In today’s fast-paced world, finding solace and balance is becoming increasingly crucial. Enter Surya Namaskar, a profound yoga practice that offers just that. This ancient ritual, often referred to as “Sun Salutation,” combines physical postures with rhythmic breathing and mindfulness, offering a holistic approach to health and well-being.
At its core, Surya Namaskar comprises a sequence of 12 poses, each gracefully flowing into the next. This step-by-step guide will walk you through these poses, ensuring that you not only understand the mechanics but also feel the spiritual and physical benefits within.
Embarking on the journey of Surya Namaskar, you’ll encounter a host of benefits of practicing yoga. Improved flexibility, increased strength, mental clarity, and stress reduction are just a few of the treasures waiting to be unearthed.
In this blog, we will be your guides on the path to mastering Surya Namaskar. Whether you’re a seasoned yogi or a curious beginner, our comprehensive guide will ensure you make the most of this transformative practice. Discover the wisdom of ancient traditions and harness the power of yoga for a harmonious life.
Step-by-Step Guide to the 12 Poses of Surya Namaskar
Step 1: Pranamasana (Salutation Pose)
Starting Position: Stand at the edge of your mat, feet together, weight equally distributed.
Breathing: Regular inhalation and exhalation.
Actions:
- Stand erect, shoulders relaxed.
- Bring your palms together in a prayer position (Namaskar mudra) in front of the chest.
- Ensure your whole body is aligned and balanced.
Benefits: Instills a sense of gratitude, calms the mind, and prepares the body for the sequence.
Step 2: Hasta Uttanasana (Raised Arms Pose)
Starting Position: Pranamasana.
Breathing: Inhale deeply.
Actions:
- Lift your arms overhead.
- Arch your back slightly, pushing your hips forward.
- Keep arms alongside the ears.
Benefits: Stretches and tones the muscles of the abdomen, improves digestion, and expands the chest.
Step 3: Padahastasana (Hand-to-Foot Pose)
Starting Position: Hasta Uttanasana.
Breathing: Exhale.
Actions:
- Bend forward from your waist.
- Keep your spine straight as you bring your hands to the floor beside your feet.
- Try to bring your nose to the knees; it’s okay if you can’t initially.
Benefits: Stretches the hamstrings, invigorates the nervous system, aids in blood circulation to the brain.
Step 4: Ashwa Sanchalanasana (Equestrian Pose)
Starting Position: Padahastasana.
Breathing: Inhale.
Actions:
- Extend your left leg back as far as possible.
- Bend the right knee, keeping the right foot between the hands.
- Let the left knee touch the ground and look up.
Benefits: Stretches and strengthens the calf and thigh muscles, opens up the chest, and improves lung capacity.
Step 5: Adhomukha Shvanasana (Downward Dog Pose)
Starting Position: Ashwa Sanchalanasana
Breathing: Exhale.
Actions:
- Exhaling, tuck your toes under and lift your hips up towards the ceiling. Your body should form an inverted V shape.
- Straighten your legs as much as comfortable, aiming to press your heels toward the floor. Your arms should be extended, and your fingers spread wide for stability.
- Engage your core muscles to support your lower back and keep your spine long.
- Gently press your chest towards your thighs, allowing your head to relax between your arms. Your gaze can be towards your feet or navel.
Benefits: Stretches and strengthens the entire body, including the arms, shoulders, hamstrings, and calves. Improves circulation by encouraging blood flow to the head.
Step 6: Ashtanga Namaskara (Saluting with Eight Parts)
Starting Position: Dandasana.
Breathing: Exhale.
Actions:
- Drop your knees, chest, and chin to the floor.
- The eight body parts – two hands, two knees, one chest, one chin, and two feet – touch the floor.
Benefits: Strengthens the arm and leg muscles, and stretches the back and neck.
Step 7: Bhujangasana (Cobra Pose)
Starting Position: Ashtanga Namaskara.
Breathing: Inhale.
Actions:
- Slide your chest forward.
- Raise the chest up to form a gentle curve.
- Elbows can be slightly bent.
Benefits: Strengthens the spine, opens up the lungs, and stretches the chest, shoulders, and abdomen.
Step 8 Adho Mukha Svanasana (Downward Dog Pose)
Starting Position: Bhujangasana.
Breathing: Exhale.
Actions:
- Lift the hips up.
- Straighten the knees and elbows, forming an inverted ‘V’ shape with the body.
- Keep your hands shoulder-width apart and feet hip-width apart.
