12 Surya Namaskar Steps For Good Health And Peace

• Surya Namaskar, also known as the Sun salutation, is a powerful yoga pose that can boost overall fitness, including physical and mental health.
• It comprises two sets of 12 Surya Namaskar steps each. Every step is an effective yoga pose that helps you stretch, flex, and tone your muscles.
• There are several benefits of Surya Namaskar, including better weight management, improved cardiovascular health, and more mental clarity.

Surya Namaskar or Sun salutation is an effective way to improve your overall fitness by keeping your body healthy and mind peaceful. It comprises 12 powerful yoga poses that improve physical fitness and mental well-being.Through this blog, you will learn one of the main variations of the 12 Surya Namaskar steps to help you achieve fitness goals and live healthier lives.Let’s sit back, relax, and explore the 12 steps of Surya Namaskar.

Through Surya Namaskar, you express your abundant gratitude to the Sun for sustaining life on our planet. Apart from paying your respect to the ultimate source of energy, you also boost your physical and mental health.

Every round of Surya Namaskar consists of two sets, with 12 yoga poses in each set. Let’s understand these steps to move towards achieving fulfilment and peace.

Step 1: Pranamasana (Prayer Pose)

Stand upright with feet together, relax your shoulders, and expand your chest. Take a deep breath in and lift both your arms up from the side. As you exhale, join your palms in front of your chest.

Step 2: Hastauttanasana (Raised Arms Pose)

As you take a deep breath, keep your palms together and slowly lift your hands upward. Bring your ears and biceps close together and slightly bend your body backwards.

Step 3:Hastapadasana (Standing Forward Bend)

While exhaling, keep your spine straight and bend forward. As you exhale completely, bring your palms down to the floor beside your feet. It is necessary to touch the palms on the floor.

Step 4: Ashwa Sanchalanasana (Equestrian Pose)

Take a deep breath in and push your right leg back, bringing your right knee to the floor. Look up and ensure your left foot is between your palms.

Step 5: Dandasana (Stick Pose)

As you breathe in, take your left leg back and bring your body parallel to the floor. Keep your arms perpendicular and stretch in this yoga pose.

Step 6: Ashtanga Namaskara (Salute with Eight Parts or Points)

Gently touch your knees to the floor and exhale. Now, take your hips back and slide forward. Next, bring your chest and chin to the floor. Finally, raise your posterior a little. In this yoga pose, you rest eight parts i.e. two hands, two feet, two knees, chest, and chin.

Step 7:Bhujangasana (Cobra Pose)

Get in the cobra pose by sliding forward, raising your chest and looking up at the ceiling. In this pose, you may keep your elbows bent with your shoulders away from your ears. Stretch yourself as much as you can.

Step 8:Adho Mukha Svanasana (Downward Facing Pose)

As you breathe out, lift your hips and the tailbone. Try and keep your heels on the floor. This will bring your body in an inverted ‘V’ pose.

Step 9:Ashwa Sanchalanasana (Equestrian Pose)

As you breathe in, position your right foot forward between both hands and touch the left knee on the floor. Ensure the right calf is perpendicular to the floor and look up.

Step 10:Hastapadasana (Standing Forward-Bend)

Now, exhale and bring the left foot forward. Let your palms rest on the floor. If necessary, you may bend your knees. But, as you keep breathing, try to straighten your knees and touch your nose to them.

Step 11:Hastauttanasana (Raised Arms Pose)

Breathing in, raise your hands, bend a little backward, and push your hips slightly outward. In this yoga pose, keep your biceps beside your ears.

Step 12:Tadasana (Mountain Pose)

Take a breath out and straighten the body. Next, bring down your arms and relax in this position. Take a few moments to observe how your body feels.With this, you complete one set of Surya Namaskar. Now repeat these 12 steps of Surya Namaskar.However, this time, there is a slight change - take your left foot behind in step 4 and bring the left foot forward in step 9. Completing set two will mark the completion of one round of Surya Namaskar

While you can perform the 12 steps of Surya Namaskar at any time, early morning is usually favourable. Also, it is suggested to perform Surya Namaskar on an empty step.Early morning practice rejuvenates your body and awakens your muscles, aligning the body with the circadian rhythms. Your mind is fresh and calm, which enhances the meditative aspect of Surya Namaskar.Make sure to get the posture right and stay focused to harmonise your body movements with your breath. It is advisable to seek the guidance of a certified yoga teacher.

The benefits of Surya Namaskar are several. Improving your overall health, the Surya Namaskar steps not only boost your physical strength but also help you be at peace. Its other benefits include:

• The 12 steps of Surya Namaskar help improve your overall cardiovascular health.
• These Surya Namaskar steps can boost your flexibility, strength, and stamina.
• They help improve your posture and maintain a straight and balanced position.
• Surya Namaskar steps play a key role in weight management.
• Practising these steps fosters mental clarity and improves concentration.

Start each day on a fresh note with the 12 steps of Surya Namaskar to express gratitude to the Sun and improve the health of your body, mind, and soul. Maintain a set routine to be more disciplined and maximise the benefits of Surya Namaskar.While Surya Namaskar poses contribute to a healthier body, there are some uncertainties that can come unannounced. Luckily, you can prepare for such testing times with a comprehensive health cover.Be it a minor check-up or a major surgery, health insurance can cover medical expenses, reducing your financial burden. Get your health insurance today! Also Read: Top 15 Immunity Booster Foods in Diet To Live a Healthy Life