Surya Namaskar has a good effect on almost all organs of the body. There are many benefits of Surya Namaskar steps if you start your day practicing the Surya Namaskar steps, you can enjoy a lot of life while keeping distance from various diseases. Surya Namaskar is enough to do 5 to 10 minutes. To be done in front of the sun. If the Surya Namaskar is done from five to twelve times daily, there is no need to perform any other asana.
The benefits of Surya Namaskar steps are countless as it eliminates skin diseases or decreases the possibility of getting old, reduces constipation, increases the functioning of the digestive system, the nerves get activated, and hypertension also decreased due to the regular practice of the 12 sequences of the Surya Namaskar.
Table of Contents
Here Are The Benefits Of Surya Namaskar Steps by Step
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Pranayama (प्राणायाम) or The Prayer Pose Steps
- Stand on the floor or a yoga mat with the feet together
- Enlarge the chest and just relax the shoulders
- Close the eye
- Lift both the arms up
- Exhaling, bring the palms together before your chest in a prayer position
- While inhaling chant this “Om Mitraya Namah”
Benefits of Surya Namaskar steps: Pranayama
One of the benefits of Surya Namaskar Steps Pranayama is that it helps the nervous system to relax and to maintain the body’s balance.
Improve concentration
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Hasta Uttanasana (हस्तउत्तानासन) or The Raised Arms Pose Steps
- Stand on the floor or a yoga mat with the feet together
- Lift your arms up tapping the both biceps close to the ears while inhaling
- Tilt the sides upwards and neck backwards.
- Inhaling, chant this “Om Ravaye Namah”
Benefits of Surya Namaskar steps: Hasta Uttanasana
Enlarges your chest, as a result, you can intake oxygen and thus your lung capacity is utilized fully
It tones and the stretches muscles of your abdomen
The purpose of practicing the raised arm pose is to enlarge the entire body from head to toe.
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Hasta Padasana (हस्तपादासन ) or The Hand to Foot Pose Steps
- In the third position, stand on the floor or a yoga mat with the feet together
- Now gradually lean forward from your waist
- Keep your spine erect
- Touch the feet with your hands and knees with the forehead you can also bring the hands down to floor just beside your feet.
- Keep the knees straight
- Exhaling chant This “Om Suryaya Namah”
Benefits of Surya Namaskar steps: Hasta Padasana
It makes your spine and waist flexible
It helps to stretch your hamstrings and to open your shoulders, arms, and hips.
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Ashwa Sanchalanasana (अश्व संचालनासन) or the Equestrian Pose Step
- Stand on the floor or a yoga mat with the feet together
- In this situation, move the left leg backward by filling the breath
- Drag the chest to the front
- Tilt the neck more backward
- Stretch stance straightened back and pulled the foot of the leg
- While inhaling, chant this “Om Bhanave Namah”
Benefits of Surya Namaskar steps: Ashwa Sanchalanasana
This pose makes the neck and spine flexible
It strengthens your leg muscles. This is one of the Ashwa Sanchalanasana benefits.
This pose helps in constipation and indigestion.
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Dandasana (दण्डासना) or the Stick Pose Steps
- Stand on the floor or a yoga mat with the feet together
- Slowly exhale and move the right leg backward
- The two leg bridges are mixed together and bring your entire body in a straight line
- Stretch the body backward and keep the arms perpendicular to the ground
- Raise buttocks up as high as possible
- Tilt the neck down and place the chin in the groove
- While inhaling, chant this “Om Khagaya Namah”
Benefits of Surya Namaskar steps: Dandasana
This poses helps to stretch your chest, arms, spine, and shoulder
It improves your posture
It also calms tour mind
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Ashtanga Namaskara (अष्टांग नमस्कार) or the Salute with eight parts Pose Steps
- Shoveling the body in parallel to the body, direct the prostate and put the knees, chest, forehead, and chin on the ground
- Raise buttocks up a bit and exhale
- The hands, knees, chest, and chin should touch the floor
- Now chant this “Om Pushne Namah”
Benefits of Surya Namaskar steps: Ashtanga Namaskara
This posture enhances the flexibility of your spine and back, while also strengthening your back muscles.
It is one of the benefits of practicing Ashtanga Namaskar. Additionally,
it helps reduce anxiety and stress.
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Bhujangasana (भुजंगासना) or the Cobra Pose Steps
- In this situation, gradually filling the chest, pull the chest forward and straighten the hands
- Move the neck backward
- Touching the knees earth and standing on the feet
- Confirm you’re stretching as much as possible, don’t force the body
- Now chant this “Om Hiranyagarbhaya Namah”
Benefits of Surya Namaskar steps: Bhujangasana
This pose helps to stretch your shoulders, back, and chest
It also elevates your mood
It increases your flexibility
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Parvatasana (पर्वतासन ) or the Mountain Pose Steps
- Slowly exhale and move the right leg backward
- The two leg bridges are mixed together
- Stretch the body backward
- Raise buttocks up as high as possible
- Tilt the neck down and place the chin in the floor
- While exhaling chant this “Om Marichaye Namah”
Benefits of Surya Namaskar steps: Parvatasana
It upsurges the body’s blood flow to your spinal area
It strengthens your muscles of both the legs and arms.
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Ashtanga Namaskara (अष्टांग नमस्कार) or the Salute with eight parts Pose Steps
- Shoveling the body in parallel to the body, direct the prostrate and put the knees, chest, forehead, and chin on the ground
- Raise buttocks up a bit and exhale
- The hands, knees, chest and chin should touch the floor
- Now chant this “Om Adityaya Namah”
Benefits of Surya Namaskar steps: Ashtanga Namaskara
This pose fetches flexibility to the leg muscles
It tones your abdominal organs
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Hasta Padasana (हस्तपादासन ) or The Hand to Foot Pose Steps
- In this position, stand on the floor or a yoga mat with the feet together
- Now gradually lean forward from your waist
- Keep your spine erect
- Touch the feet with your hands and knees with the forehead you can also bring the hands down to floor just beside your feet.
- Keep the knees straight
- Exhaling chant This “Om Savitre Namah”
Benefits of Surya Namaskar steps Hasta Padasana
This pose helps in digestion
It improves the nervous system
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Hasta Uttanasana (हस्तउत्तानासन) or The Raised Arms Pose Steps
- Stand on the floor or a yoga mat with the feet together
- Lift your arms up tapping the both biceps close to the ears while inhaling
- Tilt the sides upwards and neck backwards.
- Inhaling, chant this “Om Arkaya Namah”
Benefits of Surya Namaskar steps: Hasta Uttanasana
This pose stretch and tone your abdominal muscles
It improves the lung capacity
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Tadasana (ताड़ासन) or The standing Pose Steps
- Stand on the floor or a yoga mat with the feet together
- Enlarge the chest and just relax the shoulders
- Close the eye
- Lift both the arms up
- Exhaling, bring the palms together before your chest in a prayer position
- While inhaling chant this “Om Bhaskaraya Namah”
Benefits of Surya Namaskar steps: Pranayama
One of the benefits of Surya Namaskar Steps Pranayama is that it helps the nervous system to relax and to maintain the body’s balance.
It helps to strengthen your knees, thighs, and your ankles and thus improve your posture.
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