The term is derived from two Sanskrit roots surya meaning “sun” and namaskar meaning “greetings” or ‘salutations’”.
Table of Contents [Expand All]
Introduction to the Asana
Benefits
- Alleviating back pain
- Improve heart health and stamina
- Stimulates the digestive system
- Strengthening the core
- Eases menstrual cramps
Ailments Tackled
- Release Stress and Anxiety
- Boosts metabolism and supports weight management
- Helps in managing asthma and other respiratory conditions
- Reduces menstrual cramps and discomfort
- Manages blood pressure levels
Steps to perform the Asana: Surya Namaskara (Therapy)
- Stand on the Top of the Mat in Tadasana.
- Stand with feet together, knees tight, chest forward, arms extended downwards.
- Inhale join the palms into Namaskara position in front of the sternum.
- Exhale, release the hands. Inhale and stretch the arms up into Urdhva Namaskäräsana.
- Exhale and lower the arms and trunk down, keep the palms by the sides of the feet, open the fingers into Uttanasana.
- Inhale, exhale by bending the knees jump back with both the feet into Adho Mukha Svanasana.
- Keep your feet and heels down touching the floor.
- Knee should be straight.
- Exhale lower the chest towards the floor, keeping the pelvis, thighs and knees above the floor into Chaturanga Dandasana.
- Inhale, lower the hips towards the floor, raise the chest up, look up to be in Urdhva Mukha Svanasana.
- Inhale raise the chest straighten the arms and look up.
- Exhale come back to Adho Mukha Svanasana.
- Inhale, bend the knees, exhale and jump with the feet between the hands and straighten the legs, take the head towards the shins.
- Inhale, raise the trunk and arms upwards into Urdhva Hastasana.
- Exhale, fold the palms in front of the chest, inhale into Namaskäräsana.
- Release the hands by the sides into Samasthiti.
Key Alignment Points
- Hinge from the hips, not the waist
- Keep spine long, avoid rounding the back
- Engage core and legs
- Elbows close to the body
- Maintain core engagement throughout the sequence to support the spine and balance
- Synchronize breath with movement. Inhale during upward movements and exhale during downward movements
Common Misalignments / (Mistakes)
- Overarching the lower back, collapsing the chest
- Rounding the back, locking the knees
- Sagging hips, shoulders collapsing towards the floor
Contraindication / Cautions
- Avoid in case of herniated discs, sciatica, or severe back pain
- Avoid in case of any injury or surgery
- Avoid during pregnancy
- Avoid in case of vertigo and Carpal Tunnel Syndrome
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