Surya Namaskar : 12 Steps with pose & it’s benifits

Surya Namaskar

Page Contents

Surya Namaskar

Surya Namaskar or Sun Salutation is a sequence of 12 powerful yoga poses. Besides being a great cardiovascular workout, Surya Namaskar is also known to have an immensely positive impact on the body and mind.

Something special for Surya Namaskar:

Surya Namaskar is best done early morning on an empty stomach. Each round of Sun Salutation consists of two sets, and each set is composed of 12 yoga poses.
It should ideally be done early in the morning, facing the rising sun, and each movement of the body is synchronised with a breath, exhaling at the folds and inhaling as you lengthen or stretch out the body.
It serves as a complete exercise for the body, vitalizing all the major muscles and vital organs.
Each round takes 1 to 2 minutes to perform, depending on the speed and intensity of the practice.
Several variations on the classic Surya Namaskar exists.
Surya Namaskar is a universal practice. From beginners to seasoned Yogis, children to elderly, everyone is encouraged to practice Surya Namaskar.

Surya Namaskar

Surya Namaskar pose Step by Step

Surya Namaskar or Sun Salutation is a sequence of 12 powerful yoga poses

Step 1. Pranamasana (Prayer pose)

Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet.
Expand your chest and relax your shoulders.
As you breathe in, lift both arms up from the sides, and as you exhale, bring your palms together in front of the chest in prayer position.
Chant : Om Mitraya Namah (Who is friendly to all)
Benefits: It helps to relax the nervous system and maintain the balance of your body.

Surya Namaskar Step 1. Pranamasana (Prayer pose)

Step 2. Hastauttanasana (Raised arms pose)

Breathing in, lift the arms up and back, keeping the biceps close to the ears.
In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers.
Chant : Om Ravaye Namah (The shining one, the radiant one)
Benefits: It stretches and tones the muscles of the abdomen. Expands the chest which results in a full intake of oxygen where lung capacity is fully utilized. The objective of doing this asana is to expand the whole body from heels to the tip of the fingers.

Surya Namaskar Step 2. Hastauttanasana (Raised arms pose)

Step 3. Hastapadasana (Standing forward bend)

Breathing out, bend forward from the waist keeping the spine erect.
As you exhale completely, bring the hands down to the floor beside the feet.
Chant : Om Suryaya Namah (One who is the dispeller of darkness and responsible for bringing activity)
Benefits: It makes the waist and spine flexible. Stretches the hamstrings and open the hips, shoulders, and arms.

Surya Namaskar Step 3. Hastapadasana (Standing forward bend)

Step 4. Ashwa Sanchalanasana (Equestrian pose)

Breathing in, push your right leg back, as far back as possible.
Bring the right knee to the floor and look up.
Chant : Om Bhanave Namah (One who illuminates, the bright one).
Benefits: It makes the spine and neck flexible and strengthens the leg muscles. It also helps in indigestion and constipation.

Surya Namaskar Step 4. Ashwa Sanchalanasana (Equestrian pose)

Step 5. Dandasana (Stick pose)

As you breathe in, take the left leg back and bring the whole body in a straight line.
Chant : Om Khagaya Namah (One who is all pervading, one who moves through the sky)
Benefits: It stretches the arms, chest, shoulder, and spine, improves posture and calms the mind.

Surya Namaskar Step 5. Dandasana (Stick pose)

Step 6. Ashtanga Namaskara (Salute with eight parts or points)

Gently bring your knees down to the floor and exhale.
Take the hips back slightly, slide forward, rest your chest and chin on the floor.
Raise your posterior a little bit. The two hands, two feet, two knees, chest and chin (eight parts of the body) should touch the floor.
Chant : Om Pushne Namah (Giver of nourishment and fulfillment)
Benefits: It increases the flexibility of the back and spine. Strengthen the back muscles and reduces stress and anxiety.

Surya Namaskar Step 6. Ashtanga Namaskara (Salute with eight parts or points)

Step 7. Bhujangasana (Cobra pose)

Slide forward and raise the chest up into the Cobra pose.
You may keep your elbows bent in this pose with the shoulders away from the ears.
Look up at the ceiling.
Chant : Om Hiranyagarbhaya Namah (one who has a golden colored brilliance).
Benefits: It stretches the shoulders, chest and back, increases flexibility and elevates mood.

Surya Namaskar Step 7. Bhujangasana (Cobra pose)

Step 8. Adho Mukha Svanasana (Downward facing dog pose)

Breathing out, lift the hips and the tailbone up to bring the body into an inverted ‘V’ pose.
Chant : Om Marichaye Namah (The giver of light with an infinite number of rays)
Benefits: It increases the blood flow to the spinal region and strengthens the muscles of the arms and legs.

Surya Namaskar Step 8. Adho Mukha Svanasana (Downward facing dog pose)

Step 9. Ashwa Sanchalanasana (Equestrian pose)

Breathing in, bring the right foot forward in between the two hands.
The left knee goes down on the floor.
Press the hips down and look up.
Chant : Om Adityaya Namah (the son of Aditi, the cosmic divine mother)
Benefits: It brings flexibility to leg muscles and tones the abdominal organs.

Surya Namaskar Step 9. Ashwa Sanchalanasana (Equestrian pose)

Step 10. Hastapadasana (Standing forward bend)

Breathing out, bring the left foot forward.
Keep the palms on the floor.
You may bend the knees, if necessary.
Chant : Om Savitre Namah (One who is responsible for life)
Benefits: It Stretches the hamstrings and opens the hips, shoulders and arms.

Surya Namaskar Step 10. Hastapadasana (Standing forward bend)

Step 11. Hastauttanasana (Raised arms pose)

Breathing in, roll the spine up.
Raise the hands up and bend backward a little bit, pushing the hips slightly outward.
Chant : Om Arkaya Namah (One who is worthy of praise and glory)
Benefits: It stretches and tones the muscles of the abdomen. Expands the chest which results in a full intake of oxygen where lung capacity is fully utilized. The objective of doing this asana is to expand the whole body from heels to the tips of fingers.

Surya Namaskar Step 11. Hastauttanasana (Raised arms pose)

Step 12. Tadasana (Mountain pose)

As you exhale, first straighten the body, then bring the arms down.
Relax in this position and observe the sensations in your body.
Chant : Om Bhaskaraya Namah (Giver of wisdom and cosmic illumination)
Benefits: It strengthens thighs, knees, and ankles and improves posture.

Surya Namaskar Step 12. Tadasana (Mountain pose)

Incredible benefits of Surya Namaskar:

The benefits of both Asanas and Pranayama can be attained in this series of 12 postures.
In a sense, the Surya Namaskar or sun salutation, is the core of yoga: it improves overall body strength, builds stamina, and develops flexibility.
Helps maintain cardiovascular health.
Stimulates the nervous system.
Helps in stretching, flexing and toning the muscles.
Helps to reduce stress and improve memory and nervous system.
Brings calmness and helps to concentrate.
Excellent exercise for weight loss management.
Strengthens the immune system.
Enhances cognitive functions.
Improves overall health, strengthens the body and relaxes the mind.
Improves blood circulation

Surya Namaskar : Contra indications

The general advice is to consult a medical practitioner before you start any new exercise regime and this is particularly important if you are pregnant, nursing, taking medication, have low or high blood pressure, or having any existing medical condition or injuries.
If you have medical issues and you are not sure about certain yoga poses or practices, please consult your doctor or health professional who can see you in person.

Recent Post :