Sun Salutation With 8 Modern Reliable Tips and Steps

Sun Salutations Morden Tips And steps
What I Wish Everyone Knew About Sun Salutation. Here’s What No One Tells You About Sun Salutations. It is essential to know the important rules of Modern Sun Salutation. People only share the benefits and steps about sun salutation but it is equally important to know about the rules of Modern Sun Salutation.
Surya Namaskar is not only about alternating backward and forward bending postures but flicks and stretch for the vertebral column through their maximum range giving a profound stretch to the entire body. the basic breathing principle is to inhale during the upward pose and backward bending postures and exhale during forward bending postures, Understand the Surya Namaskar before you regret it.
Any individual who is experiencing hernia, heart disease, back pain, high pulse or some other illness in which specialist advises to avoid lifting substantial loads, such individuals are advised to not perform Surya Namaskar.
Make sure you read the last part of this article to know about the precautions of Surya namaskar. One full round consists of the 12 poses done twice in sequence practice 3 to 9 rounds of the Surya Namaskar daily for maximum benefit. when the same movements are done little quickly the gain is more physical and when they are done slowly and with breath awareness, the gain is more mental and spiritual.


The 12 Names of Sun salutation

1. Pranam Asana
2. Hastautthana Asana
3. Padahastan Asana
4. Ashva sanchalan Asana
5. Dandasana or phalak Asana
6. Ashtanga namaskar
7. Bhujang Asana
8. Adho mukhasvan Asana
9. Ashva sanchalan Asana
10. Padahastan Asana (third step)
11. Hastautthana Asana (second step)
12. Pranam Asana (first step)


Master The Art Of Performing Sun Salutation With These steps

1. Pranam Asana


Stand still and join your hands pressing gently, keep your feet together and distribute your weight all over your feet, your fingertips must be facing upward and hands should touch your heart. stand erect with your feet close together perform Namaskar mudra (position) by joining your palms together in front of your chest.
Key Note – always perform Pranamasana facing towards the sun.

2. Hastautthana Asana

hastautthana asana

breathe in and stretch your arms over your head into the Anjali mudra and then arch your back. feel the healthy stretch in your whole body.

Key Note – practice Hastautthana asana on empty stomach only. don’t practice it if you experience Health or Physical problems on hip joints, ankles, Sciatica, abdominal hernia, or spine injury.

3. Padahastan Asana


breathe out and bend forward while bringing your hands back to the chest in namaskar mudra. Perform the padahastasana by bringing your head to your knees while keeping your hands on either side of your feet.

Key Note – Practice Padahastanasan according to your body’s ability to bend and stretch. skip this position if you suffer from severe back pain, high blood pressure or knee problems.

4. Ashwa sanchalan Asana

Ashva sanchalan asana


breathe in and extend your right leg back until it is as straight as possible and you’re balanced on your toes and hands your left leg should be bent with a soul flat on the ground lift your head and then back and open up your chest.This is the Ashwa sanchalan, the equestrian posture.

Key Note – individuals suffering from a neck problem should look straight instead of looking upward.

5. Dand Asana

Dandasana or phalak asana


while breathing out, bring your left leg back towards the right and keep the feet just a foot apart with your toes flat to the ground, simultaneously raise your buttocks and lower your head between your arms so that your body forms a triangle with the ground. This is the meru asanas or the mountain posture. 

Key Note – avoid this position if you have a wrist injury or shoulder injury. Don’t perform Meru Asana if you experience the problem of  Kidney stones.

6. Ashtanga Namaskar

Ashtanga namaskar


while maintaining the posture, take a deep inhalation while breathing out drop both knees to the ground and slowly slide the body down at an angle and bring your chest and chin to the ground and parts of your body namely your toes, knees, chest, hands, and chin should touch the ground while the buttocks are kept up.

Key Note – person suffering from a back injury or spine injury and buttock pain should not perform Ashtanga namaskar.

 7. Bhujang Asana



breathe in and Come into bhujangasana (as illustrated in below) image, the cobra position. look upward and bend your back towards at the base of your spine and feel a healthy stretch in your back and neck.

Key Note – pregnant women should not perform bhujangasana.

8. Adho MukhaSvan Asana

Adho mukha svanasana

gently lift your hips in the upward direction making an inverted ‘V, shaped Posture with your palms and toes stick to the ground (as shown in the below illustration).

Key Note – people with weak eye cappilaries, detachd retina or any eye disease or infection should not perform Adho mukha svanasana.

9. Ashva sanchalan Asana

Ashva sanchalan asana


comes back to the Ashva sanchalan asana. This strengthens the arms and legs, as well as the spinal column. inhale and bring your right leg forward in between your hands while keeping your left leg in its original position to perform the ashwa sanchalan asana.

10. Padahastan Asana


 breathe out and bring your left foot forward to come into the padahastasana.

11. Hastautthana Asana

hastautthana asana

come back to Utthana Hasta Pose by bringing the left forward. Keep the palms on the floor. You may twist the knees if required.

12. Pranam Asana



Now breathe in and come up and perform the Anjali mudra and bend backward breathe out and come back to the standing while bringing your hands back to the chest in namaskar mudra.
Breathe in and come up and perform the Anjali mudra and bend backward breathe out and come back to the standing while bringing your hands back to the chest in the namaskar mudra and finally relaxing in the samasthiti with deep breathing.

Advice That You Must Listen Before Performing Sun Salutation.

The Truth About Sun Salutations Is About To Be Revealed. Surya Namaskar is the source of energy for all living organisms, it makes the whole and balanced development of our body, moreover it helps the mind to concentrate and sharpen the intellect. Surya namaskar has its own benefits but it is also important for us to look through its contraindications. here is a brief about some of the common contraindication about sun salutation.
High BP patients should do this asana with caution and should not do Surya Namaskar, even patients with cervical spondylitis should not do Surya namaskar. Avoid practicing sun salutation at the time of menstruation and during pregnancy.
You Know About Surya Namaskar/Sun Salutation Interesting History? If No CLICK HERE to know more.
Readout – Quora Foram Chat to know about more contraindications in detail

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