Surya Namaskar: Step-by-Step Guide, Benefits, and Modifications

How to do surya namaskar step by step in English?

Surya Namaskar, or Sun Salutation, is a foundational yoga sequence consisting of 12 dynamic postures synchronized with breath, designed to warm up the body, build strength, increase flexibility, and calm the mind through a continuous flow.

Introduction to Surya Namaskar

Surya Namaskar, literally meaning "Salutations to the Sun," is a comprehensive yogic practice that integrates physical postures (asanas), breathing techniques (pranayama), and mindfulness. Originating from ancient India, it is revered not just as an exercise routine but as a holistic method to harmonize the body, mind, and spirit. This flowing sequence engages nearly every major muscle group, promotes cardiovascular health, enhances flexibility, and cultivates mental focus, making it an ideal practice for fitness enthusiasts, personal trainers, and kinesiologists seeking a balanced, functional movement routine.

Preparing for Your Practice

To maximize the benefits and ensure safety, consider the following preparatory guidelines:

• Timing: Traditionally practiced at sunrise, Surya Namaskar is effective any time of day, though it's often recommended on an empty stomach.
• Attire: Wear comfortable, breathable clothing that allows for a full range of motion without restriction.
• Environment: Choose a quiet, clean space with enough room to move freely. A non-slip yoga mat is highly recommended for stability and comfort.
• Warm-up: While Surya Namaskar itself is a warm-up, a few gentle stretches or joint rotations (neck, shoulders, wrists, ankles) can further prepare the body, especially if you are new to the practice or feeling stiff.

The 12 Steps of Surya Namaskar (Sun Salutation A) - Step-by-Step Guide

This guide details one full round of Surya Namaskar, which typically involves repeating the sequence, alternating the lead leg for the Equestrian Pose.

1. Pranamasana (Prayer Pose)

• Action/Movement: Stand at the top of your mat with feet together or hip-width apart. Bring your palms together in Anjali Mudra (prayer position) at your chest, thumbs touching the sternum. Shoulders relaxed, gaze forward.
• Breathing: Exhale.
• Muscles Engaged: Gently engages core stabilizers and maintains postural alignment.
• Tips: Establish your breath and intention for the practice.

2. Hasta Uttanasana (Raised Arms Pose)

• Action/Movement: Inhale deeply as you sweep your arms overhead, palms together or shoulder-width apart. Gently arch your back, looking up towards your hands. Keep your shoulders down, away from your ears.
• Breathing: Inhale.
• Muscles Engaged: Erector spinae, deltoids, triceps, trapezius. Stretches the abdomen and chest.
• Tips: Avoid excessive arching; lead with the sternum.

3. Padahastasana (Hand to Foot Pose / Forward Fold)

• Action/Movement: Exhale as you hinge from your hips, folding forward. Keep your spine long initially, then allow a gentle rounding as you reach for your shins, ankles, or the floor. If possible, place palms flat beside your feet. Bend your knees as much as needed to protect your hamstrings and lower back.
• Breathing: Exhale.
• Muscles Engaged: Hamstrings, glutes, erector spinae (eccentrically), abdominals. Stretches the entire posterior chain.
• Tips: Prioritize a flat back over reaching the floor; bend knees generously.

4. Ashwa Sanchalanasana (Equestrian Pose) - Right Leg Back

• Action/Movement: Inhale as you step your right leg far back, dropping the right knee to the mat (optional). Keep your left knee stacked over your left ankle. Gaze forward, lifting your chest. Fingers can be on the floor or fingertips.
• Breathing: Inhale.
• Muscles Engaged: Quadriceps, glutes, hip flexors (stretching the right psoas), erector spinae.
• Tips: Ensure front knee alignment to prevent injury.

5. Dandasana (Plank Pose)

• Action/Movement: Exhale as you step your left foot back to meet your right, coming into a high plank position. Stack your shoulders over your wrists, engage your core, and create a straight line from head to heels.
• Breathing: Exhale.
• Muscles Engaged: Core (rectus abdominis, obliques, transverse abdominis), deltoids, triceps, quadriceps.
• Tips: Avoid sagging hips or piking them too high. Distribute weight evenly through hands.

6. Ashtanga Namaskara (Eight-Limbed Salutation)

• Action/Movement: Gently lower your knees, chest, and chin to the mat, keeping your elbows tucked close to your body. Your hips will remain slightly lifted. Eight points of contact: two hands, two feet, two knees, chest, and chin.
• Breathing: Hold breath or a gentle exhale.
• Muscles Engaged: Triceps, deltoids, pectorals, core stabilizers.
• Tips: This is a gentler alternative to Chaturanga Dandasana (Four-Limbed Staff Pose), where you lower with a straight body.

7. Bhujangasana (Cobra Pose)

• Action/Movement: Inhale as you slide forward and up, lifting your chest off the mat. Keep your pubic bone grounded, elbows slightly bent and tucked in, shoulders rolled back and down. Gaze forward or slightly up.
• Breathing: Inhale.
• Muscles Engaged: Erector spinae, glutes, triceps, deltoids. Stretches the anterior torso.
• Tips: Use back strength, not just arm strength. Avoid crunching the neck.

