Surya Namaskar, also known as Sun Salutation, is a powerful and revered practice in Surya Namaskar yoga. This ancient sequence of 12 steps of Surya Namaskar involves a set of Surya Namaskar poses that are designed to enhance flexibility, strength, and mental clarity. Surya Namaskar is not just an exercise; it is a holistic practice that nurtures the body, mind, and spirit. In this guide, we will delve into the 12 poses of Surya Namaskar, offering a comprehensive overview of the Surya Namaskar steps, their benefits, and how to do Surya Namaskar step by step.
The practice of Surya Namaskar has long been considered a great way to start the day. It is a dynamic flow of yoga poses that not only increases physical stamina but also promotes mental peace. By performing the 12 steps of Surya Namaskar with pictures and names, individuals can understand the importance of each pose and its effect on the body. Every Surya Namaskar asana stretches different muscle groups, improves blood circulation, and strengthens the core. It’s a total body workout that can be performed by beginners and experienced practitioners alike.
There are numerous benefits of Surya Namaskar, from improving flexibility to boosting digestion and calming the mind. Surya Namaskar has been known to reduce stress, enhance skin glow, and increase energy levels throughout the day. Additionally, large-scale movements like the 75 crore Surya Namaskar initiative emphasize the importance of this practice on a global scale.
Whether you are practicing Surya Namaskar in Hindi, learning about its 12 names of Surya Namaskar asana, or looking for the surya namaskar step by step guide, this article will equip you with the necessary information to fully embrace Surya Namaskar and experience its transformative benefits.
Also Check: Surya Namaskar Names
What is Surya Namaskar?
Surya Namaskar, which means “Sun Salutation” in Sanskrit, is a sequence of 12 yoga poses that are performed in a flowing manner, with each pose connected to the next through a sequence of breath. Surya Namaskar is a powerful practice that engages almost every muscle group in the body and enhances flexibility, strength, and balance.
The 12 poses of Surya Namaskar help to stretch and tone the muscles, improve circulation, and stimulate the nervous system. It also helps improve digestion, boost immunity, and reduce stress.
Surya Namaskar 12 Steps – The 12 Poses of Surya Namaskar
The 12 steps of Surya Namaskar are known as Surya Namaskar asanas. Each of the poses in the Surya Namaskar sequence is designed to work on different parts of the body, improving strength, flexibility, and mental focus. Let’s take a look at each of the 12 poses:
Pranamasana (Prayer Pose)
The first pose in the Surya Namaskar steps is Pranamasana, which is also called the Prayer Pose. This is the position where you start and end the practice. Stand tall with your feet together and palms pressed together in front of your chest in a prayer position. Close your eyes, focus on your breath, and set an intention for your practice.
How to do it: Stand with your feet together, shoulders relaxed. Press the palms together in front of your chest, with the fingers pointing upwards. Close your eyes, breathe deeply, and focus on your intention.
Hastauttanasana (Raised Arms Pose)
The next pose in the Surya Namaskar steps is Hastauttanasana, or the Raised Arms Pose. This pose stretches the entire body and opens the chest and lungs.
How to do it: Inhale deeply and raise your arms above your head, stretching them towards the sky. Keep your palms facing each other and the arms straight. Reach up as much as possible, while slightly arching your back to open the chest. Stretch your body from the feet to the fingertips.
Hasta Padasana (Hand to Foot Pose)
The third step is Hasta Padasana, or the Hand to Foot Pose. This pose helps to stretch the hamstrings, lower back, and calves.
How to do it: Exhale and bend forward at the hips, bringing your hands down to touch the floor beside your feet. If possible, place your palms flat on the floor, or hold your ankles or shins. Keep your legs straight and your back long. If you’re unable to touch the floor, don’t worry—just reach towards your feet as far as possible.
Ashwa Sanchalanasana (Equestrian Pose)
The next pose is Ashwa Sanchalanasana, also called the Equestrian Pose. This pose stretches the thighs, hips, and lower back.
