Surya Namaskar Names

Surya Namaskar, often known as Sun Salutation, is a series of twelve physical postures or asanas performed in a sequence. This traditional practice is an integral part of yoga that harmonizes the mind, body, and spirit. It is typically performed in the early morning to greet the sun and is revered for its numerous health benefits. Surya Namaskar enhances flexibility, improves blood circulation, and strengthens the entire body. It is also believed to increase energy levels and promote mental clarity.

12 Names of Surya Namaskar Asana

Surya Namaskar consists of twelve distinct asanas, each with its specific name and benefits. Here’s a detailed list of the 12 Surya Namaskar names:

1. Pranamasana– Start with folded hands in front of your chest, focusing on breathing and centering yourself.
2. Hastauttanasana – Inhale as you raise your arms overhead, stretching your entire body.
3. Hasta Padasana – Exhale while bending forward and touching the ground, keeping your legs straight.
4. Ashwa Sanchalanasana – Inhale and step one foot back, placing the other foot forward, and arch your back slightly.
5. Dandasana– Exhale and bring your body into a plank position, maintaining a straight line from head to heels.
6. Ashtanga Namaskara – Lower your body to the ground, keeping your knees, chest, and chin touching the floor.
7. Bhujangasana – Inhale and lift your chest off the ground, arching your back into a cobra-like position.
8. Adho Mukha Svanasana – Exhale and lift your hips towards the sky, forming an inverted V shape with your body.
9. Sarpasana: A yoga pose resembling a serpent, often associated with improving flexibility and strength in the back.
10. Kapalbhati: A breathing technique in yoga that involves forceful exhalations to purify the mind and energize the body.
11. Sarvangasana: Known as the Shoulder Stand, this pose improves circulation and strengthens the upper body.
12. Ardha Chandrasana: Also called the Half Moon Pose, it enhances balance, flexibility, and strengthens the legs and core.

Also Read: Yoga Asanas Names

Surya Namaskar Poses With Names

Here are the names of each asana in Surya Namaskar:

Pranamasana

Pranamasana, or Prayer Pose, is the initial position in the Surya Namaskar (Sun Salutation) sequence. In this pose, you stand upright with your feet together, arms at your sides, and your palms pressed together in front of your chest in a prayer-like position. The posture involves deep breathing and focus, promoting a sense of calm and centeredness. It helps in grounding your body and mind, setting an intention for the practice. This pose prepares the body for the subsequent asanas by aligning the spine, improving posture, and enhancing concentration. It also helps in calming the mind and establishing a connection with the breath.

Hastauttanasana

Hastauttanasana, also known as Hand Raised Pose or Extended Mountain Pose, is a fundamental asana in Surya Namaskar (Sun Salutation). To perform Hastauttanasana, start from a standing position with feet together and arms at your sides. Inhale deeply, raise both arms overhead, and stretch them upwards while keeping the palms facing each other. Bend slightly backward from the waist while stretching the arms further, creating a gentle arch in the spine. This pose helps in stretching the entire body, improving flexibility, stimulating the digestive system, and energizing the body. It also enhances focus and concentration.

Do Check: General Topics

Hasta Padasana

Hasta Padasana, also known as Hand-to-Foot Pose, is a yoga asana performed as part of the Surya Namaskar (Sun Salutation) sequence. In this pose, you start from a standing position and then bend forward at the hips, bringing your hands down towards your feet. The goal is to touch your toes or place your hands on the floor beside your feet. This pose stretches the hamstrings, calves, and lower back, while also calming the mind and improving flexibility. It enhances circulation and helps in improving digestion. Practicing Hasta Padasana regularly can promote overall physical health and mental relaxation.

Ashwa Sanchalanasana

Ashwa Sanchalanasana, also known as the Equestrian Pose is a key asana in the Surya Namaskar sequence. To perform this pose, start in the Adho Mukha Svanasana (Downward-Facing Dog) position. Bring your right foot forward and place it between your hands, ensuring your knee is aligned with your ankle. Lower your left knee to the ground while raising your torso and arms upward, stretching your front leg and opening your chest. This pose stretches the hip flexors, improves flexibility, and strengthens the legs and core, while also enhancing balance and coordination.

Dandasana

Dandasana, also known as Staff Pose, is a foundational seated yoga posture that enhances overall strength and stability. In this pose, you sit on the floor with your legs extended straight out in front of you, keeping the feet flexed and the spine erect. The arms rest alongside the body, palms facing down, and the shoulders should be relaxed. Dandasana strengthens the back, shoulders, and core while stretching the hamstrings and calves. It serves as a preparatory pose for more complex seated asanas and improves posture and alignment. Practicing Dandasana regularly can help build endurance and stability.

