Avoid These 5 Mistakes While Doing Surya Namaskar - Common Mistakes While Doing Surya Namaskar Poses

Avoid These 5 Mistakes While Doing Surya Namaskar - Common Mistakes Doing While Surya Namaskar Poses

Surya Namaskar (Sun Salutation) is extremely beneficial but only as long as it is done properly. Let us find out what are the common mistakes made while doing Surya Namaskar Poses.

Surya Namaskar and its benefits are not unknown to the world. Health and fitness conscious people must be aware of Surya Namaskar (Sun Salutation).

For those who do not know about it, I will tell about it in brief. Surya Namaskar is a sequence of 12 powerful yoga asanas. It has been proven to have a great, energizing effect for your body and mind. It is one of the best physical activity to lose weight.

The point to be noted here is that Surya Namaskar is beneficial only when it is done properly. Otherwise, it does not give the desired effect.

In this article, we will briefly understand about Surya Namaskar (Sun Salutation) steps , Surya Namaskar benefits and common mistakes that should be avoided.

So definitely read this article till the end.

12 Steps of Surya Namaskar - Sun Salutation Poses Step by Step

Surya Namaskar is a complete body workout in itself. It has 12 steps which are involved in 1 complete Surya Namaskar (Sun Salutation). Let us understand them one by one and then you can also watch a video given below to understand better.

• Pranam Asana – Prayer pose
• Hasta Uttanasana – Raised Arms Pose
• Hand to Foot pose
• Horse Handling Pose – Equestrian pose
• Dandasana – Dandasana (Stick Pose)
• Ashtanga Namaskara – Ashtanga Namaskara 
• Bhujangasana – Bhujangasana (Cobra Pose)
• Mountain Pose – Parvatasana (Mountain Pose)
• Ashwasanchalana Asana – Ashwa Sanchalanasana (Equestrian Pose)
• Hasta Padasana (Hand to Foot pose)
• Hastauttanasana (Raised Arms pose)
• Tadasana -Tadasana

You can watch the video given below for Surya Namaskar Poses . Or if you want to read about the steps of Surya Namaskar (Sun Salutation) then you can read here.

5 Mistakes to Avoid - While Surya Namaskar (Sun Salutation)

However, for it to be effective, it is important that you do it with utmost perfection. Here you need to focus on your breathing and movements. You have to be aware of this in the whole Surya Namaskar (Sun Salutation) steps.

Here are five common mistakes that you should avoid, only then will you be able to reap the benefits of this powerful asana. 

1. Not doing breathing techniques properly

The breathing response is of great importance in yoga. During yoga, you must synchronize the movements of your body with your breath. This is also true in the case of Surya Namaskar.

In Surya Namaskar (Sun Salutation) also, which easy breath to take and which one to leave is of great importance. This is where many people make the first mistake.

Abandonment of breathing techniques does not give the desired result. Practice slowly but properly.

2. Not to do Hastuttanasana

Hasta Uttanasana surya namaskar comes twice in one round of steps. The purpose of this asana is to strengthen the spine. This gives a great stretch the entire length of your spine, allowing you to breathe deeply and fully.

So the second common mistake people make is to miss this easy one in order to speed up the sequence of Surya Namaskar. 

Leaving Hasta Uttanasana breaks the cyclic balance of breathing and movement. It also takes away your opportunity to strengthen and decompress your spine. Apart from this, your neck also experiences unnecessary tension.

3. Not doing Dandasana properly

The pose, also known as the four-limbed Dandasana pose or low plank, is not performed properly.

This pose requires your body to be straight and parallel to the ground with the help of palms or toes. A common mistake in this is putting pressure on your lower spine. When you do this, the lower body sinks towards the floor and gives you back pain.

The solution to this problem is simple. If you yourself are making the same mistake, press your feet and palms into the ground first. After that, engage your abdominal and upper body muscles. This will ensure that your spine remains vertical.

