10 Benefits of Surya Namaskar

Surya Namaskar, also known as Sun Salutation, is a popular yoga practice that involves a sequence of 12 yoga poses performed in a particular order. The practice of Surya Namaskar is a way to express gratitude to the sun, which is considered to be the source of all life on earth. The poses in the sequence are performed in a continuous flow, with each pose complementing the previous one. The 12 poses of Surya Namaskar are:

1. Pranamasana (Prayer pose)

Pranamasana, also known as Prayer pose, is a yoga posture that is performed at the beginning and end of a yoga practice. It is a simple yet powerful pose that helps to center the mind and connect with one's inner self. Here's how to perform Pranamasana:

1. Stand tall with your feet together, and keep your arms at your sides.
2. Bring your hands together in front of your chest in a prayer position, with palms touching and fingers pointing upwards.
3. Close your eyes and take a few deep breaths, focusing on your breath and centering your mind.
4. As you inhale, feel your chest and ribcage expanding, and as you exhale, feel your body relaxing.
5. Hold the pose for a few deep breaths, feeling a sense of calmness and relaxation in your mind and body.
6. To release the pose, simply lower your arms back down to your sides.

Pranamasana is a simple yet powerful pose that helps to activate the respiratory and circulatory systems, preparing the body for the practice ahead. It also helps to bring a sense of calmness and relaxation to the mind and body, preparing you for the physical and mental challenges of the following poses in the sequence. This pose is typically done at the beginning and end of a yoga practice as a way to center the mind and connect with one's inner self.

2. Hasta Uttanasana (Raised Arms pose)

Hasta Uttanasana, also known as the Raised Arms pose, is a yoga posture that is performed by standing with your feet together and raising your arms overhead while inhaling deeply. Here's how to perform Hasta Uttanasana:

1. Begin by standing in Tadasana or Mountain pose with your feet together, arms at your sides, and palms facing forward.
2. Inhale deeply, and as you do so, raise your arms overhead and bring your palms together in a prayer position.
3. Keep your gaze forward or upwards and lengthen your spine, keeping your shoulders relaxed and away from your ears.
4. Hold the pose for a few deep breaths, feeling the stretch in your arms, shoulders, and chest.
5. To release the pose, exhale and lower your arms back down to your sides.

Hasta Uttanasana is an energizing pose that helps to stretch the entire body, especially the arms, shoulders, and chest. It also helps to increase lung capacity, improve posture, and stimulate the digestive system. This pose is often included in the Surya Namaskar or Sun Salutation sequence, where it is performed as the second pose.

3. Uttanasana (Standing Forward Bend pose)

Uttanasana, also known as Standing Forward Bend pose, is a yoga posture that is performed by bending forward from a standing position, stretching the hamstrings and back muscles. Here's how to perform Uttanasana:

1. Begin in Tadasana or Mountain pose with your feet hip-width apart, hands on your hips, and spine straight.
2. As you exhale, slowly bend forward from the hips, keeping your spine straight, and allow your hands to reach towards the floor.
3. If possible, bring your hands to the floor beside your feet, with your palms facing down. If your hands do not reach the floor, you can rest them on your shins or use yoga blocks for support.
4. Relax your head and neck, allowing your chin to tuck into your chest.
5. Hold the pose for a few deep breaths, feeling the stretch in your hamstrings and back muscles.
6. To release the pose, slowly roll up to a standing position, one vertebra at a time, as you inhale.

Uttanasana is a calming pose that helps to relieve stress and anxiety while also stretching the hamstrings and back muscles. This pose is also great for improving circulation and stimulating the nervous system. It is often included in yoga sequences as a warm-up pose, and it can also be used as a counterpose to backbends or other challenging poses.