Benefits: Strengthens and stretches the entire body, relieves fatigue, and rejuvenates the body.
Step 9: Ashwa Sanchalanasana (Equestrian Pose)
Starting Position: Adho Mukha Svanasana.
Breathing: Inhale.
Actions:
- Move the right foot forward between the hands.
- The left knee touches the ground.
- Look up.
Benefits: Stretches and strengthens the calf and thigh muscles, opens up the chest, and improves lung capacity.
Step 10: Padahastasana (Hand-to-Foot Pose)
Starting Position: Ashwa Sanchalanasana.
Breathing: Exhale.
Actions:
- Bring the left foot forward next to the right foot.
- Bend forward, nose touching the knees.
Benefits: Stretches the hamstrings, invigorates the nervous system, aids in blood circulation to the brain.
Step 11: Hasta Uttanasana (Raised Arms Pose)
Starting Position: Padahastasana.
Breathing: Inhale.
Actions:
- Lift your arms up overhead.
- Slightly arch the back.
Benefits: Stretches and tones the muscles of the abdomen, improves digestion and expands the chest.
Step 12: Pranamasana (Salutation Pose)
Starting Position: Hasta Uttanasana.
Breathing: Exhale.
Actions:
- Straighten the body.
- Bring the arms down.
- Return to the calm, starting pose.
Benefits: Instills a sense of gratitude, calms the mind, marking the completion of the cycle.
Benefits of Surya Namaskar
Surya Namaskar, or Sun Salutation, is a gateway to holistic well-being. This age-old yoga practice not only bestows a myriad of physical and mental benefits but also welcomes beginners with open arms. In this enlightening exploration, we embark on a journey to uncover the transformative advantages of Surya Namaskar, shedding light on how its gentle yet profound poses are tailor-made for those new to yoga. Discover how this ancient ritual can enhance flexibility, boost energy levels, promote mental clarity, and provide a gentle introduction to the world of yoga poses for beginners seeking radiant health and inner harmony.
- Enhanced Flexibility: Gentle stretches improve spine, hip, and muscle flexibility.
- Improved Strength: Engages core, arms, legs, and back muscles for strength.
- Cardiovascular Health: Elevates heart rate, boosts circulation, and supports heart health.
- Weight Management: Calorie-burning practice aids in weight maintenance.
- Stress Reduction: Mindful movement and breath control reduce stress and anxiety.
- Better Digestion: Poses massage and stimulates abdominal organs for improved digestion.
- Mental Clarity: Coordination enhances focus and cognitive function.
- Hormonal Balance: Positive impact on hormonal secretions, promoting balance.
- Respiratory Function: Breath synchronization improves lung capacity and oxygenation.
- Spiritual Connection: Moving meditation fosters inner calm and spiritual well-being.
FAQs
What are the 12 stages of Surya Namaskar?
The 12 stages of Surya Namaskar include poses like prayer, raised arms, forward bend, equestrian, plank, eight-limbed, cobra, mountain, and more, creating a fluid sequence to honor the sun.
How many steps are there in Surya Namaskar 12?
Surya Namaskar consists of 12 steps, each corresponding to a specific pose in the sequence, promoting flexibility, strength, and mindfulness.
How much is 12 rounds of Surya Namaskar?
Practicing 12 rounds of Surya Namaskar involves completing the sequence 12 times, totaling 144 individual poses.
Is 12 rounds of Surya Namaskar enough?
Doing 12 rounds of Surya Namaskar offers a substantial workout, benefiting flexibility, strength, and mental focus. However, the intensity can vary based on fitness levels and goals.
Disclaimer: The content provided in this blog is for informational purposes only and should not be considered a substitute for professional medical advice or guidance. It is crucial to consult with a qualified healthcare provider before attempting any new exercise or yoga poses, especially if you have existing health conditions or injuries. The yoga poses mentioned are intended to be practiced under the supervision of a certified yoga instructor to ensure proper alignment and safety. If you experience any discomfort or pain while attempting these poses, stop immediately and seek medical attention. This information is not intended to diagnose, treat, cure, or prevent any medical condition.
Also Read: A Beginner’s Guide to Yoga: Poses, Types, Benefits, and More
Meet Khushboo Chhibber – A dedicated yogini on a mission to promote mental and physical well-being through yoga. With a daily yoga practice, she shares her knowledge of yoga poses and the profound benefits they bring. Join Khushboo on this transformative journey to embrace inner peace and harmony. Namaste.