Ashtanga Namaskara

Ashtanga Namaskara, also known as the Eight-Limbed Salutation, is a key pose in the Surya Namaskar sequence. In this position, the body is lowered to the floor in a prone position with eight points of contact: the two feet, two knees, two hands, chest, and chin. It is a preparatory posture for the Bhujangasana (Cobra Pose) and helps to build strength and stability in the core and upper body. Ashtanga Namaskara is essential for proper alignment and smooth transition between poses, contributing to improved flexibility, strength, and balance in the yoga practice.

Bhujangasana

Bhujangasana, or the Cobra Pose, is a yoga posture that is part of the Surya Namaskar sequence. It involves lying on your stomach, placing your hands under your shoulders, and lifting your chest and head while keeping your lower body grounded. This pose resembles a cobra with its hood raised, hence the name. Bhujangasana stretches the chest, shoulders, and abdomen while strengthening the spine. It improves flexibility, aids digestion, and can relieve stress and fatigue. Practicing Bhujangasana enhances posture and increases energy levels. It’s often recommended for improving spinal health and stimulating abdominal organs.

Adho Mukha Svanasana

Adho Mukha Svanasana, commonly known as Downward-Facing Dog Pose, is a fundamental yoga posture that resembles a dog stretching its front legs forward. To perform this pose, start on your hands and knees, then lift your hips towards the ceiling, straightening your legs and forming an inverted V shape with your body. The hands should be shoulder-width apart and the feet hip-width apart. This pose stretches and strengthens the entire body, particularly the shoulders, hamstrings, and calves. It also helps to relieve tension, improve circulation, and build core strength. It is a key pose in various yoga practices and sequences.

Surya Namaskar Names And Benefits

Surya Namaskar Names in Hindi

In Hindi, the names of Surya Namaskar poses are as follows:

• प्रणामासन (Pranamasana)
• हस्त उत्तानासन (Hastauttanasana)
• हस्त पादासन (Hasta Padasana)
• अश्वसंचलासन (Ashwa Sanchalanasana)
• दण्डासन (Dandasana)
• अष्टांग नमस्कार (Ashtanga Namaskara)
• भुजंगासन (Bhujangasana)
• आधो मुख स्वानासन (Adho Mukha Svanasana)
• उत्तानासन (Uttanasana)
• चतुरंग दंडासन (Chaturanga Dandasana)
• सर्वांगासन (Sarpasana)
• कपालभाति (Kapalbhati)
• सर्वांगासन (Sarvangasana)
• अर्ध चंद्रासन (Ardha Chandrasana)

Surya Namaskar Names in Sanskrit

• Pranamasana: प्रणामासन
• Hastauttanasana: हस्तउत्तानासन
• Hasta Padasana: हस्तपादासन
• Ashwa Sanchalanasana: अश्वसंचलासन
• Dandasana: दण्डासन
• Ashtanga Namaskara: अष्टांगनमस्कार
• Bhujangasana: भुजङ्गासन
• Adho Mukha Svanasana: अधोमुखश्वानासन
• Uttanasana: उत्तानासन
• Chaturanga Dandasana: चतुरङ्गदण्डासन
• Sarpasana: सर्पासन
• Kapalbhati: कपालभाति
• Sarvangasana: सर्वाङ्गासन
• Ardha Chandrasana: अर्धचन्द्रासन

12 Names of Surya Namaskar Asana in Marathi

In Marathi, the surya namaskar asana names are referred to as:

• Pranamasana: प्रणामासन
• Hastauttanasana: हस्त उत्तानासन
• Hasta Padasana: हस्त पादासन
• Ashwa Sanchalanasana: अश्वसंचलासन
• Dandasana: दण्डासन
• Ashtanga Namaskara: अष्टांग नमस्कार
• Bhujangasana: भुजंगासन
• Adho Mukha Svanasana: आधो मुख स्वानासन
• Uttanasana: उत्तानासन
• Chaturanga Dandasana: चतुरंग दंडासन
• Sarpasana: सर्पासन
• Kapalbhati: कपालभाति
• Sarvangasana: सर्वांगासन
• Ardha Chandrasana: अर्ध चंद्रासन

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FAQs on Surya Namaskar Names

Who cannot do Surya Namaskar?

Bad Back: During Sun Salutation (Surya Namaskar), the spine undergoes expansion and contraction, which can strain the lower back and hips. Therefore, individuals with severe or injured backs should avoid this practice, even if they have done it for years.

What are the 12 names of surya?

The 12 names of surya are - Mitra, Ravi, Surya, Bhanu, Kha, Pusha, Hiranyagarbha, Marichin, Aditya, Savitr, Arka and Bhaskara.

Is 12 Surya Namaskar enough?

Yes , doing 12 sets of Surya Namaskars daily can help you burn around 416 calories over time.

What is the best time for Surya Namaskar?

Surya Namaskar can be practiced at any time of the day, but the optimal time is at sunrise. This is because exposure to the morning sun stimulates our solar plexus.