If you’re looking for a simple and interesting way to start your day that provides a diverse range of health benefits, Surya Namaskar is what you should be doing. Here is a step-by-step guide to how to do Surya Namaskar in 12 steps.
Tadasan
Stand in the Tadasana position with your hands joined like you’re praying, close to your heart. Tadasan improves posture, strengthens your thighs and can even help relieve back pain.
Urdhva Hastasana
Inhale and bring your arms out to your sides and stretch them up. This position improves posture, strengthens your thighs and opens up stiff shoulders.
Uttanasana
Exhale and swan dive downward, hinging at your hips and bringing your palms flat on either side of your feet. Uttanasana stretches and lengthens your hamstrings.
Lunge
Inhale and bring your left foot to the back of the mat, come up on to your finger tips into a low lunge. Make sure your right foot is between your palms and that your knee and ankle is straight. You can hold this position for a few seconds.
Plank pose
Draw your torso forward until your shoulders are over your wrists and your whole body is in one straight line or represents a plank. This position strengthens your arms and spine.
Ashtanga Namaskara
Exhale and drop down to your knees, then bring your chest and chin forward and down to the floor, place your chest right between your hands. Your hips should not touch the ground. This position increases flexibility of your spine.
Urdhva Muhka Svanasana
Lift your upper body, keeping your legs firmly on the ground. This is also known as upward facing dog. It strengthens your arms, wrists and abdomen and increases the flexibility of your spine.
Adho Mukha Svanasana
Curl your toes under and push back raising the hips and straightening your legs. This pose stretches and strengthens your whole body and also helps to relieve back pain.
Lunge
Come back to the fourth position. Again, make sure your knees and ankle are in a straight line when you bring your foot forward and should be placed between your palms. You can also pulse in this position to stretch your legs.
After you finish the ninth position repeat the third step. When bringing your left foot forward, make sure you place it between your palms.
After step 10, inhale and get your body into the pose of the second step. Proper breathing during the exercise ensures you do not get tired.
End by coming back to the first position. Remember to start slowly before picking up the pace of the exercise.
Benefits of Surya Namaskar
- Promotes balance, stimulates the respiratory system, exercises the shoulder, back and neck muscles.
- Promotes digestion, exercises arms and shoulder muscles, tones the spine, promotes flexibility in the back and hips.
- Improves blood circulation, tones abdominal tracts, stretches back and leg muscles, stimulates spinal nerves and lymphatic system.
- Exercises spine, strengthens hand and wrist muscles.
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