4. Mix Up in Bhujang Asana (Cobra Pose) and Upward Facing Dog Pose

There are many similarities between Cobra Pose and Upward Facing Dog Pose (Urdhwa Mukha Svanasana). But both are very different from each other and their importance is also different. Mix sub hoc in both these poses normally folk do something which is completely different.

Cobra Pose is an excellent pose to increase the flexibility of the spine as well as reduce back pain. Whereas Upward Dog Pose helps to stretch the chest and abdominal muscles while strengthening the shoulders, triceps, forearms and low back.

To avoid this, it is recommended that you master the Cobra Pose first. Do not bring it in your Surya Namaskar (Sun Salutation) sequence. Even if you do it later.

5. Not moving forward while riding the horse

At the end of Surya Namaskar, the transition from Downward Facing Dog Pose to Equestrian Pose can be quite tricky, especially when trying to move your leg between your hands.

It is often a mistake that people do not move their knees forward. As a result, too much pressure is placed on the knees, and your hip muscles are not able to stretch properly.

To avoid this mistake, you should bend your knees for a while and then try to move your leg backwards. Also Read: Home Remedies for Headache: 13 home remedies for headache including sandalwood, basil, ginger & mint

Important Tips - Surya Namaskar Do's & Dont's

1. Always do light stretching exercises before starting Surya Namaskar. Failure to do so can injure your muscles, especially if your body is not flexible. Similarly after completing the sequence, it should be finished with some relaxing exercises.

2. For starters, it is recommended to do four sets of Surya Namaskar (Sun Salutation) daily and then gradually increase the number of rounds. Doing too much in one go can harm your body. 

3. After completing all the poses in Surya Namaskar , you should go back to the Pranaam easy position. It signifies the completion of a circle. Many beginners skip this pose, which creates an incomplete circle.

4. Don't be in a hurry to complete all 12 steps. Do it slowly with utmost care and technique.

5. No asana practice is complete without Surya Puja. In fact, Surya Namaskar (Sun Salutation) should never be done just for physical exercise.

Surya Namaskar Benefits

1. Weight Loss - Surya Namaskar for Weight Loss

Regular practice of this yoga technique boosts your metabolism, which helps in reducing weight in the abdominal region.

Along with this, it also stretches, strengthens your abdominal muscles, and prevents unwanted fat deposition in these areas. Your whole body becomes toned. It also makes your body more flexible.

2. Blood pressure and heart related problems

Surya Namaskar is a natural remedy for fluctuating blood pressure. It is also very beneficial for the heart muscle and is an excellent way to treat irregular heartbeat. This is considered to be the most important among many Surya Namaskar (Sun Salutation) benefits.

This yoga technique also lowers your sugar level. As a result, your risk of a heart attack is reduced, and your eyes, kidneys, and nerves remain healthy. 

Also read about  chia seeds for blood pressure control.

3. Improves Energy and Awareness Levels

Like other asanas, this yoga also focuses on breathing exercises. It calms your mind and sharpens your intelligence. The mind, combined with a healthy body, elevates your energy level and makes you self-conscious.

After doing this, you will be stunning and energetic throughout the day.

4. Increases Digestive Power

By doing surya namaskar yoga daily , you can boost your digestive system and prevent many diseases from occurring.

Enhanced digestion makes it easier for the body to absorb nutrients. Better nutrient absorption regulates hormones and enables the body to perform vital functions smoothly. Thus your overall health improves.

Digestive power also increases with quinoa.

Also Read: It is important for every girl to know about this disease, big problems can come after marriage

5. Strengthens Respiratory System

Inhalation and exhalation are an integral part of Surya Namaskar (Sun Salutation). If done correctly, it can help in the proper functioning of your lungs.

Simultaneously, the amount of fresh oxygen supplied to your blood also increases. It releases carbon dioxide and other gases from your system and detoxifies your body and strengthens your respiratory system.

