Surya Namaskar in Winter: Step-by-Step Guide to Maximise Benefits Safely

Surya

Namaskar - also known as sun salutation is one of the best yoga asanas, also known as the heart and soul of yoga, with several health benefits. It is a dynamic sequence of 12 yoga poses that not only help build strength, flexibility, and mindfulness but also keep you strong and agile. In winter, when physical activities naturally decline, doing Surya Namaskar is among the best ways to keep you energetic and fit. If performed correctly, Surya Namaskar is a full-body workout. You can always do it during sunrise anywhere - without the need for any equipment.

How to do Surya Namaskar?

According to yoga experts, the sequence is essentially a series of prescribed motions that begins and ends with Mountain Pose, or Tadasana. It takes you through all kinds of stretching, forward folds, and backbends that build heat and happen in a rhythmic way aligned with your breath. The start of an inhalation initiates your transition from one pose to the next. The beginning of an exhalation acts as a cue for your next transition. Here's a step-by-step guide to doing Surya Namaskar:

Pranamasana

Starting with the prayer pose, you need to stand tall on the front of a mat, keeping your feet hip-width apart and big toes touching. Make sure to first inhale, taking a deep breath, then join palms, keeping elbows flared wide to open chest. Exhale fully to bring focus and keep the spine neutral.

Hasta Uttanasana

To do this pose, also known as the raised arms pose, inhale and sweep your arms up overhead with palms facing each other, thumbs pointing back. Gently bend backward while lifting your kneecaps and firming your thighs.

Hastapadasana

This is the standing forward bend pose, where you exhale, hinge a little forward, and fold your torso over your thighs. Make sure to place your fingertips beside your feet and your head in a relaxed position.

Ashwa Sanchalanasana

For doing the equestrian pose, inhale and step the right foot back into the lunge pose and stack your knees over the ankle at 90 degrees. Drop your hips forward, square pelvis toward the front, and hands around the left foot.

Dandasana

Hop or step the left foot back to align the body in a straight line from heels to crown in a plank pose.

Ashtanga Namaskara

Lower your knees along with your chest and chin, and keep your elbows tucked tight to your sides and your hips lifted slightly.

Bhujangasana

Slide your chest forward using the back muscles without pushing your hands into the cobra pose.

Adho Mukha Svanasana

Slowly tuck your toes under and lift your knees off the mat to push your hips upwards, forming an inverted V shape with the downward dog pose. Keep your hands shoulder-width and feet hip-width.

Downward-Facing Dog

Draw chest toward thighs, pedal heels down alternately, and keep head relaxed between arms in the same position.

Ashwa Sanchalanasana

Step your right foot forward between your hands into a lunge, left knee down if needed, and square hips forward.

Hastapadasana

Bring your left foot forward to meet your right, folding deeply over your legs as in pose 3.

Hasta Uttanasana

Get back up slowly, rising your arms overhead, and slightly backbend as before.

Pranamasana

Return hands to chest prayer.

Warming up before Surya Namaskar

Try a few of these warm-up poses before starting Surya Namaskar:

• Start in Child’s Pose or balasana
• Do a few rounds of Cat and cow pose
• Come into Downward-Facing Dog Pose
• Spend a few breaths in Cobra Pose to warm up your lower back.