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Perfect Poses: Your Complete Guide To Ace Surya Namaskar

17 Jun, 2019
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Perfect Poses: Your Complete Guide To Ace Surya Namaskar

I must admit that I didn’t quite know what Surya Namaskars were until two years ago. I’d always think that was a fancy term for a set of exercises that required massive expertise. Quite clearly, I wasn’t the one to get all bendy try to ace the pose then.

To begin with, I was pushed to perform Surya Namaskars as a means of medication and not otherwise. They definitely intrigued me, but frankly, I knew very little about them. When I started falling sick very often, I was adviced to either start with medications to put on some weight or simply start exercising.

My frequent visits to doctors and English medicines did give me relief, but they were short-lived. As soon as I stopped them, I’d fall sick, all over again. This on-and-off cycle of wellness wasn’t clearly something that I was wanting to experience. That’s when I was told that Surya Namaskar or Sun Salutation wasn’t just an effective measure to lose weight but a very good way to amp up your fitness quotient too!

How to perform Surya Namaskar

Surya Namaskar is a set of 12 asanas or positions that is to be performed in a sequence. Each sequence is to be performed twice (one from the right and one from the left). Only as you finish these 24 poses (12+12), it is counted as one full cycle of sun salutation.

Your guide to do it right

The asanas are to be performed in this order:

  1. Pranamasana: Stand at the edge of your yoga mat. Place your feet together, balance your weight equally on both the feet. Breathe in deeply, lift both your hands towards the sides. Now exhale by bringing your palms together in front of your chest in prayer position.
  2. Hastauttanasana: Breath in well. Lift your arms up and back, keeping the biceps close to your ears. Stretch well and make sure your whole body is up on the heels.
  3. Hastapadasana: This is a perennial favourite for all the ace yogis. Here, you breathe in, bend forward completely from the waist. As you exhale completely, bring your hands down to the floor beside your feet. As a beginner, you will not be able to ace this post but with time, you’ll be able to do that too.
  4. Ashwa Sanchalanasana: Breathe in- push your right leg back. Push it as far as possible. Bring the right knee to the floor and look up completely.
  5. Dandasana: Famously known as the stick pose, lift your left leg back and bring your whole body in a straight line.
  6. Ashtanga Namaskar:  After the stick pose, bring your knees down to the floor. Take your hips back, slide forward, rest your chest and chin on the floor. This ideally means that both your hands, feet, knees, chest, and chin (8 parts of your body) should touch the floor.
  7. Bhujangasana: One of the most revered poses, bhujangasana or cobra pose is very beneficial for your overall body. Rest your lower body on the floor while raising your erect spine forward. Look up at the ceiling while placing your hands on the sides for supporting your upper body.
  8. Adho Mukha Svanasana: Here, the idea is to bring your body to an inverted ‘V’ pose. Lift your hips and the tailbone up to get the perfect inverted ‘V’.
  9. Ashwa Sanchalanasana: Breathe in- push your left leg back. Push it as far as possible. Bring the left knee to the floor and look up completely.
  10. Hastapadasana: This is a perennial favourite for all the ace yogis. Here, you breathe in, bend forward completely from the waist. As you exhale completely, bring your hands down to the floor beside your feet. As a beginner, you will not be able to ace this post but with time, you’ll be able to do that too.
  11. Hastauttanasana: Breath in well. Lift your arms up and back, keeping the biceps close to your ears. Stretch well and make sure your whole body is up on the heels.
  12. Tadasana: Straighten your body. Bring your arms down. Relax and observe the sensations in your body.

No, we aren’t kidding. One round of Surya Namaskar burns about 14 calories. Not just that, Surya Namaskar is said to be the only workout that involves all parts of your body. It aids efficient blood circulation as well as detoxification that helps in offering you a glowing skin. BONUS! BONUS! BONUS! It can make you fitter, helps with sexual dysfunctions, amps up your immunity and makes you leaner!

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