4. Ashwa Sanchalanasana (Equestrian pose)

Ashwa Sanchalanasana, also known as Equestrian pose or Low Lunge, is a yoga posture that is performed by stepping one foot forward into a lunge position and stretching the hips and thighs. Here's how to perform Ashwa Sanchalanasana:

1. Begin in Adho Mukha Svanasana or Downward-Facing Dog pose.
2. As you inhale, step your right foot forward between your hands.
3. Lower your left knee to the floor, and place the top of your left foot on the ground.
4. Keep your right knee bent at a 90-degree angle, with your knee directly above your ankle.
5. Inhale and lift your torso, bringing your arms overhead and keeping your palms facing each other.
6. Keep your shoulders relaxed and away from your ears, and gaze forward.
7. Hold the pose for a few deep breaths, feeling the stretch in your hip flexors and thighs.
8. To release the pose, exhale and bring your hands back down to the mat on either side of your right foot.
9. Step your right foot back into Downward-Facing Dog, and repeat the pose on the left side.

Ashwa Sanchalanasana is a great pose for stretching the hip flexors, quadriceps, and hamstrings. It also helps to improve balance and stability, and it can be used as a warm-up pose or as a transition pose between other standing postures. This pose is often included in Surya Namaskar or Sun Salutation sequence, where it is performed as the fourth pose.

5. Dandasana (Plank pose)

Dandasana, also known as Plank pose, is a yoga posture that is performed by holding the body in a straight line, supported by the hands and feet. Here's how to perform Dandasana:

1. Begin in Adho Mukha Svanasana or Downward-Facing Dog pose.
2. From Downward-Facing Dog, shift your weight forward so that your shoulders are directly over your wrists and your body is in a straight line.
3. Keep your feet together and engage your core muscles to maintain the straight line of your body.
4. Keep your arms straight and your palms firmly planted on the mat, with your fingers spread wide.
5. Keep your neck in a neutral position and gaze towards the ground.
6. Hold the pose for a few deep breaths, feeling your core and arm muscles working to support your body.
7. To release the pose, lower your knees to the ground and come into Balasana or Child's pose.

Dandasana is a great pose for strengthening the core and arm muscles, as well as improving overall body stability and balance. It is often used as a foundational pose in yoga sequences, and it can be held for longer periods of time as a challenge pose. Plank pose is also a common component of Sun Salutation sequences, where it is performed as the fifth pose.

6. Ashtanga Namaskara (Eight Limbed Salute)

Ashtanga Namaskara, also known as Eight Limbed Salute or Chaturanga Dandasana, is a yoga posture that is performed by lowering the body to the ground from plank pose, while keeping the elbows close to the body. Here's how to perform Ashtanga Namaskara:

1. Begin in Adho Mukha Svanasana or Downward-Facing Dog pose.
2. From Downward-Facing Dog, shift your weight forward so that your shoulders are directly over your wrists and your body is in a straight line.
3. Lower your body towards the ground, bending your elbows and keeping them close to your sides.
4. Keep your knees off the ground and hold your body parallel to the ground, with your elbows bent at a 90-degree angle.
5. Keep your shoulders away from your ears and gaze towards the ground.
6. Hold the pose for a few deep breaths, feeling your arm muscles working to support your body.
7. To release the pose, lower your body to the ground and come into Bhujangasana or Cobra pose.

Ashtanga Namaskara is a challenging pose that helps to strengthen the arms, shoulders, and core muscles. It is often used as a transition pose in yoga sequences, and it is a common component of Sun Salutation sequences, where it is performed as the fourth pose. Ashtanga Namaskara can also be used as a preparation pose for more advanced arm balances and inversions.

7. Bhujangasana (Cobra pose)

Bhujangasana, also known as Cobra pose, is a yoga posture that is performed by lifting the upper body off the ground while keeping the lower body and pelvis in contact with the mat. Here's how to perform Bhujangasana:

1. Lie face down on your mat with your feet together and your hands placed palms down on the mat, directly under your shoulders.
2. Engage your core muscles and press the tops of your feet into the mat.
3. Inhale and slowly lift your head, chest, and shoulders off the mat, using your back muscles to arch your spine.
4. Keep your elbows close to your body and your shoulders away from your ears.
5. Gaze straight ahead or slightly upwards.
6. Hold the pose for a few deep breaths, feeling a stretch in your chest and abdomen.
7. To release the pose, exhale and slowly lower your body back down to the mat.