8. Adho Mukha Svanasana (Downward-Facing Dog)

• Action/Movement: Exhale as you tuck your toes, lift your hips high, and press back into an inverted V-shape. Spread your fingers wide, press firmly through your palms. Straighten your arms and legs as much as comfortable, heels reaching towards the mat.
• Breathing: Exhale.
• Muscles Engaged: Deltoids, triceps, latissimus dorsi, hamstrings, calves. Strengthens and stretches the entire body.
• Tips: Bend knees to lengthen the spine. Focus on pushing the mat away from you.

9. Ashwa Sanchalanasana (Equestrian Pose) - Left Leg Forward

• Action/Movement: Inhale as you step your left foot forward between your hands. Drop your right knee to the mat (optional). Gaze forward, lifting your chest.
• Breathing: Inhale.
• Muscles Engaged: Quadriceps, glutes, hip flexors (stretching the left psoas), erector spinae.
• Tips: Use core strength to bring the foot forward.

10. Padahastasana (Hand to Foot Pose / Forward Fold)

• Action/Movement: Exhale as you step your right foot forward to meet your left, returning to a forward fold. Keep knees bent as needed.
• Breathing: Exhale.
• Muscles Engaged: Hamstrings, glutes, erector spinae (eccentrically), abdominals.
• Tips: Relax the neck and shoulders.

11. Hasta Uttanasana (Raised Arms Pose)

• Action/Movement: Inhale as you slowly roll up or reverse the hinge, sweeping your arms overhead, palms together or shoulder-width apart. Gently arch your back.
• Breathing: Inhale.
• Muscles Engaged: Erector spinae, deltoids, triceps, trapezius.
• Tips: Move with control, engaging the core as you rise.

12. Pranamasana (Prayer Pose)

• Action/Movement: Exhale as you bring your palms together in Anjali Mudra at your chest, returning to the starting position.
• Breathing: Exhale.
• Muscles Engaged: Gentle core engagement.
• Tips: Complete the cycle by repeating the sequence, this time stepping the left leg back first in Ashwa Sanchalanasana (step 4).

Breath Synchronization: The Pranic Flow

The essence of Surya Namaskar lies in its seamless synchronization of movement with breath, known as Vinyasa. Each movement is initiated or completed on an inhale or exhale, creating a rhythmic, meditative flow.

• Inhales typically accompany expansive, upward, or opening movements (e.g., lifting arms, backbends).
• Exhales typically accompany contracting, downward, or folding movements (e.g., forward folds, pressing down). This breath-movement connection enhances oxygen intake, calms the nervous system, and deepens the experience, transforming a physical exercise into a moving meditation.

Modifications and Progressions

Surya Namaskar is adaptable for various fitness levels:

• Beginner Modifications:
  • Forward Fold: Keep knees significantly bent, hands on shins or blocks.
  • Equestrian Pose: Keep back knee down on the mat for support.
  • Plank/Chaturanga: Drop knees to the mat for support.
  • Cobra: Lift only slightly, keeping forearms on the mat (Sphinx Pose).
• Advanced Progressions:
  • Jump Back/Through: Instead of stepping, jump back to Plank from Forward Fold, and jump forward from Downward Dog.
  • Chaturanga Dandasana: Lower from Plank with a straight body, elbows at 90 degrees.
  • Urdhva Mukha Svanasana (Upward-Facing Dog): Lift thighs off the mat in a deeper backbend.
  • Increased Repetitions: Gradually increase the number of rounds.

Benefits of Regular Practice

Consistent practice of Surya Namaskar offers a multitude of physical and mental benefits:

• Cardiovascular Health: The dynamic sequence elevates heart rate, improving circulation and endurance.
• Muscular Strength and Flexibility: Engages major muscle groups for strengthening while simultaneously stretching the spine, hamstrings, shoulders, and hips.
• Weight Management: Burns calories and boosts metabolism.
• Stress Reduction and Mental Clarity: The rhythmic breath and movement sequence calms the nervous system, reduces anxiety, and enhances focus.
• Digestive Health: The abdominal compression and stretching stimulate digestive organs.
• Endocrine System Balance: Believed to stimulate glands such as the thyroid, promoting hormonal balance.
• Posture Improvement: Strengthens core and back muscles, leading to better spinal alignment.

Important Considerations and Safety

As with any physical activity, mindful practice is key:

• Listen to Your Body: Never push into pain. Discomfort is a signal to modify or ease off.
• Consult a Professional: If you have pre-existing medical conditions, injuries, or are pregnant, consult a healthcare provider or a certified yoga instructor before starting.
• Contraindications: Individuals with severe back pain, heart conditions, high blood pressure, or during menstruation (especially the first few days) may need to modify or avoid certain poses.
• Consistency over Intensity: Regular, gentle practice yields more significant long-term benefits than infrequent, intense sessions.

Conclusion: Embracing the Sun Salutation

Surya Namaskar is more than just a sequence of poses; it is a profound practice that connects movement, breath, and awareness. By mastering its steps, you unlock a powerful tool for enhancing physical fitness, cultivating mental tranquility, and fostering a deeper connection with your body. Incorporating Surya Namaskar into your daily routine can serve as a cornerstone for holistic well-being, grounding you in the wisdom of ancient practices while delivering tangible benefits for modern life.