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 g
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:
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:
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:
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:
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:
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:
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:
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:
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:
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:
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:
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:
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.
A: Surya Namaskar, also known as Sun Salutation, is a sequence of 12 yoga postures that are performed in a specific order to energize the body and mind.
A: Surya Namaskar has several benefits, including improved flexibility, better digestion, weight loss, strengthened muscles, improved blood circulation, and reduced stress and anxiety.
A: It is recommended to perform Surya Namaskar at least 5-7 times in a day to reap its full benefits.
A: Yes, Surya Namaskar can help with weight loss by boosting metabolism, burning calories, and reducing excess fat from the body.
A: Yes, Surya Namaskar can be practiced by beginners with modifications to suit their flexibility and fitness level.
A: The ideal time to practice Surya Namaskar is during the early morning hours, preferably at sunrise.
A: Yes, Surya Namaskar can improve mental health by reducing stress, anxiety, and depression, and promoting a sense of calm and wellbeing.
A: One round of Surya Namaskar takes approximately 5-7 minutes to complete.
A: Yes, Surya Namaskar can be practiced during pregnancy with modifications to suit the expectant mother's needs.
A: Yes, it is necessary to perform all 12 postures of Surya Namaskar in the correct sequence to reap its full benefits.
Writer and content creator
Log in to share your thoughts and engage with other readers.