Bhujangasana is a gentle backbend that helps to strengthen the spine and improve posture. It is also believed to stimulate the digestive system and relieve stress and fatigue. It can be practiced as a standalone pose or as a component of a yoga sequence.

8. Adho Mukha Svanasana (Downward Facing Dog pose)

Adho Mukha Svanasana, also known as Downward-Facing Dog pose, is a yoga posture that is performed by forming an inverted V-shape with the body, supported by the hands and feet. Here's how to perform Adho Mukha Svanasana:

1. Begin on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
2. Tuck your toes under and exhale as you lift your knees off the ground, straightening your legs and forming an upside-down V-shape with your body.
3. Press your hands into the mat and extend your arms, keeping them straight and shoulder-width apart.
4. Press your heels down towards the mat, keeping your feet hip-width apart.
5. Engage your core muscles to support your lower back and maintain the straight line of your body.
6. Keep your neck in a neutral position and gaze towards your feet.
7. Hold the pose for a few deep breaths, feeling a stretch in your hamstrings, calves, and spine.
8. To release the pose, exhale and slowly lower your knees back down to the mat.

Adho Mukha Svanasana is a foundational pose that helps to strengthen the arms, shoulders, and legs, while also improving flexibility and circulation. It is often used as a transition pose in yoga sequences and is a common component of Sun Salutation sequences, where it is performed as the first and fifth pose. It can also be used as a resting pose in between more challenging poses.

9. Ashwa Sanchalanasana (Equestrian pose)

Ashwa Sanchalanasana, also known as Equestrian pose or Low Lunge, is a yoga posture that is performed by stepping one foot forward and bending the front knee, while keeping the back leg straight and the hands on the hips. Here's how to perform Ashwa Sanchalanasana:

1. Begin in Adho Mukha Svanasana (Downward-Facing Dog pose).
2. Inhale and step your right foot forward between your hands, placing it in line with your right knee.
3. Lower your left knee to the ground and slide it back a few inches, keeping the top of your left foot flat on the mat.
4. As you exhale, bend your right knee and sink your hips down towards the ground.
5. Keep your back leg straight and engage your thigh muscles to support the posture.
6. Keep your hands on your hips or raise your arms above your head, reaching upwards towards the ceiling.
7. Gaze forward or upward.
8. Hold the pose for a few deep breaths, feeling a stretch in your hip flexors, groin, and thighs.
9. To release the pose, exhale and step your right foot back to Adho Mukha Svanasana.
10. Repeat the pose on the opposite side, stepping your left foot forward between your hands.

Ashwa Sanchalanasana helps to stretch the muscles of the legs and hips, while also strengthening the quadriceps and glutes. It is often used as a preparation pose for deeper hip openers, such as Pigeon pose, and can also be used as a transition pose in yoga sequences.

10. Uttanasana (Standing Forward Bend pose)

Uttanasana, also known as Standing Forward Bend pose, is a yoga posture that is performed by bending forward from a standing position and reaching towards the ground with the hands. Here's how to perform Uttanasana:

1. Begin in Tadasana (Mountain pose), standing with your feet hip-width apart and your arms at your sides.
2. Inhale and lift your arms up towards the ceiling, keeping them shoulder-width apart and parallel to each other.
3. As you exhale, bend forward from the hips, keeping your spine straight.
4. Bring your hands down to the floor on either side of your feet, or place them on your shins or thighs if you can't reach the floor.
5. If your hamstrings are tight, bend your knees slightly to allow your hands to reach the ground.
6. Relax your head and neck, allowing them to hang down towards the floor.
7. Hold the pose for a few deep breaths, feeling a stretch in your hamstrings, calves, and spine.
8. To release the pose, inhale and slowly roll up to a standing position, lifting your arms up towards the ceiling as you come up.

