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


surya namaskar common mistake
Picture: Canva

Have you ever ever gone by means of a actuality test in your Surya Namaskar follow? Surya Namaskar for novices is commonly mistaken as a mere bodily exercise that’s carried out as a preliminary follow 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 a lot of the conventional texts declare that no yogic session is taken into account profitable till the Solar is worshipped. Nonetheless, widespread errors novices usually are likely to make by avoiding a number of elements of this follow, i.e., both pose alignment, breath coordination, mantra chanting, or conscious vinyasa.

Subsequently, this piece of data is framed for the novices 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 unique way of life thus completely different physique approaches for yoga. Nonetheless, each newbie tends to try these widespread blunders whereas working towards Surya Namaskar.

1. Improper warm-up

improper warm up sun salutation
Picture: Canva

Surya Namaskar includes your entire physique which calls for power and suppleness. Inexperienced persons usually lack each and leaping proper into the poses of Surya namaskar results in worse penalties, viz, muscle cramp, damage, and so forth.

Subsequently, earlier than commencing into surya namaskar follow, embody mild stretches, head, shoulders, wrists, knees, and hips rotation into your warm-up routine to boost 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 hard and fast respiratory sample.

Inexperienced persons usually 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 is not going to 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 with a purpose 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 collection 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 follow that novices are likely to neglect 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 additionally exerts pressure on the neck as a result of 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 follow as such.

4. Shedding spinal integrity

The backbone ought to be solely engaged all through the entire Surya namaskar sequence and it’s inevitable to take care of spinal integrity. Nonetheless, in poses like plank novices often 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.

Subsequently, if a nasty again is one thing that you’re left with, each time you allow your yoga mat following the Surya Namaskar, then that is the error that you’re making an attempt. 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-Going through Canine Pose

cobra pose bikram yoga
Picture Supply: Shutterstock

This error is kind of widespread amongst novices in addition to superior practitioners. Individuals usually 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 scenario. Within the case of cobra and upward canine, specialists recommend mastering the cobra first that finally prepares the physique for the superior upward-facing canine pose.

In cobra pose, total legs, pelvis, and even ribs lie on the bottom. Plus, the arms are positioned on the ground according to 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 retaining 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 carry the foot ahead between the arms with out hyperextending the knees.

The goal muscular tissues 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 arms.

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 follow.

As a newbie in solar salutation follow, doing solely two rounds following the correct method is sufficient to achieve the advantages. Growing the variety of rounds too usually tends to lose the right strategy of working towards 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 retaining 12 rounds daily the last word objective.

8. Leaving the cycle incomplete

surya namaskar practice guide
Full cycle of surya namaskar

Surya Namaskar is a cyclic follow that begins and ends within the Prayer pose. Nonetheless, novices 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 the direction of the second, in any other case an incomplete cycle is taken into account insignificant.

9. Going by means of the 12 units in a single go

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

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

Keep away from the concern of shedding the momentum and take breaks each time wanted. Reaching the ground to loosen up within the little one pose or respiratory deeply to realize power within the down canine pose is really helpful.

10. Working towards intensive rounds with out mindfulness

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

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

Tricks to make Surya Namaskar a simple method

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

  • Observe Surya Namaskar within the night hours to get began. That is so, as a result of, within the morning the stiff muscular tissues aren’t able to undergo such an intense exercise. Nonetheless, within the night hours, muscular tissues and joints are extra versatile.
  • Attempt to follow it in an out of doors setting to attach with the surroundings. If it’s not attainable, then, working towards it indoors that too in a ventilated and spacious environment will do.
  • Keep 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 following pose.
  • Together with correct warm-up, the Surya Namaskar follow have to be adopted by a correct cooling down sequence. Some stress-free poses just like the little one’s pose, thunderbolt pose, and the corpse pose is a should to carry the physique temperature again to regular.
  • Make Surya Namaskar a constant follow and keep away from skipping it to have it constructive impression on min, physique, and soul.


Surya Namaskar for novices should not sound that daunting and complicated when practiced following this method 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 follow whereas making probably the most out of it.

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