Everything You Need to Know About Surya Namaskaras

1. Why Is The Sun Salutation Good For You?

2. How Many Calories Do You Lose In A Single Set Of Surya Namaskaras?
3. How Many Calories Are You Burning In Your 30-Minute Workout?
4. What Must You Know Before You Start Off With The Asanas?
5. How To Do The Surya Namaskaras?
6. Who Should Abstain From Practicing The Surya Namaskaras?
7. What Are The Benefits of Surya Namaskaras?

Why Is the Sun Salutation Good for You?

When you practice the Sun Salutation regularly, you notice some exceptional
benefits all over your body. The intense and powerful asanas in the practice
have an incredible impact on the stomach, liver, heart, intestines, chest, throat,
and legs, which means the whole body from head to toe is benefited. The Sun
Salutation also improves and enhances blood circulation throughout the body,
and this ensures the proper functioning of the bowels, the stomach, and the
nerve centers. When you practice this routine every day, the Vata, Pitta,
and Kapha are also balanced.

How Many Calories Do You Lose in A Single Set of Surya

Namaskaras?
A single round of Surya Namaskaras helps you burn up to 13.90 calories for
someone who is of average weight. With this as a primary benchmark, you can
decide how many sets to do. With practice, you should ideally be able to do
108. And as you strive to reach that number, you will automatically become fit
and toned.

How Many Calories Are You Burning in Your 30 Minute

Workout?
To give you the larger picture, take a look at how many calories you burn in
30 minutes of different workouts.

Weightlifting – 199 calories

Tennis – 232 calories
Basketball – 265 calories
Beach Volleyball – 265 calories
Football – 298 calories
Bicycling (14 – 15.9 mph) – 331 calories
Rock Climbing – 364 calories
Running (7.5mph) – 414 calories
Surya Namaskar – 417 calories
*Data Courtesy: Sri Ravi Shankar, Artofliving.org*

To Know How It helps to reach your Burning Calories Target:

What Must You Know Before You Start Off with The Asanas?
The best time to practice the Sun Salutation is early in the morning when the
sun is rising. You must make sure your stomach and bowels are empty.

However, some might ask if the Sun Salutation can be practiced in the evening
as well. Yes, it can! Surya Namaskaras can be practiced at sunrise and sunset.
But if you want to practice after sunset, it is no longer Sun Salutation, it
becomes Moon Salutation or Chandra Namaskaras, and includes one more
asana. This can be practiced when the moon is out and visible.

here is no restriction on a place to practice these asanas. However, it is

always more enjoyable to practice these asanas outdoors, or in a fully
ventilated room.

You must also learn to listen to your body. Do not overstretch as a beginner. It
is always advisable to practice this asana under the supervision of a certified
yoga instructor.

Ideally, you should practice at least 12 rounds of the Surya Namaskaras

Every Day, which means six sets on the right leg, and six sets on the left leg.
However, if you are a beginner, it is best you start with four sets, and then
gradually increase the number of sets. Surya Namaskaras usually begin with
a prayer in reverence to the Sun for being the source of energy.
These are 12 Mantras for the 12 sets that are typically practiced.

Om Mitraya Namah
Om Ravaye Namah
Om Suryaya Namah
Om Bhanave Namah
Om Khagaya Namah
Om Poosne Namah
Om Hiranyagarbhaya Namah
Om Marichaya Namah
Om Adityaya Namah
Om Savitre Namah
Om Arkaya Namah
Om Bhaskaraya Namah
How to Do the Surya Namaskaras?
Here is the detailed insight of 12 steps on how to do Surya Namaskar yoga.
Different teachers have different ways of teaching this sequence. Some
incorporate other asanas in the sequence to make it a more intense workout.
The others stick to the basics. Either way, there is no hard and fast rule or fixed
time that you must stay in each asana. However, about 30 seconds in each
asana is ideal.

Step 1 – The Pranamasana or The Prayer Pose

To Do This Pose:
Start the Surya Namaskaras by standing at the edge of your mat. Keep your
feet together, and make sure your weight is equally balanced on both the feet.
You must now relax your shoulders and expand your chest. Inhale and lift both
your arms up. Then, exhale, and bring your palms in front of your chest in a
prayer position.
Step 2 – Hasta Uttanasana or The Raised Arms Pose

To Do This Pose:
Inhale. Lift your arms up and back, making sure your biceps are close to your
ears. Your effort through this pose must be to stretch your whole body, right
from the heels to the tips of the fingers.
Step 3 – Pada Hastasana or Hand to Foot Pose

To Do This Pose:
Exhale and bend forward from the waist. You must ensure your spine is erect.
As you inhale, bring your hands down on the floor and beside the feet.
This asana is also called the Uttanasana. Know More: The complete Guide To
Uttanasana
Step 4 – Ashwa Sanchalanasana or The Equestrian Pose

To Do This Pose:
Now, Inhale, and push your Left Leg back, as far as you possibly can. Bend
your Right Knee, and place your arms next to your feet. Turn your gaze
forward.
Step 5 – Parvatasana or Mountain Pose

To Do This Pose:
Exhale, and lift up your hips and tailbone. Your chest must face downwards to
form an inverted V.
This asana is also called the Adho Mukha Svanasana. Know More: The
Complete Guide Adho Mukha Svanasana
Step 6 – Ashtanga Namaskara or The Salute with Eight Parts

To Do This Pose:
Gently bring your knees down to the floor, and Exhale. Take your hips back,
and slide forward, such that your chin and chest rest on the floor. Raise your
buttocks slightly. You will notice that the hands, feet, knees, chest, and chin
touch the floor. Eight parts in total.
Step 7 – Bhujangasana or The Cobra Pose

To Do This Pose:
Now, slide your body forward. Raise your chest up in the Cobra Pose. Your
elbows must be bent, and your shoulders must be placed away from the ears.
Turn your gaze upwards.

Know More: The Complete Guide To Bhujangasana

Step 8 – Parvatasana or The Mountain Pose

To Do This Pose:
Exhale, and lift up your hips and tailbone. Your chest must face downwards to
form an inverted V.
Step 9 – Ashwa Sanchalanasana or The Equestrian Pose

To Do This Pose:
Inhale, and push your Right Leg back, as far as you possibly can. Bend
your Left Knee, and place your arms next to your feet. Turn your gaze forward.
Step 10 – Pada Hastasana or Hand to Foot Pose

To Do This Pose:
Exhale, and bend forward from the waist. You must ensure your spine is erect.
As you Inhale, bring your hands down on the floor and beside the feet. Exhale.
Step 11 – Hasta Uttanasana or The Raised Arms Pose

To Do This Pose:
Inhale, and lift your arms up and back, making sure your biceps are close to
your ears. Your effort through this pose must be to stretch your whole body,
right from the heels to the tips of the fingers.
Step 12 – The Pranamasana or The Prayer Pose

To Do This Pose:
Keep your feet together, and make sure your weight is equally balanced on
both the feet. You must now relax your shoulders and expand your chest. Inhale
and lift both your arms up. Then, exhale and bring your palms in front of your
chest in a prayer position.