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

surya namaskar common mistake
Picture: Canva

Have you ever ever gone by a actuality examine to your Surya Namaskar observe? Surya Namaskar for rookies is usually 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 is 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. Nevertheless, widespread errors rookies typically are likely to make by avoiding a number of parts of this observe, i.e., both pose alignment, breath coordination, mantra chanting, or aware vinyasa.

Subsequently, this piece of knowledge is framed for the rookies 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 special way of life thus completely different physique approaches for yoga. Nevertheless, each newbie tends to aim these widespread blunders whereas training Surya Namaskar.

1. Improper warm-up

improper warm up sun salutation
Picture: Canva

Surya Namaskar includes all the physique which calls for energy and adaptability. Newcomers typically lack each and leaping proper into the poses of Surya namaskar results in worse penalties, viz, muscle cramp, damage, and so on.

Subsequently, earlier than commencing into surya namaskar observe, embody mild stretches, head, shoulders, wrists, knees, and hips rotation into your warm-up routine to reinforce the vary of movement and lubricate the key 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 likely to both lose the importance of synchronizing the breath with the strikes or ignore it for sake of completion of the rounds. It won’t fulfill the specified outcomes and finally lose the essence of Surya Namaskar for which it’s thought-about 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 often begins with one deep inhale and exhale in standing tadasana, then every pose of the sequence is adopted within the inhale-exhale cycle. In the long run, the sequence ends at exhalation in standing tadasana place.

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

spinal lift half forward bend surya namaskar
Picture: Canva

There are specific transitional poses within the Surya Namaskar observe that rookies are likely to overlook or don’t acknowledge properly. Particularly, skimming over the Ardha Uttanasana whereas lifting the torso from the Uttanasana is a typical 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 resulting from much less oxygen consumption and swift transition.

So, subsequent time you attain the switching section 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 ought to be totally engaged all through the entire Surya namaskar sequence and it’s inevitable to keep up spinal integrity. Nevertheless, in poses like plank rookies often attain improper spinal alignment by dropping the decrease backbone to the ground. This incorrect alignment of the backbone to achieve the plank results in decrease again ache.

Subsequently, if a nasty 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 preserve the abdominals and higher physique engaged.

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

cobra pose bikram yoga
Picture Supply: Shutterstock

This error is kind of widespread amongst rookies in addition to superior practitioners. Individuals 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, consultants recommend mastering the cobra first that finally prepares the physique for the superior upward-facing canine pose.

In cobra pose, complete 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 stored bent whereas the chest is lifted and the backbone is prolonged reasonably. Nevertheless, the upward-facing canine pose is carried out preserving the legs and pelvis off the ground.

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

low lunge mistake surya namaskar
Picture: Canva

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

The goal muscle mass of low-lunge are the hip-flexors which don’t get any profit if the knees are hyperextending. Alternatively, this may 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 at all times guidelines over the amount”, this golden rule can also be utilized over right here. Subsequently, 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 approach is sufficient to achieve the advantages. Growing the variety of rounds too typically tends to lose the right strategy of training the 12 Surya Namaskar poses.

Subsequently, attempt to carry out two rounds of Surya Namaskar on alternate day s and progressively enhance to 2 rounds per day. Then, additional, enhance your units preserving 12 rounds each day the last word aim.

8. Leaving the cycle incomplete

surya namaskar practice guide
Full cycle of surya namaskar

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

It is very important full the primary spherical of Surya Namaskar earlier than stepping in 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 standard manner of Surya Namaskar. Generally, rookies take this as a problem to undergo all 9 rounds in a move.

This isn’t the right manner of approaching Surya Namaskar. Don’t forget that it isn’t a contest. Like some other yoga observe, it’s all about exploring oneself and acknowledging one potential.

Keep away from the concern of dropping the momentum and take breaks each time wanted. Reaching the ground to calm down within the baby pose or respiratory deeply to achieve energy within the down canine pose is really useful.

10. Working towards intensive rounds with out mindfulness

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

To keep away from this error, finest manner is to chant to respective mantra for every pose and deal with the breath whereas transitioning between the poses.

Tricks to make Surya Namaskar a straightforward strategy

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

  • Apply Surya Namaskar within the night hours to get began. That is so, as a result of, within the morning the stiff muscle mass should not able to undergo such an intense exercise. Nevertheless, within the night hours, muscle mass and joints are extra versatile.
  • Attempt to observe it in an out of doors setting to attach with the setting. If it isn’t attainable, then, training it indoors that too in a ventilated and spacious ambiance will do.
  • Bear in mind the right 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 should be adopted by a correct cooling down sequence. Some enjoyable poses just like the baby’s pose, thunderbolt pose, and the corpse pose is a should to deliver the physique temperature again to regular.
  • Make Surya Namaskar a constant observe and keep away from skipping it to have it optimistic impression on min, physique, and soul.


Surya Namaskar for rookies 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 take pleasure in this observe whereas making probably the most out of it.


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