Surya Namaskar


Benefits of Surya Namaskar

Surya means Sun, Namaskar salutation

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Surya Namaskar is a Yoga technique composed of 12 dynamic movements. The movements of back and forth from Sun Salutation stimulate not only all the joints of the body but also the organs and induce stretch and activate the major musculature of the body.

One of the main benefits of this sequence is also the flexibility of the spine, from the base to the neck.

Besides taking care of the heart and lungs, Surya Namaskar generates a complete treatment to the following systems:





Also excellent recommendation for losing abdominal fat as physical stimulation, menopause, PMS, depression and diabetes.

Optional Sanskrit Mantras to be chanted in reverence to the Sun.

Optional Sanskrit Mantras to be chanted in reverence to the Sun.

1. Pranamasana- Inhale & Exhale

2. Hasta Uttasana- Inhale

3. Hasta padasana- Exhale

4. Ashwa Sanchalasana- Inhale

5. Dandasana- Pause

6. Ashtanga Namaskara- Pause

7. Bhujangasana- Inhale

8. Parvatasana- Exhale

9. Ashwa Sanchalasana- Inhale

10. Hasta padasana- Exhale

11. Hasta Uttasana- Inhale

12. Tadasana- Exhale

Contraindications and cautions:

If you have any of the below, seek a qualified opinion before starting this practice. Severe back pain, slipped disc, high blood pressure, women with unstable menstrual cycle and if pregnant after six months.

Practice is best if done first thing in the morning, if you want to do it in another schedule always important to be on a empty stomach. Follow your pace, resting if necessary and finish with shavasana (Corpse Pose).

This chart illustrates the sequence as a display only, always seek the guidance of a yoga teacher to better understand the Asanas. If done incorrectly can cause more harm than good!