian Pose): Inhale and step your right leg back, keeping your hands on the floor. Strengthens the legs, opens the hips, and improves balance.
5. Chaturanga Dandasana (Four-Limbed Staff Pose): Exhale and step your left leg back, creating a straight line from your head to your heels. Builds upper body strength, engages the core, and improves posture.
6. Urdhva Mukha Svanasana (Upward-Facing Dog Pose): Inhale and press into your palms, lifting your chest and torso off the floor. Stretches the chest, shoulders, and abdomen, and helps alleviate back pain.
7. Bhujangasana (Cobra Pose:) This is one of the easiest poses. Slide forward and raise the chest up into the Cobra pose. You may keep your elbows bent in this pose with the shoulders away from the ears. Look up at the ceiling.
8. Adho Mukha Svanasana (Downward-Facing Dog Pose): Exhale and lift your hips, creating an inverted “V” shape with your body. Strengthens the arms and shoulders, stretches the hamstrings and calves, and helps relieve stress.
9. Ashwa Sanchalanasana (Equestrian Pose): Inhale and step your right foot forward, keeping your hands on the floor. Strengthens the legs, opens the hips, and improves balance.
10. Padahastasana (Forward Fold Pose): Exhale and step your left foot forward, bringing your hands to the floor in front of your feet. Stretches the hamstrings, calves, and spine, and helps reduce stress.
11. Hasta Uttanasana (Raised Arms Pose): Inhale and raise your arms overhead, keeping your shoulders relaxed. Stretches the entire body, opens the chest, and improves posture.
12. Pranamasana (Prayer Pose): Exhale and bring your hands back to your heart in Namaste. Calms the mind, promotes balance and focus.

Daily doses of surya namaskar can help in better flexibility and mobility. It also increases body’s strength, endurance, digestion and boosts immunity. Doing yoga bring in an array if benefits. IT may also help you to get better mental clarity and lower stress. Remember to always listen to your body and modify the poses as needed. Consult with a qualified yoga instructor if you have any health concerns or are new to the practice.