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10 Frequent Errors in Surya Namaskar Follow And How To Keep away from Them


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Have you ever ever gone by a actuality examine to your Surya Namaskar observe? Surya Namaskar for newcomers is commonly mistaken as a mere bodily exercise that’s carried out as a preliminary observe for an additional yoga session.

Understanding Surya namaskar past its bodily postures turns out to be useful to keep away from the widespread errors that each newbie commits.

Each aspirant has been advised that Surya Namaskar is the core of yoga since many of the conventional texts declare that no yogic session is taken into account profitable till the Solar is worshipped. Nonetheless, widespread errors newcomers typically are inclined to make by avoiding a number of elements of this observe, i.e., both pose alignment, breath coordination, mantra chanting, or conscious vinyasa.

Due to this fact, this piece of knowledge is framed for the newcomers to keep away from the widespread errors and grasp the 12 poses of Surya Namaskar.

10 widespread Surya Namaskar errors

Each particular person has a distinct way of life thus completely different physique approaches for yoga. Nonetheless, each newbie tends to try these widespread blunders whereas training Surya Namaskar.

1. Improper warm-up

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Surya Namaskar entails the complete physique which calls for energy and suppleness. Newcomers typically lack each and leaping proper into the poses of Surya namaskar results in worse penalties, viz, muscle cramp, harm, and so on.

Due to this fact, earlier than commencing into surya namaskar observe, embody gentle stretches, head, shoulders, wrists, knees, and hips rotation into your warm-up routine to boost the vary of movement and lubricate the foremost joints of the physique.

2. Underestimating the importance of breath syncing

All of the 12 poses of Surya Namaskar are organized in a specific sequence following a set respiratory sample.

Newcomers typically are inclined to both lose the importance of synchronizing the breath with the strikes or ignore it for sake of completion of the rounds. It is not going to fulfill the specified outcomes and in the end lose the essence of Surya Namaskar for which it’s thought of the King of the yoga poses.

The respiratory sequence of Surya namaskar is a should as a way to get most of its fruitful advantages. The sequence normally begins with one deep inhale and exhale in standing tadasana, then every pose of the sequence is adopted within the inhale-exhale cycle. Ultimately, the sequence ends at exhalation in standing tadasana place.

3. Ignoring the spinal raise within the half-lift poses

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There are particular transitional poses within the Surya Namaskar observe that newcomers are inclined to overlook or don’t acknowledge effectively. Particularly, skimming over the Ardha Uttanasana whereas lifting the torso from the Uttanasana is a standard mistake.

This not solely restricts the practitioner from lengthening the backbone and reaping all of the attainable advantages but in addition exerts pressure on the neck as a consequence of much less oxygen consumption and swift transition.

So, subsequent time you attain the switching part from Uttanasana to Ashwa Sanchalanasana take a breath in to raise the entrance of the chest and place your fingertips on the ground or the palms on the shins. Then, proceed the observe as such.

4. Dropping spinal integrity

The backbone must be completely engaged all through the entire Surya namaskar sequence and it’s inevitable to take care of spinal integrity. Nonetheless, in poses like plank newcomers normally attain improper spinal alignment by dropping the decrease backbone to the ground. This incorrect alignment of the backbone to realize the plank results in decrease again ache.

Due to this fact, if a foul again is one thing that you’re left with, each time you permit your yoga mat following the Surya Namaskar, then that is the error that you’re trying. To maintain the backbone erect, press the toes and palms to the ground and maintain the abdominals and higher physique engaged.

5. Unable to discriminate between the Cobra and Upward-Dealing with Canine Pose

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This error is sort of widespread amongst newcomers in addition to superior practitioners. Folks typically get confused between the cobra and upward canine pose which leads them to one thing in between, which is of no use.

Mastering every pose individually is thus a pre-requisite to keep away from such a state of affairs. Within the case of cobra and upward canine, specialists recommend mastering the cobra first that in the end prepares the physique for the superior upward-facing canine pose.

