What Are Suryanamaskar Pros And Cons For Women

The many health benefits provided by yoga have enticed women to participate in this fitness program. If you are a beginner, then your instructor would first teach you Suryanamaskar kriya as it is the best way to get used to yoga.

If you practice even a single Suryanamaskar cycle you are provided with a complete body workout as it combines 12 yoga poses including:

1st pose (Pranamasana or salutation pose)
2nd pose (Hastauttanasana or Raised arm pose)
3rd pose (Hasta Padasana)
4th pose (Ashwasanchalanasana or Equestrian pose)
5th pose (Dandasana or stick pose)
6th pose (Ashtanga Namaskara or salutation with 8 parts):
7th Pose (Bhuangasana or snake pose)
8th pose (Adho Mukha Svanasana or downward facing dog pose)
9th pose (Ashwasanchalanasana or Equestrian pose)
10th pose (Hasta Padasana)
11th pose (Hastauttanasana or Raised arm pose)
12th pose (Pranamasan or salutation pose)


If all the yogasanas of Suryanamaskar kriya are correctly executed with proper sequence of breathing, then there is nothing that can stop a woman from attaining a healthy body and a peaceful mind. Let’s take a look at the pros of each asana and how to execute each one correctly:

  • The Pranamasana done simply by standing with your feet together with folded hands and closed eyes can improve balance in your body.
  • In the 2nd pose, you are required to stretch your arms up and bend backwards to form an arch. It makes your spine, hips and back more flexible and exercises the arms and shoulders.
  • In the 3rd pose you have to exhale and bend forward with arms stretched and touching the floor with your palms on either side of your feet. This tones your abs and improves digestion.
  • In the 4th pose, you are supposed to push one of your legs back, balanced on the toes while the other one bent forward with palms on ground, inhaling deeply facing towards the sky. This asana boosts your immunity while working out your legs and thighs.
  • In the 5th pose, push both your legs backward while keeping your hips off the ground, balancing on your feet and palms like a plank. This will strengthen your arms and legs and make the neck and shoulder muscles flexible.
  • Gently breathe out lowering your hips in the 6th pose while touching the floor with your knees, toes, chest, palms and forehead. This will strengthen your spine while improving body balance.
  • Breathe in deeply in the 7th pose, lowering your waist and raising your chest and head upwards with your body weight on your arms. This asana promotes blood circulation and stretches every body part.

The rest of the yogasanas are similar and provide the same benefits.


The various poses of Suryanamaskar kriya, if done incorrectly can also harm a woman’s body in various ways including:

  • In the 2nd posture make sure that your neck doesn’t drop behind your arms to prevent neck injury.
  • While doing the 3rd pose, a muscle pull can occur if you directly dive down without stretching forward.
  • Rest your weight on your palms than on your fingers, while performing the 4th pose.
  • While executing the 5th pose, make sure that you do not bring your abdomen too close to the floor or raise your hips too high as this can increase pressure on your lower back endangering the disc.
  • When executing the 6th pose, do not immediately rest your waist on the floor while bringing down your hips as it can increase pressure on your torso and your lower back resulting into an injury.
  • When in the 7th pose, do not straighten your arms as it can pressurize your shoulders and neck causing injury.
  • While executing the 8th pose, do not bend your elbows as this may put your entire weight on the upper body, which can weaken your upper body strength. Likewise do not bend your knees as it can lay stress on your upper body.

Keep these pros and cons in mind and make Suryanamaskar a part of your daily regimen as it helps to lose weight, boost immunity, improve digestion and get tons of other health benefits. But, make sure to execute it properly and correctly.

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