Yoga 101: Explaining the Surya Namaskar

The typical morning routine for most people (including me) goes like this: waking up really early in the morning, hitting the snooze button on our alarms at least 100 times, scrolling through Tiktok half-asleep, and then finally getting ready while still being de energized- only to be tired for the rest of the day. 

If this is you, then I have the perfect solution to your morning exhaustion. Behold: The Surya Namaskar.

The Surya Namaskar, otherwise known as the Sun Salutation, is a set of twelve yoga positions made to be cycled through in the morning to help you boost your energy levels, increase your cardiovascular health, and improve your overall strength and flexibility. The best part about this exercise is that it only takes five minutes to do and can be done by anyone-regardless of age and personal strength. 

The first pose is called Pranamanasa (the prayer pose) and is done by standing still on a mat, relaxing your shoulders, and putting your palm together in front of your chest. 

In order to do the second pose, Hastauttanasana (the raised arms pose), you need to raise your arms and bend backwards to stretch your whole body out.

Then, to do Hastapadasana (the hands to foot pose), you need to bend forward and try to touch your toes, while still keeping your knees straight. 

Ashwa Sanchalanasana (the equestrian pose), is the fourth one in the set. To do this, you need to kneel on your left knee, keeping it between your hands, while stretching your right knee back as far as you can.

Then, you can move onto Dandasana (the stick pose), which is similar to a plank; this pose aims to work on improving your core. 

My personal favorite part of the cycle is Bhujangasana (the cobra pose), where you lift your chest off the ground while keeping your hands and feet flat on the floor.

Parvatsana (the downward dog pose) is next, you need to lift your waist towards the ceiling to create a v shape while keeping your head between your arms.From there, the last 4 poses of the cycle are all repeated in this order: Ashwa Sanchalanasana, Hastapadasana, Hastauttanasana, and finally, Pranamanasa.

By incorporating the Surya Namaskar into your daily routine, you will notice some definite changes in your mental and physical health. So instead of starting your morning all groggy and tired, start them with peacefulness and movement and watch it completely transform the rest of your day.

Citations: 

Surya Namaskar – A complete detailed guide for a perfect yoga workout. “Surya Namaskar – a Complete Detailed Guide for a Perfect Yoga Workout.” Art of Living (India), 2019, www.artofliving.org/in-en/yoga/yoga-poses/sun-salutation.