{"id":580,"date":"2021-03-16T10:37:38","date_gmt":"2021-03-16T05:07:38","guid":{"rendered":"https:\/\/www.vinyasayogaashram.com\/blog\/?p=580"},"modified":"2023-06-28T10:54:49","modified_gmt":"2023-06-28T05:24:49","slug":"how-to-do-surya-namaskar-its-benefits-step-by-step-instructions-precautions","status":"publish","type":"post","link":"https:\/\/www.vinyasayogaashram.com\/blog\/how-to-do-surya-namaskar-its-benefits-step-by-step-instructions-precautions\/","title":{"rendered":"How to Do Surya Namaskar or Sun Salutations? \u2013 Its Benefits, Step by Step Instructions &#038; Precautions."},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"580\" class=\"elementor elementor-580\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a1a2638 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a1a2638\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3f72ba7\" data-id=\"3f72ba7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f12eb2d elementor-widget elementor-widget-image\" data-id=\"f12eb2d\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"2560\" height=\"1707\" src=\"https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2021\/03\/sun-salutation-scaled.jpeg\" class=\"attachment-full size-full wp-image-591\" alt=\"\" srcset=\"https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2021\/03\/sun-salutation-scaled.jpeg 2560w, https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2021\/03\/sun-salutation-300x200.jpeg 300w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7e1c3a3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7e1c3a3\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-aa59ce7\" data-id=\"aa59ce7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-dfaf321 elementor-widget elementor-widget-text-editor\" data-id=\"dfaf321\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a2e209ca9a28\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a2e209ca9a28\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.vinyasayogaashram.com\/blog\/how-to-do-surya-namaskar-its-benefits-step-by-step-instructions-precautions\/#Surya_Namaskar_or_Sun_Salutations\" title=\"Surya Namaskar or Sun Salutations:\">Surya Namaskar or Sun Salutations:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.vinyasayogaashram.com\/blog\/how-to-do-surya-namaskar-its-benefits-step-by-step-instructions-precautions\/#How_to_Do_Surya_Namaskar_Step_by_Step_Instructions\" title=\"How to Do Surya Namaskar? Step by Step Instructions:\">How to Do Surya Namaskar? Step by Step Instructions:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.vinyasayogaashram.com\/blog\/how-to-do-surya-namaskar-its-benefits-step-by-step-instructions-precautions\/#Surya_Namaskar_Benefits\" title=\"Surya Namaskar Benefits:\">Surya Namaskar Benefits:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.vinyasayogaashram.com\/blog\/how-to-do-surya-namaskar-its-benefits-step-by-step-instructions-precautions\/#Surya_Namaskar_Precautions\" title=\"Surya Namaskar Precautions:\">Surya Namaskar Precautions:<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Surya_Namaskar_or_Sun_Salutations\"><\/span><strong>Surya Namaskar or Sun Salutations:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><p>Surya Namaskar is a practice of 12 graceful postures in a sequence which is performed to express our gratitude towards the source of energy(sun) to get our own system fine-tune with the nature and allowing our body to become heated to work against disease and make ourselves feel more lively and rejuvenated. In Ashtanga vinyasa tradition as per K.Patabhi jois we must start our yoga practice with sun salutation so we can make our body eligible to move smooth and in flow.<\/p><h2><span class=\"ez-toc-section\" id=\"How_to_Do_Surya_Namaskar_Step_by_Step_Instructions\"><\/span><strong>How to Do Surya Namaskar? Step by Step Instructions:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li>Start from standing position and join the palm before chest, Tadasana<\/li><li>Inhale raise hands over head and bend backward as far as you feel comfortable,<\/li><li>Exhale bend forward from hip and bring the forehead towards knee.<\/li><li>Inhale take the right leg back and drop the right knee down, palms on the floor and try to lift chest and chin up.<\/li><li>Exhale step the left leg back too and join both feet while hands press on the floor and hip lifts higher.<\/li><li>Now hold the breath drop knees chin chest down on floor while hip remains off the floor.