Uttanasana is a gentle pose that helps to stretch the muscles of the legs and back, while also improving circulation and calming the mind. It can be used as a preparation pose for deeper forward folds, such as Paschimottanasana (Seated Forward Bend), and can also be used as a resting pose in between more challenging postures.

11. Hasta Uttanasana (Raised Arms pose)

Hasta Uttanasana, also known as Raised Arms pose, is a yoga posture that is performed by reaching the arms up towards the sky while standing. Here's how to perform Hasta Uttanasana:

1. Begin in Tadasana (Mountain pose), standing with your feet hip-width apart and your arms at your sides.
2. Inhale and raise your arms up overhead, reaching towards the sky.
3. Keep your arms parallel to each other and your palms facing each other.
4. Lengthen your spine and reach upwards through your fingertips, feeling a stretch in your side body.
5. If it feels comfortable, slightly lift your heels off the ground and balance on the balls of your feet.
6. Hold the pose for a few deep breaths, feeling the energy and strength in your arms and shoulders.
7. To release the pose, exhale and lower your arms back down to your sides.

Hasta Uttanasana is a simple yet powerful pose that helps to improve posture, increase lung capacity, and energize the body. It can also be used as a preparation pose for deeper backbends, such as Ustrasana (Camel pose), and can be incorporated into many yoga sequences as a transition pose.

12. Tadasana (Mountain pose)

Tadasana, also known as Mountain pose, is a foundational yoga posture that involves standing tall with your feet firmly planted on the ground. Here's how to perform Tadasana:

1. Stand with your feet hip-width apart and parallel to each other.
2. Spread your toes and ground down through all four corners of your feet.
3. Engage your leg muscles and lift your kneecaps up.
4. Draw your tailbone down towards the ground and engage your lower abdominals.
5. Lift your chest and shoulders up and back, relaxing your shoulder blades down your back.
6. Lengthen your neck and gaze straight ahead.
7. Bring your palms together in front of your heart center or allow your arms to hang naturally at your sides.
8. Take a few deep breaths, feeling the strength and stability of your body in this posture.

Tadasana may look simple, but it is a powerful pose that helps to improve posture, increase awareness of the body, and promote overall balance and stability. It can also be used as a starting point for many other yoga postures, such as standing balances and forward folds.

Surya Namaskar is considered to be a complete workout for the body and mind as it involves stretching, strengthening, and relaxation of the entire body while also incorporating deep breathing techniques.

Surya Namaskar, also known as Sun Salutation, is a popular yoga practice that involves a sequence of 12 poses, performed in a particular order. Here are 10 benefits of Surya Namaskar:

1. Enhances flexibility: Surya Namaskar involves stretching and bending of the body, which helps to improve flexibility and mobility.

2. Strengthens muscles: The different poses in Surya Namaskar work on various muscle groups, helping to strengthen them.

3. Improves digestion: The practice of Surya Namaskar can help to improve digestion by stimulating the digestive system.

4. Boosts energy: Surya Namaskar is a great way to start your day, as it helps to boost energy levels and improve overall vitality.

5. Reduces stress and anxiety: The mindful practice of Surya Namaskar can help to reduce stress and anxiety by promoting relaxation and calmness.

6. Increases lung capacity: The deep breathing involved in Surya Namaskar can help to improve lung capacity and respiratory function.

7. Enhances concentration: The practice of Surya Namaskar requires focus and concentration, which can help to improve mental clarity and focus.

8. Improves cardiovascular health: The practice of Surya Namaskar can help to improve cardiovascular health by increasing heart rate and circulation.

9. Regulates hormonal balance: Surya Namaskar can help to regulate hormonal balance by stimulating the endocrine system.

10. Promotes weight loss: The combination of stretching, bending, and deep breathing in Surya Namaskar can help to burn calories and promote weight loss.