Surya Namaskar, also known as Sun Salutation, is one of the most powerful and complete yoga practices. This sequence consists of 12 Surya Namaskar Steps [Postures], which are performed with synchronicity and in a flow. Each pose has a purpose, such as activating muscles, relaxing your mind, or connecting with the Sun’s energy.
In yogic tradition, the Sun represents vitality and awareness. The Sun also symbolizes spiritual light. Surya Namaskar, if performed daily, is thought to promote physical and mental health as well as spiritual development. It’s not just an exercise. It is also a form of meditation. Explore the Benefits of Surya Namaskar Steps as well as how to perform each step correctly.
Surya Namaskar 12 Steps with Names
1. Pranamasana (Prayer Pose)
How: Stand up straight, feet together, with palms together in front of your chest. It is the namaste pose. Maintain a relaxed posture and concentrate on your breathing.
Breathing: Deeply exhale.
Benefits: Calms the mind and improves posture before starting the sequence.
2. Hasta Uttanasana (Raised Arms Pose)
Do this: Inhale while raising your arms. You can stretch your back slightly by arching your spine.
Breathing: Inhale when stretching.
Benefits: Improves lung capacity and strengthens your back and shoulders.
3. Padahastasana (Hand to Foot Pose)
When to: Breathe out and bend your hips forward, the spine should be straight, and the palms of the hands touching the floor next to the feet.
Breathing: Completely exhale.
Benefits: Reduces abdominal fat and improves the flexibility of the spine.
4. Ashwa Sanchalanasana (Equestrian Pose)
How-to: Breathe in, bend your left knee to the right, then take back the leg on the right. Put your hands on the floor, and then look up.
Breathing: Take a deep breath.
Benefits: Tones ab muscles, increases concentration, and strengthens the legs.
5. Dandasana (Plank Pose)
How to do: Take a deep breath and stretch your legs backward. Align the body into a line, like that of a plank.
Breathing: Keep the breath.
Benefits: Improves the strength of arms, shoulders, core, and endurance.
6. Ashtanga Namaskara (Eight-Limbed Pose)
How-to-do: When you exhale, lower your chest, chin, knees, and hips while still keeping them slightly elevated.
Breathing: Exhale completely:
Benefits: Increases strength and flexibility in the arms, chest, and spine. Prepares for more advanced poses.
7. Bhujangasana (Cobra Pose)
When to: As you inhale, raise your upper body and move the chest forward. The elbows should be slightly bent, and the shoulders must remain relaxed.
Breathing: Take a deep breath.
Benefits: Stimulates circulation and improves digestion.
8. Adho Mukha Svanasana (Downward-Facing Dog)
When to: After exhaling, raise hips to create an inverted V shape. Hold your feet flat on the floor with arms straightened.
Breathing: Exhale
Benefits: Improves blood flow in the brain and reduces stress.
9. Ashwa Sanchalanasana (Equestrian Pose) – Repeat
Do this: Inhale, Bring the right leg forward, stretching the left leg back. Look upward.
Breathing: Inhale deeply
Benefits: Opens chest, hips, and improves flexibility.
10. Padahastasana (Hand to Foot Pose) – Repeat
Steps to follow: After exhaling, place the left leg next to the other and bend your knees to the floor.
Breathing: Exhale deep.
Benefits: increases flexibility, improves digestion, and calms the nervous system.
11. Hasta Uttanasana (Raised Arms Pose) – Repeat
You should: Lift your arms as you breathe in and gently arch your spine.
Breathing: Full inhalation of air
Benefits: Stretches the upper body and releases tension from the spine.
12. Pranamasana (Prayer Pose) – Return
How do you: Exhale palms in front chest. Return to your starting position.
Breathing: Exhale deep.
Benefits: Balances, relaxes, and brings mindfulness to the entire cycle.
Health Benefits of Surya Namaskar Steps
Surya namaskar steps offers numerous physical, psychological, and spiritual rewards:
Improves posture and flexibility
Strengthens the muscles and joints
Helps with weight loss
Increases metabolism and digestion
Improves blood circulation and lung capacity
Mental Benefits of Surya Namaskar Steps
Relieves anxiety and stress
Mental clarity and focus are enhanced.
Calms and calms the emotions
Spiritual Benefits of Surya namaskar
The practitioner is connected to solar energy
The awakening of inner vitality.
This meditation is a way to align body, mind, and soul.
Best Time to Practice Surya Namaskar
Morning: A practice at sunrise will give you a new sense of energy.
At Sunset: By practicing at sunset, you can release tension and balance.
Precautions
Do not practice if you are suffering from a hernia (back injury), high blood pressure, or a fever.
Under expert advice, pregnancy women are advised to either avoid or alter their diet.
Never warm up or practice on an empty tummy.
Conclusion
Surya Namaskar combines body, breath, and mind to create a complete Yoga practice. The 12 Steps, when performed mindfully, can help to awaken inner strength and improve health. They also strengthen the spiritual connection. With daily practice and devotion, you will experience positivity, vitality, harmony, and peace in the world.
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