How to do it: From the Hand to Foot Pose, step your right leg back as far as possible, lowering your knee to the floor. Your left knee should be bent at a 90-degree angle, with your foot flat on the ground. Place both hands on the floor, one on either side of the left foot, and look forward. This pose resembles riding a horse, hence the name.
Dandasana (Stick Pose)
Dandasana is also known as the Stick Pose, or Plank Pose. It strengthens the arms, core, and spine.
How to do it: From the Equestrian Pose, step your left leg back to join the right leg. Your body should now form a straight line from the head to the heels. Engage your core, keep your hands placed firmly on the floor, and hold this position.
Ashtanga Namaskar (Salutation with Eight Limbs)
Ashtanga Namaskar is a modified version of the traditional Push-Up Pose, where you lower the body with control. It engages the entire body and strengthens the arms, chest, and core.
How to do it: From the Plank Pose, slowly lower your body towards the floor, keeping your elbows close to the body. The eight parts of your body (two hands, two feet, two knees, chest, and chin) should touch the ground. Your chest should be just above the floor, and your elbows should point straight back.
Bhujangasana (Cobra Pose)
The next step is Bhujangasana, or the Cobra Pose. This pose opens the chest and stretches the back.
How to do it: From the Ashtanga Namaskar, slide your chest forward and lift your upper body by pressing your palms into the floor. Arch your back and open your chest, keeping your elbows slightly bent and your shoulders away from the ears. Look forward, and stretch the neck and spine.
Adho Mukha Svanasana (Downward-Facing Dog Pose)
Adho Mukha Svanasana, or Downward-Facing Dog, is one of the most recognizable poses in Surya Namaskar yoga. This pose stretches and strengthens the entire body.
How to do it: From the Cobra Pose, lift your hips towards the ceiling, forming an inverted V-shape. Keep your hands and feet pressed firmly into the floor, with your arms and legs straight. Press your heels towards the ground, and let your head relax between your arms, facing your knees.
Ashwa Sanchalanasana (Equestrian Pose)
Now, return to the Ashwa Sanchalanasana, this time with the left leg stepping back instead of the right.
How to do it: From the Downward-Facing Dog Pose, step your left leg forward and place it between your hands. Your right knee should now be on the floor, and you should be in the same position as before.
Hasta Padasana (Hand to Foot Pose)
In this step, we repeat the Hasta Padasana, where you bring both feet together.
How to do it: From the Equestrian Pose, step your right foot forward to meet your left foot. Bend forward and touch the floor with your hands, keeping your legs straight. If you can, place your palms flat on the floor or hold your ankles.
Hastauttanasana (Raised Arms Pose)
Repeat the Hastauttanasana, this time lifting your arms and reaching towards the sky.
How to do it: Inhale deeply, raise your arms overhead, and stretch your body upward, opening the chest. Look up and arch your back slightly, engaging your core.
Pranamasana (Prayer Pose)
Finally, return to the Pranamasana, or the Prayer Pose, completing the cycle of Surya Namaskar.
How to do it: Exhale and bring your palms together in front of your chest, standing tall and focused. Breathe deeply and feel a sense of calmness and balance.
Surya Namaskar Benefits
Surya Namaskar is a full-body workout that offers a multitude of health benefits. Below, we discuss the top benefits of Surya Namaskar regularly:
- Improves Flexibility: One of the primary benefits of Surya Namaskar is increased flexibility. The sequence includes several forward bends, backbends, and stretches, which help to improve the range of motion in the joints and muscles. Over time, these stretches reduce stiffness and increase overall flexibility.
- Boosts Cardiovascular Health: Surya Namaskar helps to increase blood circulation throughout the body, especially to the brain and internal organs. The dynamic movement and deep breathing stimulate the cardiovascular system, which can help in maintaining a healthy heart. It also helps in lowering blood pressure and improving heart function.
