Step-by-Step Guide: How to Do Surya Namaskar (Sun Salutation) Correctly

Surya Namaskar, also known as Sun Salutation, is a powerful yoga practice that combines a sequence of postures with controlled breathing. This ancient practice not only stretches and strengthens your body but also calms your mind and uplifts your spirit. If you're new to Surya Namaskar or want to ensure you're performing it correctly, this step-by-step guide will walk you through each posture, allowing you to reap the numerous benefits of this beautiful practice.

Step 1: Pranamasana (Prayer Pose):

• Stand tall at the front edge of your mat with your feet together and palms pressed together at your heart center.
• Relax your shoulders and lengthen your spine.
• Take a few deep breaths, grounding yourself and setting your intention for the practice.
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Step 2: Hastauttanasana (Raised Arms Pose):

• Inhale deeply and lift your arms up while keeping your palms together.
• Gently arch your back and gaze up at your hands.
• Engage your core muscles and ensure that your biceps are close to your ears.
• Maintain a smooth and steady breath throughout.
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Step 3: Hasta Padasana (Hand to Foot Pose):

• Exhale slowly as you bend forward from your hips, keeping your spine straight.
• Place your hands beside your feet or hold onto your ankles, depending on your flexibility.
• Keep your knees straight and avoid any strain. If necessary, bend your knees slightly.
• Relax your neck and let your head hang down.
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Step 4: Ashwa Sanchalanasana (Equestrian Pose):

• Inhale deeply and step your right leg back, placing your right knee on the floor.
• Keep your left foot between your hands, ensuring that your left knee is directly above your left ankle.
• Lift your chest and gaze forward, maintaining a gentle stretch in your right hip flexor.
• Press your hands firmly into the mat for stability.
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Step 5: Dandasana (Stick Pose):

• As you exhale, step your left leg back, aligning your body in a straight line from head to heels.
• Engage your core muscles, firm up your leg muscles, and balance on your hands and toes.
• Keep your neck neutral, and avoid sagging or raising your hips.
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Step 6: Ashtanga Namaskara (Eight-Limbed Pose):

• Gently lower your knees, chest, and chin to the floor while exhaling.
• Your hips should be slightly lifted, and your elbows should be tucked close to your body.
• Take a moment to relax and feel the grounding energy of the pose.
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Step 7: Bhujangasana (Cobra Pose):

• Inhale as you slide forward and lift your chest off the ground.
• Keep your hands next to your shoulders and your elbows slightly bent.
• Roll your shoulders back and down, and open your heart.
• Maintain a steady breath and avoid straining your neck by keeping your gaze forward or slightly upward.
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Step 8: Adho Mukha Svanasana (Downward-Facing Dog Pose):

• Breathe out, fold your toes, and lift your hips up and back.
• Create an inverted V-shape with your body, lengthening your spine and legs.
• Spread your fingers wide and press your hands immovably into the mat.
• Engage your thigh muscles and aim to bring your heels as close to the mat as possible.
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Step 9: Ashwa Sanchalanasana (Equestrian Pose) - Repeat:

• Inhale deeply and step your right foot forward between your hands.
• Place your left knee on the mat and align your right knee directly above your right ankle.
• Lift your chest, look forward, and experience the stretch in your left hip flexor.
• Keep your hands firmly grounded for support.
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Step 10: Hasta Padasana (Hand to Foot Pose) - Repeat:

• Exhale as you bring your left foot forward to meet your right foot.
• Maintain a straight spine and let your head relax down.
• You can hold your ankles or place your hands beside your feet.
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Step 11: Hastauttanasana (Raised Arms Pose) - Repeat:

• Inhale deeply and raise your arms up, palms together.
• Arch your back gently and look up, keeping your biceps close to your ears.
• Engage your core and enjoy the stretch.
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Step 12: Pranamasana (Prayer Pose) - Repeat:

• Exhale, bring your palms together at your heart center, and stand tall.
• Take a moment to acknowledge the energy you've cultivated and offer gratitude.
• Relax and breathe deeply.
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Conclusion:

Surya Namaskar is a beautiful practice that harmonizes your body, mind, and spirit. By following this step-by-step guide, you can confidently perform each posture, ensuring correct alignment and maximizing the benefits of this dynamic sequence. Remember, practice makes perfect, so start slowly and gradually increase the number of repetitions as you become more comfortable. Embrace the grace and power of Surya Namaskar, and allow it to illuminate your path toward holistic well-being.