How to do Suryanamaskar at Home – Yoga for Good Health and Beauty

Just a few sessions of Suryanamaskar is as powerful as months of dieting! No wonder the entire world is seen going ga-ga over this amazing yogic therapy. Right from enhancing posture, strengthening muscles to eliminating those extra inches around the waist, Suryanamaskar offers a number of benefits to the practitioner. All you need to do is perform it the right way.

Suryanamaskar comprises of a set of 12 fixed, cyclic postures that need to be performed repeatedly at an easy to ensure a sense of well being, almost instantly.

Surya Namaskar is known to have a deep effect in detoxifying the organs via oxygenation. It also relaxes the body.

How to do Suryanamaskar at Home

Step 1: Pranamasana

  • Stand erect with feet together.
  • Join the palms together in front of the chest in a namaskar mudra.
  • Concentrate on standing straight, steady and in a meditative mood.
  • Breathe slow and steady.

Step 2: Hasta Uttanasana

  • Stretch both arms above the head, palms facing upward.
  • Arch the back and stretch the whole body.
  • This posture stretches the chest and the abdomen and lifts the prana (energy) upwards to the upper parts of the body.
  • Inhaling as you stretch both arms, and hold breath in the stretched arm position.

Step 3: Pada Hastasana

Bend the body forward and down, keeping the spine straight.

  • Avoid collapsing the chest.
  • Keep the legs straight and perpendicular to the ground.
  • Bend knees a little, if needed.
  • Start exhaling as you bend forward.
  • Exhale fully as you reach the bent position.

Step 4: Ashwa Sanchalanasana

  • Extend the left leg back and drop the right knee to the ground.
  • The right knee is bent up and kept between the palms and the right foot placed flat on the ground.
  • Lift the spine and expand the chest.
  • Look straight and concentrate at the centre of eyebrows.
  • Start inhaling and fill your lungs as you reach the position.

Step 5: Parvatasana

  • Bring the right leg back to join with the left leg.
  • Simultaneously raise the buttocks.
  • Lower the head between the arms so the body forms a triangle with the floor.
  • Try to place the heels flat on the ground.
  • Focus your awareness at the neck area.
  • This posture strengthens the nerves and muscles in the arms and legs, stretches the calf muscles and makes the spine straight and taut.
  • It relieves varicose veins and tones spinal nerves.
  • Start exhaling and completely exhale as you reach the posture.

Step 6: Sashtanga Namaskar

  • Gently drop both knees to the ground.
  • Slowly slide the body down at an angle as you bring the chest and chin to the ground.
  • All of the 8 eight limbs including toes, knees, chest, hands and chin should touch the floor.
  • The buttocks must be kept up.
  • Keep the breath out in the exhaled position (bahya kumbhak) as you reach the posture.
  • Start inhaling (purak) as you move to the next posture.

Step 7: Bhujangasana

  • Lower the hips while pushing the chest forward and upward with the hands.
  • Do this until the spine is fully arched and the head is facing up.
  • The knees and lower abdomen remain above the floor.
  • Concentrate on your awareness at the base of spine and feel the tension from the forward pull.
  • Start inhaling and fill lungs and hold breath (purak and anthar kumbhak) as you stay in this posture.

Step 8: Parvatasana

  • Move head backwards, keeping the palms flat touching the floor.
  • Place both feet flat on the ground.
  • Raise the buttocks and lower the head between the arms.
  • Resume back to Posture.
  • Start exhaling as you reach the position.

Step 9: Ashwa Sanchalanasana

  • Extend the right leg back and drop the left knee to the ground.
  • The left knee is bent up and kept between the palms with the sole of left foot flat on ground.
  • Look straight and concentrate at the centre of eyebrows.

Step 10: Pada Hastasana

  • Bring the stretched right foot forward.
  • Join both legs.
  • Bend forward and bring the head between the knees.
  • Start exhaling as you take the position.
  • Remain in position for a few seconds.

Step 11: Hasta Uttanasana

  • Stretch arms backwards.
  • Start inhaling as you reach position.
  • Stay in anthar kumbhak (lungs filled) for a few seconds.

Step 12: Pranamasana

  • Straighten the body.
  • Bring the hands in front of the chest.
  • Straighten the body.
  • Start exhaling as you bring the arms forward.
  • Keep breathing normal in this position.

All of the above mentioned steps constitute one round of Surya Namaskar. After finishing one round, you may rest for few seconds before starting the second round. The asana should be performed on an empty stomach. Practise up to 6 rounds for desired results.


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