- Enhances Strength and Tone: Surya Namaskar is a great way to build strength in the body, especially in the core, arms, and legs. Holding poses like Plank Pose and Cobra Pose helps strengthen the muscles, while the dynamic flow improves muscle tone. The practice also stimulates the digestive system, promoting better nutrient absorption and metabolism.
- Promotes Mental Clarity: The synchronized breath with movement in Surya Namaskar creates a meditative effect, helping calm the mind. Regular practice has been shown to reduce stress, improve concentration, and increase overall mental clarity. This is why Surya Namaskar is not just a physical practice, but also a spiritual one, helping to connect the mind, body, and spirit.
- Aids in Weight Loss: The combination of physical movement and controlled breathing in Surya Namaskar promotes fat burning and helps with weight loss. The rapid movement of the body boosts metabolism, aiding in the breakdown of calories and fat. Additionally, regular practice helps regulate the metabolism, making it easier to maintain a healthy weight.
- Improves Posture and Alignment: Surya Namaskar is excellent for improving posture. It helps to align the spine, stretch the chest, and release tension in the back and shoulders. As a result, people who practice Surya Namaskar regularly experience better posture and reduced back pain, especially those who sit for long hours during the day.
- Increases Energy and Vitality: By stimulating the body and mind, Surya Namaskar increases energy levels and overall vitality. The deep breathing involved in the practice helps oxygenate the blood and energize the entire body. Many practitioners report feeling rejuvenated and energized after performing Surya Namaskar.
- Detoxifies the Body: Surya Namaskar helps to detoxify the body by stimulating the lymphatic system, which plays a vital role in eliminating toxins. The fluid motion and deep breathing support the efficient functioning of the system, helping to remove waste and harmful substances from the body.
- Boosts Immune Function: By improving circulation and oxygen flow throughout the body, Surya Namaskar enhances the immune system’s ability to ward off diseases. The practice also reduces stress, which is known to weaken the immune system, helping to maintain optimal health.
- Balances the Chakras: Surya Namaskar is known to balance the body’s energy centers, or chakras. The movement and breathing techniques in the practice activate and open up the chakras, promoting energy flow and ensuring balance throughout the body.
Surya Namaskar 75 Crore
The 75 Crore Surya Namaskar is a global movement that aims to bring people together to perform Surya Namaskar to honor the sun and promote health and wellness worldwide. This initiative encourages people to come together and perform 75 crore (750 million) Surya Namaskars to celebrate the power of this ancient practice and its benefits.
How to Get the Most Out of Your Surya Namaskar Practice
To maximize the benefits of Surya Namaskar, here are some tips:
- Practice Consistently: Like any yoga practice, consistency is key. Aim to perform Surya Namaskar daily, preferably in the morning, to reap the full benefits.
- Focus on Breath: Synchronize your breath with each movement. Inhale deeply as you stretch and exhale as you fold. This helps in connecting the body and mind, enhancing the effects of the practice.
- Start Slow and Build Up: If you’re a beginner, start with a few rounds (around 5-6) and gradually increase the number as your body becomes more accustomed to the practice.
- Warm-Up First: Always warm up your body before attempting Surya Namaskar. Gentle stretches and movements will prepare the muscles for the dynamic flow of the practice.
- Listen to Your Body: It’s essential to listen to your body and practice Surya Namaskar at a pace that feels comfortable for you. If you experience discomfort or pain, modify the poses or take breaks as needed.
- Stay Hydrated: Drink plenty of water before and after practicing Surya Namaskar to keep the body hydrated and promote the elimination of toxins.
Conclusion
Surya Namaskar is a holistic practice that provides numerous physical, mental, and spiritual benefits. The 12 steps of Surya Namaskar with pictures and names offer a complete workout for the body and mind, helping to improve flexibility, strength, and overall health. Whether you’re a beginner or an experienced yoga practitioner, Surya Namaskar is a wonderful way to start your day and bring balance to your life.
