12 Poses of Surya Namaskar Steps and Benefits
The 12 poses of Surya Namaskar, commonly referred to as Sun Salutation, encompass a dynamic sequence that harmoniously integrates movement, breath control, and mindfulness. Each pose transitions smoothly into the next, resulting in an invigorating and balanced practice. Beginning with Tadasana (Mountain Pose) and concluding with Shavasana (Corpse Pose), these poses actively engage the entire body, facilitating muscle stretching, toning, and enhanced flexibility. In addition, Surya Namaskar contributes to improved cardiovascular health, digestion, and mental acuity, making it a comprehensive workout for both the physical and mental well-being. Embrace the holistic benefits of Surya Namaskar and embark on a transformative journey towards optimal fitness and vitality.
1.Pranamasana (Prayer Pose):
Stand at the front of your mat with hands pressed together in prayer position, palms touching your chest.
2.Hastauttanasana (Raised Arms Pose):
Inhale and stretch your arms upwards, arching your back gently while keeping your feet firmly planted.
3.Hasta Padasana (Hand to Foot Pose):
Exhale and bend forward from the hips, keeping your spine straight. Try to touch your hands to the floor on either side of your feet.
4.Ashwa Sanchalanasana (Equestrian Pose):
Inhale and step your right leg back, keeping your left knee bent and hands on the floor. Look upward while keeping your left foot between your hands.
5.Dandasana (Stick Pose):
As you exhale, step your left leg back to join the right leg. Your body should be in a straight line, with arms supporting your weight and palms pressing against the floor.
6.Ashtanga Namaskara (Salute with Eight Limbs):
Slowly lower your knees, chest, and chin to the ground while keeping your hips lifted. Eight points of your body (two hands, two feet, two knees, chest, and chin) touch the floor.
7.Bhujangasana (Cobra Pose):
Slide forward and raise your chest, arching your back while keeping your hands beneath your shoulders. Look up, keeping your navel pressed against the floor.
8.Adho Mukha Svanasana (Downward-Facing Dog Pose):
Lift your hips and push back, forming an inverted V-shape with your body. Palms should be flat on the floor, and heels should be pressing towards the ground.
9.Ashwa Sanchalanasana (Equestrian Pose):
Inhale and step your right foot forward between your hands, similar to Pose 4. Look upward, keeping your left foot on the ground.
10.Hasta Padasana (Hand to Foot Pose):
Exhale and bring your left foot forward to meet the right foot. Keep your palms on the floor, touching your feet or the ground.
11.Hastauttanasana (Raised Arms Pose):
Inhale deeply and raise your arms upward, arching your back slightly and looking up.
12.Pranamasana (Prayer Pose):
Exhale and return to the starting position, with your palms pressed together in front of your chest.
These 12 poses make up a complete round of Surya Namaskar. You can repeat the sequence multiple times for a more extended practice.
Here are the step-by-step instructions for performing Surya Namaskar (Sun Salutation):
- Stand at the front of your mat with your feet together and hands resting by your sides.
- Bring your palms together in front of your chest, in a prayer position known as Pranamasana (Prayer Pose).
- Inhale deeply and raise your arms overhead, extending your spine and arching slightly backward. This is Hastauttanasana (Raised Arms Pose).
- Exhale and bend forward from the hips, keeping your spine straight. Bring your hands down to the floor on either side of your feet. This is Hasta Padasana (Hand to Foot Pose).
- Inhale and step your right leg back into a lunge, keeping your left knee bent and your hands on the floor. Look upward and lift your chest, forming Ashwa Sanchalanasana (Equestrian Pose).
- As you exhale, step your left leg back to join the right leg. Your body should be in a straight line, with arms supporting your weight and palms pressing against the floor. This is Dandasana (Stick Pose).
- Slowly lower your knees, chest, and chin to the ground, while keeping your hips lifted. This pose is known as Ashtanga Namaskara (Salute with Eight Limbs).
- Inhale and slide forward, raising your chest and arching your back. Keep your hands beneath your shoulders and look up. This is Bhujangasana (Cobra Pose).
- Exhale and lift your hips, pushing back to form an inverted V-shape with your body. Press your palms into the floor, heels reaching towards the ground. This is Adho Mukha Svanasana (Downward-Facing Dog Pose).
- Inhale and step your right foot forward between your hands, returning to Ashwa Sanchalanasana (Equestrian Pose). Look upward, with your left foot on the ground.
- Exhale and bring your left foot forward to meet the right foot, while keeping your palms on the floor. Maintain Hasta Padasana (Hand to Foot Pose).
- Inhale deeply as you raise your arms overhead, arching your back slightly and looking up. Return to Hastauttanasana (Raised Arms Pose).
- Exhale and return to the starting position, bringing your palms together in front of your chest in Pranamasana (Prayer Pose).
These steps complete one round of Surya Namaskar. You can continue performing multiple rounds to extend your practice. Remember to synchronize your breath with each movement for a more mindful experience.
Surya Namaskar (Sun Salutation) offers numerous benefits for the body, mind, and overall well-being. Here are some key benefits of practicing Surya Namaskar:
- Full-body workout: Surya Namaskar engages multiple muscle groups, providing a complete workout for the body. It stretches and strengthens the muscles of the arms, legs, back, abdomen, and chest.
- Improved flexibility: The sequence of poses in Surya Namaskar involves stretching movements, which enhance flexibility and increase the range of motion in the joints.
- Enhanced cardiovascular health: The dynamic nature of Surya Namaskar elevates the heart rate, stimulating blood circulation and improving cardiovascular fitness.
- Weight management: Surya Namaskar helps in burning calories and can contribute to weight loss when practiced regularly along with a balanced diet.
- Increased energy levels: The rhythmic flow of Surya Namaskar, combined with deep breathing, oxygenates the body, and boosts energy levels, leaving you feeling revitalized.
- Improved digestion: The forward and backward bends in Surya Namaskar massage the abdominal organs, aiding digestion and promoting a healthy digestive system.
- Stress relief: Surya Namaskar incorporates mindfulness and conscious breathing, which can help reduce stress, anxiety, and promote mental relaxation.
- Mental clarity and focus: The combination of movement, breath, and concentration in Surya Namaskar helps calm the mind, increase mental clarity, and improve focus and concentration.
- Balance and coordination: The synchronized movements of Surya Namaskar improve balance and coordination by engaging different parts of the body in a harmonious flow.
- Detoxification: The deep breathing involved in Surya Namaskar helps to eliminate toxins from the body and purify the respiratory system.
- Better posture: Regular practice of Surya Namaskar improves posture by strengthening the back muscles and aligning the spine.
- Overall well-being: Surya Namaskar promotes a sense of overall well-being by harmonizing the body, mind, and breath. It can uplift your mood, increase self-awareness, and promote a positive outlook on life.
It is important to note that while Surya Namaskar offers numerous benefits, it is always advisable to practice under the guidance of a qualified yoga instructor, especially if you are a beginner or have any existing health concerns.
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