https:// mefits.in/ surya- namaskar -guide
By Dr S.K.jha/ mefits.in
Learn Surya Namaskar step -by-step with benefits, tips and a complete beginner guide. Improve fitness, flexibility and mental health and weight loss.
🌿. In today’s fast-paced lifestyle, finding time for fitness is challenging. Many people look for a simple yet effective workout that benefits both mind and body.
Among all Yoga practices, Surya Namaskar ( Sun Salutation)is the perfect yoga practice and one of the most powerful yoga practices. It combines 12 yoga poses in a sequence that benefits both the body and mind.
Whether You want to:
- Lose weight
- Improve flexibility
- Reduce Stress
👉. Surya Namaskar is a perfect daily practice.
🌞. Surya Namaskar is a traditional yoga sequence performed in a flow of 12 postures, synchronised with breathing.
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👉 it is a best practice in the morning facing the Sun.
🗓️. 12 Steps of Surya Namaskar
- Pranamasana( Prayer Pose)
- Stand straight
- Join hands in prayer
2) Hastauttanasana ( Raised Arms Pose)
- Raised arm overhead
- Slightly bend backward
3) Padahastasana( Forward Bend)
- Bend forward
- Touch your feet
4) Ashwa Sanchalanasana ( Equestrian Pose)
- Take one leg back
- Look forward
5) Dandasana ( Plank Pose)
- Bring the other leg back
- Keep body straight
6) Ashtanga Namaskar
- Knees, chest and chin touch the ground
7) Bhujangasana ( Cobra Pose)
- Lift chest upward
8) Parvatasana ( Mountain Pose)
- Lift hips upward
9) Ashwa Sanchalanasana
- Bring one leg forward
10) Padahastasana
- Bend forward again
11) Hastauttanasana
- Raise arms and bend back
12) Pranamasana
- Return to prayer position
⚡ How many Rounds Should We Do?
- Beginners: 3-5 rounds
- Intermediate: 6-10 rounds
- Advanced: 12+ rounds
👉. Start slow and increase slowly
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💥. Benefits of Surya Namaskar
💪 Physical Fitness
- Improves flexibility
- Strengthen muscles
- Helps in weight loss
🧠. Mental Benefits
- Reduces stress
- Improves focus
- Calms the mind
♥️. Health Benefits
- Improves digestion
- Boosts immunity
- Enhances blood circulation
🕛. Best Time to Practice
- Early morning ( best)
- Empty stomach
- Fresh environment
⚠️. Precautions
- Avoid if you have severe back pain
- Pregnant women should consult a doctor
- Practice slowly to avoid injury
🧘♂️ Tips for Beginners
- focus on breathing
- maintain proper posture
- don’t rush
- be consistent
🗓️ Daily Routine
Morning
- warm-up ( 5 minutes)
- 5 rounds of Surya Namaskar
Evening
- Light stretching
- Meditation
✍️. Final Thoughts
Surya Namaskar is a complete workout for the body and mind. It improves physical fitness, mental clarity and overall health.
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Who Physical Activity Resources/ http://www.who.int/
👉. So, start with a few rounds daily and build a healthy routine.
⚠️ Disclaimer
This article is for informational and educational purposes only. Consult a certified yoga instructor or healthcare professional before starting if you have any health conditions.
Dr S.K.Jha