Home Surya Namaskar The 3rd Surya Namaskar Posture

The 3rd Surya Namaskar Posture


This posture is almost the opposite of posture 2 and it encompasses the Pada Hastasana.

The Techniques The 3rd Surya Namaskar

  • Slowly exhale. At the same time, move forward your arms and head together. Bring them downwards.
  • Keep the head between the upper arms touching your ears
  • Starting from your hips bend the trunk forward.
  • Draw in the abdomen.
  • Bring down your hands to the floor. But, keep the arms stretched out. The legs must be kept straight.
  • Without straining yourself, use your fingertips to press the ground.
  • Try to put your palms flat on the ground. The palms should be placed roughly five inches in front of your toes. The palms must be at shoulder width and parallel to each other.
  • The pelvis has to be pushed backwards.
  • Now using the palms press down on the floor.
  • Your doubled-up body will resemble a hairpin at this juncture.
  • While in this position draw in your abdomen, pull your head inwards and try to touch the knees with the forehead. Remember not to put pressure on your thighs and the back.
  • Try to touch your chest with the chin.
  • The heels must be pressed to the ground and the knees kept absolutely stiff.
  • Look towards the chest.
  • Hold on to this posture until you completely exhale.

Caution Words

  • The pain you experience as you try the posture for the maiden time will disappear with practice.
  • Don’t be disheartened if your hands fail to go beyond the ankles. With patience try to proceed beyond the initial stage every time you try this posture.
  • The more you can curve your back, the closer you will be towards the ground.
  • If you are a novice, you can, of course, bend your knees a bit. Subsequently, you will be able to easily place your palms flat on the floor even without bending your knees.
  • With practice your fingers will be able to go closer to the ground.
  • During the initial days, simply try to touch the ground with your fingertips.
  • After you succeed in touching the ground without pain, concentrate in placing your palms on the ground.
  • The palms should lie on the ground and the fingers must point ahead like the feet. Mentionably, the palms put on the floor (up to posture 10) should always be placed in a similar fashion.
  • The distance between the palms should be adjusted after you place your palm on the ground.
  • The build of your body will determine the distance of your palms as they lie on the floor.
  • Keep the forehead close to the knees.
  • The stretches (forward and backward) should be increased slowly.


  • Your hips and abdomen will be trimmer. This posture is ideal to trim down the excess flab in those portions.
  • This stretching exercise has a multi-purpose effect. It strengthens the muscles — especially in the back calves and thighs besides the neck, and also the sides.
  • The posture stretches the hamstring muscles.
  • The forward bending action tightly contracts the abdominal muscles.
  • The waist and the hips are simultaneously exercised.
  • Your glands – parathyroid, pineal, pituitary and thyroid – gain blood supply.
  • It also acts best on the spine.
  • The spinal lumbar portions become supple. This posture works best in lower and the sacral lumbar areas.
  • When you push the pelvis, you ease the fifth lumbar vertebra.
  • The facial tissues are nourished and there is additional blood flow to the brain as you bend your head and pull it towards the knees.

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