Surya Namaskar is a sequence of 12 yoga poses that are performed in a particular order. It is also known as Sun Salutation, as it is a way of paying respect to the sun. Surya Namaskar is an excellent way to start your day as it helps in improving flexibility, strengthening muscles, and increasing blood circulation. In this article, we will discuss the steps of Surya Namaskar in Tamil.
Step 1: Pranamasana (Prayer Pose)
The first step of Surya Namaskar is Pranamasana, also known as the Prayer Pose. Stand at the edge of your mat with your feet together and palms in front of your chest in a prayer position. Take a deep breath and relax your mind.
Step 2: Hasta Uttanasana (Raised Arms Pose)
The second step is Hasta Uttanasana, also known as the Raised Arms Pose. Inhale and lift your arms up above your head, keeping your biceps close to your ears. Stretch your whole body, and look up towards your hands.
Step 3: Padahastasana (Standing Forward Bend)
The third step is Padahastasana, also known as the Standing Forward Bend. Exhale and bend forward from your waist, keeping your spine straight. Try to touch your toes with your fingers. If you can't reach your toes, you can hold your ankles or calves.
Step 4: Ashwa Sanchalanasana (Equestrian Pose)
The fourth step is Ashwa Sanchalanasana, also known as the Equestrian Pose. Inhale and take your right leg back, placing your knee on the floor. Keep your left foot in front of you, and look up towards the ceiling.
Step 5: Dandasana (Stick Pose)
The fifth step is Dandasana, also known as the Stick Pose. Hold your breath and bring your left leg back, keeping your body in a straight line. Your hands and feet should be on the floor, and your arms should be perpendicular to the floor.
Step 6: Ashtanga Namaskara (Salute with Eight Parts or Points)
The sixth step is Ashtanga Namaskara, also known as the Salute with Eight Parts or Points. Exhale and lower your knees, chest, and forehead to the floor. Your hips and abdomen should be off the floor.
Step 7: Bhujangasana (Cobra Pose)
The seventh step is Bhujangasana, also known as the Cobra Pose. Inhale and slide your body forward, keeping your hands under your shoulders. Lift your chest off the floor and look up towards the ceiling.
Step 8: Adho Mukha Svanasana (Downward-Facing Dog Pose)
The eighth step is Adho Mukha Svanasana, also known as the Downward-Facing Dog Pose. Exhale and lift your hips up, forming an inverted V-shape with your body. Keep your hands and feet on the floor and look towards your navel.
Step 9: Ashwa Sanchalanasana (Equestrian Pose)
The ninth step is Ashwa Sanchalanasana, also known as the Equestrian Pose. Inhale and bring your right foot forward, placing it between your hands. Keep your left knee on the floor and look up.
Step 10: Padahastasana (Standing Forward Bend)
The tenth step is Padahastasana, also known as the Standing Forward Bend. Exhale and bring your left foot forward, next to your right foot. Try to touch your toes with your fingers, or hold your ankles or calves.
Step 11: Hasta Uttanasana (Raised Arms Pose)
The eleventh step is Hasta Uttanasana, also known as the Raised Arms Pose. Inhale and lift your arms up above your head, keeping your biceps close to your ears. Stretch your whole body, and look up towards your hands.
Step 12: Tadasana (Mountain Pose)
The twelfth and final step is Tadasana, also known as the Mountain Pose. Exhale and bring your arms down to your sides, standing straight with your feet together. Relax your body and take a deep breath.
These are the twelve steps of Surya Namaskar in Tamil. You can perform this sequence every day to reap the benefits of this powerful yoga practice. Remember to breathe deeply and listen to your body, and you will gradually see an improvement in your physical and mental health.