In cobra pose, whole legs, pelvis, and even ribs lie on the bottom. Plus, the fingers are positioned on the ground in keeping with the center of the chest. The palms are then pressed on the ground, the elbows are saved bent whereas the chest is lifted and the backbone is prolonged reasonably. Nonetheless, the upward-facing canine pose is carried out maintaining the legs and pelvis off the ground.

6. Extending the knees past the toes within the low-lunge

low lunge mistake surya namaskar TeamJiX
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Whereas transitioning from Downward-facing canine pose to the low lunge, it’s difficult to convey the foot ahead between the fingers with out hyperextending the knees.

The goal muscle tissue of low-lunge are the hip-flexors which don’t get any profit if the knees are hyperextending. Alternatively, this can exert stress on the knees and trigger ache.

For this, one should first drop the knees first earlier than stepping the foot ahead to be positioned between the fingers.

7. Specializing in the variety of rounds

“High quality all the time guidelines over the amount”, this golden rule can be utilized over right here. Due to this fact, don’t rush to extend the variety of cycles in your Surya Namaskar observe.

As a newbie in solar salutation observe, doing solely two rounds following the right method is sufficient to achieve the advantages. Rising the variety of rounds too typically tends to lose the proper strategy of training the 12 Surya Namaskar poses.

Due to this fact, attempt to carry out two rounds of Surya Namaskar on alternate day s and steadily improve to 2 rounds per day. Then, additional, improve your units maintaining 12 rounds day by day the last word purpose.

8. Leaving the cycle incomplete

surya namaskar practice guide TeamJiX
Full cycle of surya namaskar

Surya Namaskar is a cyclic observe that begins and ends within the Prayer pose. Nonetheless, newcomers typically don’t perceive its significance and suppose that the straightforward poses just like the Prayer pose or Raised arms pose might be skipped.

You will need to full the primary spherical of Surya Namaskar earlier than stepping in the direction of the second, in any other case an incomplete cycle is taken into account insignificant.

9. Going by the 12 units in a single go

12 units comprising of 9 rounds every is taken into account as the normal means of Surya Namaskar. Generally, newcomers take this as a problem to undergo all 9 rounds in a circulate.

This isn’t the proper means of approaching Surya Namaskar. Don’t forget that it’s not a contest. Like another yoga observe, it’s all about exploring oneself and acknowledging one potential.

Keep away from the worry of dropping the momentum and take breaks every time wanted. Reaching the ground to chill out within the little one pose or respiratory deeply to achieve energy within the down canine pose is beneficial.

10. Practising intensive rounds with out mindfulness

For an efficient Surya Namaskar observe, full mind-body consciousness is a should. Nonetheless, newcomers typically discover it difficult to maintain the thoughts centered on the postures, breaths, and method.

To keep away from this error, greatest means is to chant to respective mantra for every pose and concentrate on the breath whereas transitioning between the poses.

Tricks to make Surya Namaskar a simple strategy

Some key factors that each newbie should know to observe Surya Namaskar with curiosity and enjoyable are:

  • Follow Surya Namaskar within the night hours to get began. That is so, as a result of, within the morning the stiff muscle tissue should not able to undergo such an intense exercise. Nonetheless, within the night hours, muscle tissue and joints are extra versatile.
  • Attempt to observe it in an out of doors setting to attach with the surroundings. If it’s not attainable, then, training it indoors that too in a ventilated and spacious environment will do.
  • Bear in mind the proper respiratory sample by starting with inhaling whereas arching the again to carry out Hasta Uttanasana after which exhaling when switching to the subsequent pose.
  • Together with correct warm-up, the Surya Namaskar observe have to be adopted by a correct cooling down sequence. Some enjoyable poses just like the little one’s pose, thunderbolt pose, and the corpse pose is a should to convey the physique temperature again to regular.
  • Make Surya Namaskar a constant observe and keep away from skipping it to have it optimistic influence on min, physique, and soul.


Surya Namaskar for newcomers should not sound that daunting and complicated when practiced following this strategy to keep away from any mistake.

Together with mastering the 12 poses of Surya Namaskar, align your physique and thoughts, and don’t forget to chant and breathe to get pleasure from this observe whereas making essentially the most out of it.




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