Benefits Of Surya Namaskar Steps: Discover the Hidden Benefits

Benefits of Surya Namaskar Steps: Step-by-Step Guide to Wellness

Let’s explore the step-by-step benefits of Surya Namaskar and understand how each posture contributes to holistic health.

Step 1: Pranamasana (Prayer Pose)

Stand upright with your feet close together. Take a deep inhale while raising your arms sideways. Relax your shoulders and expand your chest. Now exhale and bring your palms together in front of your chest.

Benefit: Calms the mind and prepares the body. This pose helps you center yourself before starting the sequence. It improves focus, cultivates gratitude, and brings inner peace.

Step 2: Hasta Uttanasana (Raised Arms Pose)

Keep your palms joined and inhale deeply as you slowly lift your arms upwards. Slightly bend backward to open your body. Make sure your biceps are close to your ears.

Benefit: Stretches the chest and abdomen. This pose increases lung capacity, improves posture, and energizes the upper body by opening the ribcage and shoulders.

Step 3: Padahastasana (Standing Forward Bend)

Exhale slowly as you bend forward from the waist. Keep your spine straight and try to touch the ground with your hands.

Benefit: Stimulates digestion and improves flexibility. It massages the abdominal organs, stretches the hamstrings and spine, and enhances blood circulation to the brain.

Step 4: Ashwa Sanchalanasana (Equestrian Pose)

Inhale while stretching your body parallel to the floor. Bring your right knee forward close to your chest’s right side, look upwards, and stretch your left leg backward.

Benefit: Strengthens the legs and opens the hips. This pose improves balance, stretches the groin and spine, and stimulates the digestive system.

Step 5: Dandasana (Stick Pose)

Inhale and stretch your left leg back to join the right leg. Keep your body parallel to the floor.

Benefit: Builds strength and stability. It engages the core and arms, tones the entire body, and improves posture and endurance.

Step 6: Ashtanga Namaskara (Eight Limbs Pose)

Exhale deeply and gently bring your knees down to the ground. Keep your hips raised and lower your chin to touch the floor.

Benefit: Strengthens the arms and chest. This pose works on triceps, chest, and core while improving coordination and flexibility in the spine.

Step 7: Bhujangasana (Cobra Pose)

Raise your chest and torso while keeping your midsection and legs flat on the floor. Support your body with your hands but avoid putting full weight on your arms.

Benefit: Opens the chest, strengthens the spine. This pose improves spinal flexibility, strengthens the lower back, and enhances lung capacity. It helps relieve back pain, improves hormonal balance, and brings emotional stability.

Step 8: Parvatasana (Mountain Pose)

Without moving your feet or palms, lift your hips upward to form an inverted V shape. Slowly exhale as you hold the position.

Benefit: Stretches the back and calves. This step stretches the spine, hamstrings, and shoulders. It enhances blood circulation, improves posture, and helps calm the mind by relieving tension and anxiety.

Step 9: Ashwa Sanchalanasana (Equestrian Pose – opposite leg)

Bring your right foot forward and place your left foot behind you. Keep your body stretched.

Benefit: Balances both sides of the body. This pose activates the opposite side of the body, increases balance and flexibility, stimulates digestion, and improves liver function. It brings symmetry to the body.

Step 10: Padahastasana (Standing Forward Bend)

Exhale and bring your left foot forward next to your right foot. Bend forward with a straight spine.

Benefit: Relaxes the nervous system. This pose calms the brain, relieves stress, and detoxifies the body. It stretches the spine and legs, improves digestion, and increases overall body flexibility.

Step 11: Hasta Uttanasana (Raised Arms Pose

Inhale deeply and raise your arms upwards. Slightly bend backward.

Benefit: Boosts energy and confidence. This pose opens up the chest, stretches the body, and improves blood flow. It energizes the body, enhances concentration, and builds self-confidence.

Step 12: Pranamasana (Prayer Pose)

Exhale and bring your palms together in front of your chest in a prayer position, relaxing your body. This completes one full cycle.

Benefit: Brings everything into balance. The final pose brings mental focus and emotional calm. It aligns the body, breath, and mind, leaving you with inner peace and readiness for the day.