The 12 Steps of Surya Namaskar

The 12 Steps of Surya Namaskar

The 12 Steps of Surya Namaskar: A Journey to Wellness


Embark on a journey to holistic well-being with the ancient practice of Surya Namaskar, a sequence of twelve yoga poses that harmonize the body, mind, and spirit. Originating from the rich tapestry of yoga traditions, Surya Namaskar, or Sun Salutation, holds profound significance in promoting physical health, mental clarity, and spiritual awareness.

Step 1: Prayer Pose (Pranamasana)



Starting the sequence with reverence:

Surya Namaskar begins with Pranamasana, a prayer pose that sets the tone for the practice. By bringing the palms together at the heart center, practitioners ground themselves, acknowledging the divine energy within and around them.

Step 2: Raised Arms Pose (Hasta Uttanasana)

The 12 Steps of Surya Namaskar


Stretch and reach for vitality:

Hasta Uttanasana involves stretching the arms upward, promoting flexibility in the spine. This step encourages a mindful connection between breath and movement, awakening the body for the poses to come.

Step 3: Hand to Foot Pose (Hasta Padasana)

The 12 Steps of Surya Namaskar

Bend forward, touch the toes:

Hasta Padasana entails a forward bend, fostering flexibility in the spine and hamstrings. As practitioners reach towards their toes, they engage in a deep stretch, promoting suppleness and enhancing circulation.

Step 4: Equestrian Pose (Ashwa Sanchalanasana)

The 12 Steps of Surya Namaskar

Step into a lunge:

Ashwa Sanchalanasana involves a lunging posture that activates the leg muscles. This step symbolizes the dynamic nature of the sun salutation, preparing the body for the subsequent poses.

Step 5: Stick Pose (Dandasana)

The 12 Steps of Surya Namaskar


Straighten the spine:

Dandasana emphasizes the importance of maintaining a straight spine. Engaging core muscles, this step contributes to building strength in the abdomen and back.

Step 6: Salute with Eight Parts (Ashtanga Namaskara)

The 12 Steps of Surya Namaskar

Eight-point salutation:

Ashtanga Namaskara involves eight points of contact with the ground, strengthening the upper body. This challenging pose builds resilience and endurance, marking a significant phase in the Sun Salutation sequence.

Step 7: Cobra Pose (Bhujangasana)

The 12 Steps of Surya Namaskar

Arch into the cobra:

Bhujangasana, the Cobra Pose, arches the back, opening the chest and lungs. This step encourages practitioners to breathe deeply, enhancing respiratory function and promoting a sense of expansiveness.

Step 8: Mountain Pose (Parvatasana)

The 12 Steps of Surya Namaskar

Rise into the mountain:

Parvatasana, or the Mountain Pose, resembles a downward dog position. This step stretches the entire body, providing a moment of respite before transitioning to the second half of the sequence.

Step 9: Equestrian Pose (Ashwa Sanchalanasana) – Repeated

The 12 Steps of Surya Namaskar

Balancing the sequence:

Repeating Ashwa Sanchalanasana ensures balance in the sequence, reinforcing the lunging posture and maintaining the flow of breath and movement.

Step 10: Hand to Foot Pose (Hasta Padasana) – Repeated

The 12 Steps of Surya Namaskar

Deepening the stretch:

Repeating Hasta Padasana deepens the forward bend, allowing practitioners to sink further into the stretch and prepare for the final steps of Surya Namaskar.

Step 11: Raised Arms Pose (Hasta Uttanasana) – Repeated

The 12 Steps of Surya Namaskar

Emphasizing connection:

Repeating Hasta Uttanasana emphasizes the connection between breath and movement, serving as a warm-up for the final step of the sequence.

Step 12: Prayer Pose (Pranamasana) – Repeated

The 12 Steps of Surya Namaskar

Closing the sequence with gratitude:

Pranamasana is repeated, marking the conclusion of the Surya Namaskar sequence. Practitioners express gratitude for the energy and vitality received during the practice.

Benefits of Surya Namaskar

Physical benefits:

The practice of Surya Namaskar offers a myriad of physical benefits, including improved flexibility, enhanced strength, and increased circulation. Each pose targets specific muscle groups, contributing to overall fitness.

Mental and spiritual advantages:

Beyond the physical, Surya Namaskar promotes mental clarity and spiritual awareness. The rhythmic flow of breath and movement creates a moving meditation, fostering a sense of inner peace and mindfulness.

Incorporating Surya Namaskar into Daily Routine

Setting a consistent practice schedule:

To reap the full benefits of Surya Namaskar,

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