When to do Surya Namaskar

The right time to do Surya Namaskar Yoga is in the morning. Wake up early in the morning and do Surya Namaskar.

However, if timing is a problem, you can do it in the evening as well. But before starting your yoga routine, make sure your stomach is empty.

Practicing Surya Namaskar (Sun Salutation) in the morning rejuvenates your body and refreshes your mind. It makes you more active and prepares your body to do everyday tasks with enthusiasm.

Another benefit of doing this yoga sequence early in the morning is that during this time, the UV rays are not too harsh. As a result, your skin is not exposed to the sun and you can thoroughly enjoy the benefits of this asana.

If you are going to start then you should practice it earlier in the evening. During the evening, our joints are flexible and the muscles of the body are more active, which makes it easier to practice different poses. 

Begin by doing two rounds of Surya Namaskar in the initial days. Then gradually shift to two rounds each day and eventually increase your sets until you can do 12 rounds each day. Keep in mind that increasing your rounds too quickly will have a negative effect on your body.

You can do Surya Namaskar outdoors as well as indoors but ensure that the room is adequately ventilated.

Who should not do Surya Namaskar

Although there are many benefits of Surya Namaskar (Sun Salutation), but still you should avoid doing Surya Namaskar if you are suffering from the following diseases:

• Heart patients should consult a doctor before starting Surya Namaskar (Sun Salutation).
• If you are suffering from back problems, you should practice Surya Namaskar under the guidance of your yoga teacher.
• People suffering from high blood pressure should avoid it.
• People suffering from arthritis or knee pain should not do it or should do it with utmost care only after consulting their yoga guru.
• People suffering due to hernia should also avoid practicing Surya Namaskar.
• If you have a serious injury to the wrist, then you should not do this yoga.
• Pregnant women should not practice Surya Namaskar as it puts pressure on the back and abdominal areas, causing harm to both the mother and the foetus.

Frequently asked questions - FAQ

1. Can Surya Namaskar be done in the evening?

A: Yes, although the best time is morning. If you do it in the evening please make sure that your stomach is completely empty. Do not eat or drink anything for at least half an hour to an hour before.

2. How many sets should a beginner do?

A. As the beginning of this yoga practice, you can do two to four rounds and then slowly go up as high as you can comfortably. You can also start with two rounds every alternate day for extreme beginners. There are 12 rounds of Adarsh ​​Surya Namaskar (Sun Salutation) daily.

3. How many calories do you burn in 10 Surya Namaskars?

A. 10 minutes of Surya Namaskar burns 139 calories, which is more than what you would burn even after swimming for 10 minutes.

4. Can Surya Namaskar reduce belly fat?

A. Yes it helps in reducing belly fat. You can start doing 4-5 Surya namaskar (Sun Salutation) daily 5 times daily in the morning. After a few weeks, start doing it in the evening as well.

5. Can we take bath after Surya Namaskar?

A. Like a warm-up, you need to cool down your body for 10 minutes or 20 minutes after the surya namaskar poses . You should not go to the bath without calming and cooling the body.

Conclusion

Remember: Benefits of Surya Namaskar (Sun Salutation) are many. But the whole process of Surya Namaskar yoga, especially the surya namaskar poses requires you to perform them correctly. It requires your undivided attention in every sequence. 

This requires your body and your mind to focus on each breath and position. 

Without following the Surya Namaskar (Sun Salutation) properly and with the right technique, the benefits cannot be obtained from it. That is why while doing this yoga, you have to pay full attention to surya namaskar poses.

We sincerely hope that now you very well know and understand Surya Namaskar (Sun Salutation) steps names, Surya Namaskar (Sun Salutation) poses step by step and especially some of the most important benefits of Surya Namaskar. Please share this article with your friends & family as well as on your social media and let people be aware of these 5 Mistakes While Doing Surya Namaskar (Sun Salutation).