Surya Namaskar for Beginners – How to do Surya Namaskar step by step at home

Surya Namaskar for Beginners
Surya Namaskar for Beginners

Surya Namaskar for Beginners: Practice Every Morning to make healthy and peaceful life

Surya Namaskar is Salute to the sun or sun salutation. This is a sequence of 12 powerful exercise that helps you to make healthy and peaceful life.

These asanas also help a person to come over from depression, anxiety, stress and anger problem. Asanas work on mental issues and give a peaceful and happy life. This is a ultimate guide to surya namaskar for beginners.

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One should include these asanas in their daily routine to get the result. Surya namaskar has 12 asanas that will help you reduce your weight faster and gives you a good physique.

Yoga is our ancient technique introduced by our rishis and munis. Later it is forwarded by Baba Ramdev.

He teaches these techniques beautifully and also tells their advantages. Our P.M Narendra Modi too comes forward and asks country people to adopt yoga for its goodness.

Now yoga’s benefit is proven internationally and celebrated on 21 June as an international yoga day.

The name Surya Namskar is taken from the Sanskrit word Surya, “sun” and Namaskar means “Greeting” or “Salute”.

Each step and movement of this asana has benefits. Now we will discuss Surya Namaskar for Beginners , 12 Surya Namaskar steps and their benefits.

12 yoga poses for Surya Namaskar for Beginners

1 Pranamasana (Prayer Pose)

Pranamasana (Prayer Pose)

Take a mat and stand barefoot. Keep your feet close. Be in the correct posture by putting your back straight. Now, take a deep breath, and fold your hands in a prayer position and relax. 

2. Hasta Uttanasana (Raised Arms Pose)

Hasta Uttanasana (Raised Arms Pose)

Now, after the prayer pose, take a deep breath and lift your both arms, keeping the biceps close to the ears, Stretch your whole body up. Don’t try to take your body back. Just concentrate on your hand and backbone, stretch your hand accordingly.

3. Hastapadasana (Hand to foot pose)

Hastapadasana (Hand to foot pose)

Now, breathing out and bend yourself from the waist and while exhaling bring your hand down. Put your hand beside your feet. Remember by touching the hand down your knees should be straight not bent.

4. Ashwa Sanchalanasana (Equestrian pose)

Ashwa Sanchalanasana (Equestrian pose)

Now, ensure that your legs are in between the palm. Breathe in while pushing your right leg back. And fold your left knee. Your palm should be beside the feet. Your face will move up, seeing the floor. Feel the stretch.

5. Dandasana (Stick Pose)

Dandasana (Stick Pose)

Now, take your left leg back by breathing in. Make your back and both legs straight, and your whole weight is on your palm and feet. Make your whole body in a straight line.

6. Ashtanga Namaskara (Salute with eight parts or points)

Slowly bring your knee down by touching the floor and exhale. By putting your knee down your hips should be up and your chest and chin on the floor.

Ashtanga Namaskara

Your weight will be on your feet, knee and your chest. Your hands will be beside your chest.The two hands, two feet, two knees, chest and chin, total eight parts of the body touch the floor. 

7. Bhujangasana (Cobra Pose)

Bhujangasana (Cobra Pose)

Now, inhale and move forward. Raised your chest and your head by seeing the floor and made a cobra pose. Your leg will be straight, and your weight is on feet, abdomen and palm.

8. Parvatasana (Mountain Pose)

Parvatasana (Mountain Pose)

Now, breathing out, lift your hips by making mountain pose and chest downward by putting your both hands straight on the floor and your head down between your both arms.

9. Ashwa Sanchalanasana (Equestrian pose)

Ashwa Sanchalanasana (Equestrian pose)

Now, we are coming back to our original pose. Breath in moving your right foot forward in between the two hands, straighten your left leg, move your head up seeing on the floor.

10. Hasta Padasana (Hand to foot pose)

Hasta Padasana (Hand to foot pose)

Slowly breath out, now bring your left foot forward. Keep your palm on the floor and head in between a hand moved towards your leg.

11. Hastauttanasana (Raised Arms Pose)

Hastauttanasana (Raised Arms Pose)

Now, breathe in and move your hand from floor to up, stretches your body. Your spine should be a little backbend, hold your breath.

12 Pranamasana (Prayer Pose)

Pranamasana (Prayer Pose)

Now, release your breath move your hand down, make your back straight and fold your hand like a prayer pose. Now relax.

Benefits Of Surya Namaskar (Sun Salutation)

As we all remember from our childhood, we are forced to do Surya Namskar by giving water, and Namskar to the sun. The sun is the ultimate source of energy. And in yoga, we do the same. This morning exercise has many benefits.

It refreshes the body and mind. It also solves many physical and mental problem by daily exercise.

This is a morning exercise but if you don’t have time in the morning you can do it in the afternoon too. But empty stomach. It energizes your body and makes you faster.

Daily practice makes your body flexible and toned your muscles. It also helps to lose weight faster. This exercise will help to tone your digestive system.

8 Benefit of Yoga: How can Yoga Benefit your Mental Fitness and Weight Loss

The most beautiful part of asana is it makes our skin glowing and attractive. The asanas move the blood rotation faster which affects our face and skin.

It also helps to remove our belly fat. Regular up and down moving and stretching poses helps to remove the belly fat. Regular practice will give good result.

The asanas tone the spine, neck, shoulder, arm, hands, wrist, back and leg muscles, thereby promoting overall flexibility. One more important benefit of Surya namaskar is, it reduces fat around the abdomen.

FAQ on surya namaskar for beginners

How many times Surya Namaskar should be done in a day? 

Whether it is the surya namaskar for beginners or for professionals, Remember, you can do Surya Namskar in the morning or can also do it in the afternoon, empty stomach. 

You can go for 7 to 8 rounds, according to your capacity. People even go around 108 rounds. Not in a one time but slowly, you can increase your capacity.

Is it good to do Surya Namaskar every day?

Sure, you can do it daily. By daily practice, you can avail yourself of its benefits. It’s not one-time practice.

Can we do 108 Surya Namaskar every day?

The Surya Namaskar 108 challenge can be a daunting one for many. It is advised, that patient of backache, spine problem patient, abdomen ache .or any other physical problem patient don’t try this. It can be harmful. Pregnant women too can’t do 108 times.

Each morning we born again What we do today is what Matters most”. – Buddha

Here is a list of 12 Surya Namaskar for Beginners: Pranamasana (Prayer Pose), Hastauttanasana (Raised Arms Pose), Hastapadasana (Hand to foot pose), Ashwa Sanchalanasana (Equestrian pose), Ashtanga Namaskara (Salute with eight parts or points), Bhujangasana (Cobra Pose), Parvatasana (Mountain Pose).

In this article, we have discussed 12 Surya Namaskar Steps & Its Benefits, specially Surya Namaskar for Beginners. You can also learn how to do Surya Namaskar step by step at home.

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Hope you find useful information about steps and benefits. Practice this exercise every morning to make healthy and peaceful life.