Surya Namaskar steps (Sun Salutation) and Benefits

Step 4 of Surya Namaskar - Ashwa Sanchalanasana

This pose is also known as the Equestrian pose and is great for improving lung capacity and strengthning your spine.

How to perform the Ashwa Sanchalanasana?

• Breath in and push your right leg as far back as possible
• Touch the floor with your left knee and bend the left knee at ninty degrees angle.
• Balance your body on toes while distributing your weight evenly and slowly raise your head to look up.

Ashwa Sanchalanasana is best for improving the digestive system including tones kidney and liver.

Step 5 of Surya Namaskar - Chaturanga Dandasana

Dandasana is best to tone up the abdomen and helps to build strength and endurance of arms, shoulders, and wrists. This pose is the best to fight diabetes and balance your blood sugar without any medication or compromising much with your diet.

How to perform the Chaturanga Dandasana?

• Step your left leg back and form the plank pose.
• Focus on your shoulders, elbows and wrists as they must remain perpendicular to the floor.
• Straighten your back and bring your whole body in a straight line to get ultimate benefits from chaturanga dandasana.

Step 6 of Surya Namaskar - Ashtanga Namaskara

This is the sixth step of the Sun salutation after chaturanga dandasana. It helps in strengthening the arms along with the shoulders and legs. This pose also helps in releasing the tension around the neck and shoulders and improving the spine’s flexibility.

How to perform the Ashtanga Namaskar?

• Form the plank pose and drop your knees to the floor.
• Lower your chin down to the floor, landing your shoulders right over your hand.
• Keep your your elbows hugging into your sides.

Step 7 of Surya Namaskar - Bhujangasana

In sanskrit language the word “Bhujanga” means snake and “asana” means pose and hence this pose is also known as cobra pose. This pose is considered as the best pose to achieve a flat belly as it stretches the abdomen muscles.

How to perform the Cobra Pose?

• Lie down on your belly and touch your chin on to the floor.
• Keep your hands close to the body with your palms touching the floor and straighten your legs.
• Slowly straighten your arms to lift your chest up from the floor follwing your upper back.

Step 8 of Surya Namaskar - Adho Mukha Svanasana

This step of Surya Namaskar best for improving blood circulation, calming down the nerves and relieving stress. If a woman suffering from menopause, back pain, and headaches, they must perform this step to get relief.

How to perform the Adho Mukha Svanasana?

• Push down on your heels and lift your hips and tailbone up towards the ceiling.
• Touch the ground with your palms to form an inverted V.

Step 9 of Surya Namaskar - Ashwa Sanchalanasana

To perform this, breath in and bring your right foot forward in between the two hands and bring your left knee down to the ground. Press your hips down and lookup.Refer tostep 4 of Surya Namaskarfor more details.

Step 10 of Surya Namaskar - Padahastasana

This asana is also known as Uttanasana, where you need to exhale slowly and bend down while placing your toes aligned to each other. Touch your toes with your fingers. You may bend the knees, only if you find difficulty and gently straighten the knees and if you can, try and touch your nose to the knees and keep breathing.Refer tostep 3 of Surya Namaskarfor more details.

Step 11 of Surya Namaskar - Uttana hastasana

Raise your hands above and stretch back your spine. Keep your palms on the ground and you can bend your knees if you feel some discomfort. Gaze towards the ceiling while bending backward. Also, make sure that your biceps are beside your ears. The idea is to stretch up more rather than stretching backwards.Refer tostep 2 of Surya Namaskarfor more details.

Step 12 of Surya Namaskar - Pranamasana

Stand at the end of your mat and keep your feet together and distribute your weight on both feet equally. Expand your chest and just relax your shoulders. Now breathe in and lift both your arms up from the sides and exhale as well as bring your palms together in a prayer position in front of your chest.Refer tostep 1 of Surya Namaskarfor more details.

At last, lie down and relax your entire body in a Yoga Nidra. Sun Salutation is the best and must be followed by every yogis to gain all the benefits like improving blood circulation, reducing weight, promoting a regular menstrual cycle, better health and peace of mind.