So, if you’re wondering how to do Surya Namaskar, start with these Surya Namaskar steps, and soon you will begin to feel the positive effects of this ancient yoga practice.
FAQs on Surya Namaskar
What is Surya Namaskar and how does it work?
Surya Namaskar, or Sun Salutation, is a sequence of 12 yoga poses performed in a specific order. It is a form of Surya Namaskar yoga that helps improve flexibility, strength, and overall health. The 12 poses of Surya Namaskar are performed in a flow, and each pose is designed to stretch and strengthen different muscle groups in the body. It provides a complete workout and has numerous benefits of Surya Namaskar such as improved digestion, increased energy levels, and enhanced mental clarity.
What are the Surya Namaskar steps involved?
The Surya Namaskar steps consist of 12 different yoga poses, each with a specific purpose. The sequence starts with Pranamasana (Prayer Pose) and ends with the same pose, creating a complete cycle. These 12 steps of Surya Namaskar include Hastauttanasana, Hasta Padasana, Ashwa Sanchalanasana, Dandasana, Bhujangasana, Adho Mukha Svanasana, and others. Each step is connected to the next through controlled breathing.
Can Surya Namaskar be done by beginners?
Yes, Surya Namaskar can be practiced by beginners. While the Surya Namaskar poses may seem challenging initially, they can be modified to suit your flexibility and strength levels. Starting with Surya Namaskar step by step will help you gradually understand the movement and breathing techniques. As you get more comfortable with the 12 poses of Surya Namaskar, you will be able to perform them more fluently.
What are the benefits of Surya Namaskar?
There are numerous benefits of Surya Namaskar. Regular practice helps improve flexibility, build strength, enhance posture, and improve digestion. Surya Namaskar ke fayde also include improved blood circulation, better stress management, and increased mental focus. Additionally, the practice enhances overall well-being by promoting balance and calming the mind.
How many times should I perform Surya Namaskar daily?
It is recommended to perform Surya Namaskar at least 12 times in the morning to feel its full benefits. If you are a beginner, you can start with 3 to 5 rounds and gradually increase the repetitions. The 12 steps of Surya Namaskar can be done in a continuous flow, with each round targeting different muscle groups, making it an effective full-body workout.
What is the significance of the 75 crore Surya Namaskar initiative?
The 75 crore Surya Namaskar initiative was launched to promote health and wellness by encouraging people across the world to participate in Surya Namaskar. This campaign aims to raise awareness about the benefits of Surya Namaskar and its transformative power on both physical and mental well-being. It encourages people to unite in performing 12 poses of Surya Namaskar, thus fostering a sense of global health awareness.
What are the names of the Surya Namaskar poses?
The 12 names of Surya Namaskar asana correspond to the different poses included in the 12 steps of Surya Namaskar. They include Pranamasana (Prayer Pose), Hastauttanasana (Raised Arms Pose), Hasta Padasana (Hand to Foot Pose), Ashwa Sanchalanasana (Equestrian Pose), Dandasana (Stick Pose), and others. These Surya Namaskar yoga poses are performed in a flowing sequence to provide both physical and mental benefits.
Can I practice Surya Namaskar in Hindi or any other language?
Yes, Surya Namaskar in Hindi or any language can be performed, as the practice is universal. The names of the Surya Namaskar poses may differ in language, but the postures and breathing techniques remain the same. Learning Surya Namaskar step by step in a language you're comfortable with can help you understand the process better and follow the sequence more effectively.
How can I learn how to do Surya Namaskar correctly?
To learn how to do Surya Namaskar, it is essential to first understand the Surya Namaskar steps and their proper execution. Starting with the 12 steps of Surya Namaskar with pictures and names can help you visualize the correct postures. A trained yoga instructor can guide you through the sequence and help with alignment. You can also practice the Surya Namaskar yoga poses daily, focusing on breath control and posture to build proficiency.
