Surya Namaskar How to perform Surya Namaskar by following steps

Surya Namaskar Mantra

ॐ मित्राय नमः  

ॐ रवये नमः  

ॐ सूर्याय नमः  

ॐ भानवे नमः  

ॐ खगाय नमः  

ॐ पूष्णे नमः  

ॐ हिरण्यगर्भाय नमः  

ॐ मरीचये नमः  

ॐ आदित्याय नमः  

ॐ सवित्रे नमः

ॐ अर्काय नमः  

ॐ भास्कराय नमः  

ॐ श्री सबित्रू सुर्यनारायणाय नमः 

Surya Namaskar (also known as Surya Namaskar is an a series of 12 yoga poses that are powerful. Apart from being an excellent exercise for the cardiovascular system, Surya Namaskar is also well-known for having a huge positive effects on mind and body.

It is recommended to practice it by doing the Surya Namaskar steps in the morning with a full stomach. Surya Namaskar is a series of exercises that comprises two sets, and each set is comprised of 12 yoga poses. You can find a variety of variations of the way you can practice Surya Namaskar. However, it is advised to stick to a specific version and regularly practice it for optimal results.

Silhouette young woman practicing yoga on the beach at sunrise

In addition to promoting being healthy Surya Namaskar is also the chance to express appreciation for the Sun for the life-sustaining power of the planet.

Do the following steps: Surya Namaskar’s instructions:

Step 1. Pranasana (Prayer Pose)

Place your feet on the edge of your mat, keeping your feet together , and then balance your weight equally between both feet. Relax your chest and open your shoulders. When you breathe, lift your hands side to side. While exhaling, bring your palms together to the chest, in a prayer position.

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Step 2. Hastautanasana (Raised Hand Pose)

When inhaling, raise the arms upwards and then back with the biceps in close proximity to the ears. In this mudra it is a good idea to stretch the human body starting from your heel up to the tip of the fingers.

A tip to make this yoga stretch more challenging stretch:

The pelvis can be moved slightly towards the front. Be sure to reach up with your fingers rather than trying to pull in the opposite direction.

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Step 3. Hastapadasana (Forward Bending)

Maintaining your spine straight while exhaling to exhale, bend forward from your waist. When you exhale fully then bring your hands down to the floor , right next to your feet.

A tip to make this yoga stretch more challenging stretch:

It is possible to bend your knees in order to lower the palms onto the flooring. Then, you can try to straighten your knees. It is best to keep your hands in this position and to not move them until you are done with the exercise.

Step 4. Ashwa Sanchaanasana (Equestrian Pose)

As you breathe in, push your right leg to the maximum extent you can. Lower your right knee to the floor, and then look upwards.

Tips: How can you deepen this stretch in yoga?

Be sure to ensure that your left foot is in the exact position between your palms.

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Step 5. Dandasana (Stick Pose)

As you breathe in, pull the left leg and keep the body straight.

Tips to intensify this yoga stretch:

Maintain your arms straight to the ground.

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Step 6. Ashtanga Namaskar (Salutations with eight parts or Points)

Slowly lower your knees to the floor, then exhale. Reposition your hips slightly back and then slide them forward while with your chin and chest in the same place. Lift your back slightly. Two feet, both hands and two knees, your the chin and chest (eight areas of your body) should be in contact with the floor.

Step 7. Bhujangasana (Cobra Pose)

Then slide forward and raise your chest until you are able to make it into cobra position. It is possible to keep your elbows off of the shoulders , and also away from your ears when you are in this posture. Take a look up at the ceiling.

A tip to make this yoga stretch more challenging stretch:

Inhaling take a slow effort to move your chest forward. As you exhale, make an effort to bring the navel downwards. Lower your toes. Be sure to pull as much as you are able to without putting pressure on your body.

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Step 8. Adho Mukha Svanasana (Downward Dog Pose)

Inhaling, lift the shoulders and tailbone of the hips, and then move the body into an inverted ‘V’ position.

Tips to intensify this yoga stretch:

If you can, keep your heel in contact with the ground. Then try to gently raise the tailbone and then deepen it in the stretch.