<\/li><li>Inhale slide forward, bring the belly down to floor, push on to hands and lift the chest and chin up.<\/li><li>Exhale push onto hands bring the head down and lift the hips high.<\/li><li>Inhale step the right leg forward between palms and drop the left knee down, lift chest and chin up.<\/li><li>Exhale bring the left leg forward too, and bring the forehead to the knee.<\/li><li>Inhale join the palms raise the hands overhead and bend backward.<\/li><li>Exhale return in standing position.<\/li><li>Repeat the same posture on left side, and it will make one round<\/li><li>You can practice as many rounds as it is needed or you want.<\/li><\/ul><h2><span class=\"ez-toc-section\" id=\"Surya_Namaskar_Benefits\"><\/span><strong>Surya Namaskar Benefits:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><p>Sun salutation is one of the best way to exercise the physical body and calm down the mind, it boosts energy, increase heat that allows all diseases to disappear,\u00a0 sun salutation is a way to rejuvenate the whole body, it is a wonderful mix of strengthening and flexibility exercises, it strengthens arms , legs and spine most importantly and also stretches thighs muscles and makes our spine mobilize. Sun salutation can be a cure and firstly a prevention to several ailments such as obesity, low blood pressure (hypotension), arthritis ,joint pain , and can reduce the blood sugar level and so on.<\/p><h2><span class=\"ez-toc-section\" id=\"Surya_Namaskar_Precautions\"><\/span><strong>Surya Namaskar <\/strong><strong>Precautions:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li>Surya Namaskar is wonderful set of practice which could lead to many possibilities to a person in terms of health and spirituality even and to help one be in touch with nature of one\u2019s own existence, but done incorrectly could lead to problems like injuries, and can disturb some bodily function if not done knowing some precautions<\/li><li>People suffering from\u00a0<strong>Blood<\/strong>\u00a0Pressure or Heart problems should make sure they do it with as much ease as possible and better practice under the guidance of a teacher.<\/li><li>People who have had\u00a0<strong>surgery<\/strong>. (Only after consultation with the doctor)<\/li><li>Those having hernia should be more careful about how they feel while practicing<\/li><li>People having any kind of problem in spine should make sure the practice doesn\u2019t make it worse rather do more of a self assessment while practice.<\/li><li>People should avoid imitating others position, one must try to do the way his body responds to it.<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8fdfa72 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8fdfa72\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b17b396\" data-id=\"b17b396\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1d9a084 elementor-widget elementor-widget-video\" data-id=\"1d9a084\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=m9UDkNrf6vE&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f900f15 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f900f15\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-95c6883\" data-id=\"95c6883\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a5d9e39 elementor-widget elementor-widget-wp-widget-recent-posts\" data-id=\"a5d9e39\" data-element_type=\"widget\" data-widget_type=\"wp-widget-recent-posts.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\n\t\t\n\t\t<h5>Recent Posts<\/h5>\n\t\t<ul>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/www.vinyasayogaashram.com\/blog\/transform-your-passion-into-purpose-with-a-life-changing-yoga-instructor-course\/\">Transform Your Passion Into Purpose with a Life-Changing Yoga Instructor Course<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/www.vinyasayogaashram.com\/blog\/awaken-your-inner-teacher-with-yoga-teacher-training\/\">Awaken Your Inner Teacher with Yoga Teacher Training<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/www.vinyasayogaashram.com\/blog\/beginner-yoga-postures-15-easy-yoga-postures-for-beginners-to-start-at-home\/\">Beginner Yoga Postures: 15 Easy Yoga Postures for Beginners to Start at Home<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/www.vinyasayogaashram.com\/blog\/yoga-and-stretching-for-beginners-easy-yoga-movements-stretching-yoga-for-beginners\/\">Yoga and Stretching for Beginners: Easy Yoga Movements &amp; 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