Surya Namaskar: Powerful Yoga Asanas

surya namaskar yogasana postures yoga asanas

Surya Namaskar is one of the many powerful yoga asanas. It is also called the Sun Salutation in English and it is one of the yoga asanas that is done to pay gratitude to the sun. Sun is the main supporter of life on earth after oxygen, and through these yoga asanas of Surya Namaskar, one can pay respect to the sun, as well as exercise to stay fit and healthy. Try these yogasana postures and feel the benefit the even the medicines can’t give in today’s world.

Yoga Asanas General Benefits

Yoga asanas has its benefits and Surya Namaskar is one of the many powerful yoga poses. The best time for performing Surya Namaskar is the early morning hours. Ideally, you should do this yoga pose in an empty stomach. The yoga asanas involved in Surya Namaskar is a perfect cardiovascular workout and it poses immense benefits to the body and mind.  

The Problem

People face back pain, gain weight have dry skin, struggle with digestive problems, have high blood pressure, have an irregular menstrual cycle in the case of women, have extreme anxiety, may carry some toxins in their body and other related problems. What they fail to realize is, these problems have two solutions: 

The difficult solution

Medicine. But it is costly and not everyone has the immunity to take strong medicines. People make their diet according to their problem and try to adjust accepting the fact that they have lost to it and medicines can save them now. 

The easy solution

Yoga asanas (also known as yogasana postures in the United States) in the form of Surya Namaskar (Sun Salutation in English). This powerful yoga pose is not just one pose. It is a combination of many poses that have their benefits. So let’s discuss them one by one in detail.

Steps of Surya Namaskar

It is also known as yoga asanas / yoga postures / yogasana postures in different parts of the world.

1. Pranamasana – The Prayer Pose

Pranamasana Surya Namaskar

Keeping both the feet together, try to balance your body weight equally on both feet. It involves expanding the chest and relaxing the shoulders. While breathing in, arms are lifted up and while breathing out, arms are brought together in the prayer pose as shown in the image.

2. Hastauttanasana – The Raised Arms Pose

Hastauttanasana yogasana postures surya namaskar

While breathing in, the arms are lifted up and slowly moved towards the back. While this is done, effort should be made to keep biceps close to the ears. If possible, try to lift the heels as well and balance the body on the fingers. This is a difficult yoga asanas pose in Surya Namaskar, but extremely beneficial as well.

Pro Tip: Pelvis should be pushed towards the front side and the body should refrain from moving backward.

3. Hastapadasana – The Standing Forward Bend pose

Hastapadasana yogasana postures surya namaskar

While breathing out, try to bend forward and in this process, try to keep the spine straight. Hands should be brought down as much as possible and you should try to touch the floor beside your feet. If you are unable to touch the floor with your hands, follow this pro tip.

Pro Tip: Try to bend the knee a little and touch the floor, once done, gently try to straighten your feet to attain this yoga asana.

4. Ashwa Sanchalanasana – The Equestrian Pose

Ashwa Sanchalanasana surya namaskar yoga asana

Try to kneel down and slowly push one of your legs towards the back and straighten it. The other feet’s knee should be touching your chest. Now try to touch the floor beside your feet with your palms. The feet should be exactly in the center.

Pro Tip: To perfect this yoga posture, try to gently push the hips towards the floor.

5. Dandasana – The Stick Pose

dandasana surya namaskar yogasana postures

If you know what planking is, you know this pose. Except that the body is supported not with your elbow, instead, you support your body with your palms stretched straight to the ground. All this is done while breathing in. 

6. Ashtanga Namaskara – The Salute with Eight Parts Pose

Ashtanga Namaskara yoga asanas

As the name suggests, this yoga posture is done while eight body part is touching the ground. Both feet, both palms, both knees with waist raised slightly, chest and chin touching the floor. 

7. Bhujangasana – The Cobra Pose

Bhujangasana surya namaskar yoga asana yogas

This yoga posture resembles a cobra. With bent elbows, while lying on the belly down, try to move the upper body up and look at the ceiling. Support your body with your palms to complete this yoga asana.

8. Adho Mukha Svanasana – Dog Facing Downward Pose

Adho Mukha Svanasana surya namaskar yoga asanas

This yoga posture is like an inverted V alphabet. The points that touch the ground are both feet and both palms. Al four touching points should touch the floor properly. While the heel is on the ground, breathe in, and try to move the tail up. You should attain this yoga posture rather easily.

9. Tadasana – The Mountain Pose

tadasana moutain pose surya namaskar

This is the simplest yoga posture of all. It does not require any movement. You need to stand still with your feet and body aligned in a straight standing position. Relax your hands to lie effortlessly beside your hips. Peacefully let your mind calm down as you observe this yoga asana. This posture marks the completion of all the steps of Surya Namaskar.

Medical Benefits of Surya Namaskar Yogasana Postures

1. Weight Loss

Surya Namaskar yogasana postures when done quickly speeds up the heartbeat and directly affects the rate at which the heart starts to pump blood. This is beneficial to the cardiac muscles in our body. And indirectly, it contributes to your weight loss. Read more about Ketogenic weight loss here.

2. Fair Skin

Yoga asanas in the form of Surya Namaskar directly improves blood circulation in the body. As the blood circulation happens in the skin, and external cleaning is done, the skin naturally radiates natural fairness. 

3. Indigestion Cure

As the blood circulation increases during Surya Namaskar, the blood reaches your intestines and digestive tract. When one performs the forward pose, the abdominal space stretches, thereby releasing the gas trapped in the system. It’s that simple. 

4. Healing Irregular Menstrual Cycle

When changing the yoga asanas defined in the Surya Namaskar poses, it helps in easing the childbirth process. When performed daily, the abdominal muscles become strong and helps in the less painful menstrual cycle, making it regular. 

5. Reducing High Blood Sugar

When you carry out the Surya Namaskar yogasana posture daily, your body releases enzymes that counter the cholesterol levels. If you control the diet externally, this yoga asanas coupled with diet control can lower the blood sugar and increase the production of insulin in the body. 

6. Decreasing Anxiety

Since this involves constantly changing yoga asanas for Surya Namaskar, this will make your body more physically adaptable to movements and keep anxiety at bay. The endocrine glands become active, improves memory function, helps the nervous system, and benefits people with thyroid disorders. 

For a detailed step-wise practice of each posture, you can refer to this article. For more details on Yoga and weight loss, you can read this post.

While the world goes to take medicines, you can cure your body with the Surya Namaskar and yogasana postures, also known as yoga asanas share above. You will find a soothing relaxation in your daily routine. 

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