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Step 9. Ashwa Sanchalanasana (Equestrian Pose)

Inhale and bring the right leg in between both hands. The left knee falls and then to the floor. Then, press the hips downwards and then look up.

A tip to make this yoga stretch more challenging stretch:

Put the right foot between both hands, and place the right calf rests on the floor in a straight position. To increase the stretch, make a an effort gently to pull the hips back towards the floor.

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Step 10. Tadasana (Mountain Pose)

After exhaling, you should begin by straightening your body and then lower your arms. Relax and notice the sensations you feel within your body.

This is the final step in the complete set consisting of Surya Namaskars. Finish the round by repeating the steps. Start this time with the left foot back from step 4 and bring the right leg inwards during step 10. When you’ve completed this step you’ll have completed one full round in Surya Namaskar.

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Surya Namaskar step by Step

Exercise 1: Over the next 10 days, perform 12 cycles of Surya Namaskar then do other yoga poses after which you can rest for one session of yoga Nidra (a tranquil guided meditation taught from Gurudev Sri Sri Ravi Shankar). You’ll be amazed be aware that this simple practice will keep you fit and relaxed throughout the day.

What are the advantages from Surya Namaskar?

Helps maintain heart health

The nervous system is stimulated

It aids in stretching and toning muscles

A fantastic exercise to manage weight loss

boosts the immune system. It boosts the immune

improves cognitive abilities

Overall health improvement improves overall health, helps strengthen the body and soothes the mind.

FAQ on Surya Namaskar Steps

Question: What is the best way to practice Surya Namaskar for newbies?

Answer: Check out the video and try to replicate the Surya Namaskar posture after watching. If you’re experiencing back discomfort, joint pain or muscle weakness It is strongly recommended that you practice the asana with the guidance of a certified yoga instructor.

Question: How do you know the steps to Surya Namaskar?

Answer: The 12 steps or asanas of Surya Namaskar are as follows: Pranamasana, Hastautanasana, Hastapadasana, Horse swaying posture, Dandasana, Ashtanga Namaskar, Bhujangasana, Adho Mukha Svanasana, Horse Sanchalana, Hastapadasana, Hastottanasana, Tadasana.

Question: How do you do a good Surya Namaskar?

Answer: The most important thing to do an effective Surya Namaskar is giving your all in every position. To experience a more profound experience, you need to close your eyes and work at a slower speed.

Question: How long do you need to hold each pose when you practice Surya Namaskar?

Answer: At first, hold each pose the length of time you feel at ease. When you are more comfortable and more, you may want to hold longer, and then gradually increase your ability. If you hold yourself longer than your limit could cause injuries and the loss of energy.

Question: Why do we do 108 Surya Namaskars?

Answer: There’s no reason not to perform 108 Surya Namaskars, aside from the sensation of your body as you finish the goal.

Question: What are the steps within Surya Namaskar?

Answer: 12

Question: Can I do Surya Namaskar everyday?

Answer: Yes, performing Surya Namaskar each day will provide you with many health benefits such as stronger spine, better digestion and glowing skin, as well as an ideal weight.

Question: What number of Surya Namaskars must be completed in a single day?

Answer: Only do what you feel comfortable doing.

Question: What are the negatives from Surya Namaskar?

Answer: Do not perform Surya Namaskar if you suffer from an injury to your back, weakness in the your body as well as high blood pressure arthritis, heart disease wrist injuries or are expecting.

Question: Can Surya Namaskar cut belly fat?

Answer: Yes regularly practicing Surya Namaskar will help you lower belly fat.

Question: What are Surya Namaskar’s characteristics and its advantages?

Answer: Surya Namaskar offers a variety of benefits for health. Some of them are listed below It helps ensure that you are disease-free and well-balanced body and mind circulation * Strengthens heart muscles, stimulates lymphatic system, the respiratory system, as well as spinal cord nerves. Other internal organs: Tone the muscles of the neck, back and arms, shoulders wrists, back and legs, thus promoting general flexibility. Psychologically it regulates the interconnectedness between body, breath, and the mind . The awareness helps you lose weight. helps with hair and skin treatment


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