Surya Namaskar, otherwise known as Sun Salutation, is a traditional series of yogic postures practiced for several years to get the energy of the sun. This flow of 12 postures gives an entire workout to the body, balancing body, mind, and breath when practiced together. Each of these postures in Surya Namaskar has different benefits that work collectively on the physical and mental well-being of a person. In this article, we are going to discuss the 12 Surya Namaskar Poses.
What are the Benefits of Surya Namaskar Poses?
- Helpful in losing weight.
- Strengthens your muscles as well as joints.
- Healthier skin.
- Helps in Digestion.
- Guarantees a more efficient digestive system.
- Helpful in battling sleeplessness.
- Maintains normal menstrual cycles.
- Decreases stress.
- Activates body chakras.
- Controls blood sugar level.
12 Surya Namaskar Yoga Poses
1. Pranamasana (Prayer Pose)
Stand upright with feet together and hands together in prayer in front of the chest. It helps to center the body and the mind and makes one feel calm inside. It is excellent for focusing thoughts and preparing oneself for the sequence ahead. It brings feelings of gratitude and humility, which is important to have during the practice.
2. Hasta Uttanasana (Raised Arms Pose)
Take a long breath and stretch your arms forward, bending your back and dropping your head backward. This is a position that expands the chest and stomach, improving lung capacity and promoting digestion. Stimulates nerves, making the brain more active.
3. Hasta Padasana (Standing Forward Bend)
Bend forward as you exhale and use your fingers to touch down your toes. It is acceptable for beginners to bend their knees at first if remaining straight when bending is not possible. However, your spine must not bend. Maintain a relaxed neck and shoulders while gently pressing into your heels to equally distribute your weight.
4. Ashwa Sanchalanasana (Lunge Pose)
As you return from Hasta Padasana, bend your knees slightly and place your palms on the mat in line with both your feet. As you breathe in, move your right knee closer to your chest’s right side and stretch your left leg backward. While maintaining your body, raise your head to face front.
5. Dandasana (Plank Pose)
Exhale and return your left leg to a plank position. However, maintain your shoulders, wrists, and elbows at a 90-degree angle to the floor. As you expand your shoulder blades, bring them in and broaden your collarbone. Then, roll and press your toes on the yoga mat while avoiding contracting your knees. Your neck should be relaxed and aligned with your spine.
6. Ashtanga Namaskara (Eight Limbed Pose)
This pose, also known as salutations, is performed by exhaling and lowering your knees to the floor when practicing eight-limbed Ashtanga yoga. Then, put your chin on the floor and raise your hips slightly off the ground. Your hands, chin, knees, and chest should be on the floor, with your posterior held in the air. You should breathe and hold this position for as long as you can.
7. Bhujangasana (Cobra Pose)
Deeply inhale and bring your body forward. Now lift the chest into a gentle backbend while keeping elbows a little bent and legs on the floor. This pose helps stretch the chest, shoulders, and abdomen. It also reduces lower back pain by correcting rounded shoulders, improving flexibility in the spine, stimulating digestive organs, and bringing an increase in overall vitality.
8. Adho Mukha Svanasana (Downward Facing Dog)
Exhale and raise your hips. Make your body into an inverted V shape where your hands and feet are on the floor. This asana helps strengthen the arms, shoulders, and legs. It will stretch the hamstrings, calves, and spine. It also calms the mind, reduces stress, and energizes the body. This improves blood supply to the brain and also promotes the clarity of the mind.
9. Ashwa Sanchalanasana (Equestrian Pose)
Inhale again and step your right foot forward between your hands. Lower your left knee to the floor, and lift your head to look forward. Try to balance yourself in this pose on the opposite side. It will bring equilibrium to the body and the mind. It gives a deep stretch to the hip flexors and strengthens the quadriceps. It also improves coordination and balance.
10. Uttanasana (Standing Forward Bend)
Bend forward. Now step your left foot forward into a standing forward bend position. Now place your hands on the floor beside your feet. If you repeat this pose it will make for a further, intensifying stretch in the hamstrings, calves, and muscles in the back. It also calms the nervous system and helps reduce anxiety and stress to get mental clarity. It promotes the detoxification of the liver and kidneys.
11. Hasta Uttanasana (Raised Arms Pose)
Inhale and rise to a standing position, extending the arms upward and back-bending a little with a view upwards. Repeating this pose further opens up the front body, increasing lung capacity, improving digestion, and stimulating nerves to make you alert full of energy, and ready for the day.
12. Pranamasana (Prayer Pose)
Exhale, returning your hands to prayer in front of your chest and standing upright with the feet together. This has the effect of re-centering the body and the mind by bringing one to the end of the sequence in this pose. It brings a sense of peace, thankfulness, and humbleness. Take a moment to collect your thoughts on your practice and set an intention for the rest of your day.
Conclusion
Adding Surya Namaskar to the daily routine will help in both physical and mental development. These 12 steps of this asana bring out a full-body exercise that increases clarity of mind, and efficiency, reduces stress, and increases the overall energy levels of the body. Practice Surya Namaskar to start your day focused, and at peace.
No matter if you are a beginner or an advanced yogi, Surya Namaskar is a practice that can best suit everybody’s capacity and needs. Take out your yoga mat, start practicing these 12 yoga poses, and fill your body and mind with energy to make you bright and active throughout the day.