Surya Namaskar: The 12 Steps Explained

Surya Namaskar, or Sun Salutation, is not just a set of physical actions.

It is a flow of beautiful postures that unite movement and breath, allowing you to perfectly coordinate your mind and body.

It is much more ancient than exercise; it is a tribute to the sun, the source of all life.

If you complete these twelve steps, you will gain strength, flexibility, and a deeper connection to your inner self.

1. Pranamasana (Prayer Pose)

In the first step of Pranamasana (prayer pose), you stand straight with your feet together.

Your hands join together in prayer in the middle of your chest. Try to concentrate your mind. This is not just a physical gesture; it is about being self-centred and preparing your body for the flow ahead.

Here you pause, take a deep breath and set your goal.

2. Hasta Uttanasana (Raised Arms Pose)

Now take a deep breath and lift your arms. Stretch upward. Feel your chest long and open. You are reaching for the sky as if you are taking the whole universe with you.

Remember, keep your palms facing each other—this action should not be rushed. You are not just stretching; you are cheering for the possibilities ahead.

3. Hastapadasana (Hand to Foot Pose)

Bend forward from the hips and exhale. Can you feel the blood rushing to the head? Hastapadasana.

You may feel a deep stretch in your hamstrings, as your hands touch the ground, or maybe just your toes. Breathe comfortably. This is where the magic happens.

4. Ashwa Sanchalanasana (Equestrian Pose)

Breathe in again. Now put the right leg back. Keep the knees on the ground.

Raise your head and place your left foot between the hands. Your body is strong and stable like a beautiful horse, because you are in this posture. You are ready to move forward with the goal.

5. Dandasana (Stick Pose)

Push your left foot back so it meets your right foot, holding your breath.

The name is because your body now forms a straight line, like a stick. It may seem simple, but the focus must be on maintaining that perfect line.

Your arms, legs, and core are all doing the work. Feel the power of making your body an integrated whole.

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6. Ashtanga Namaskara (Salute with Eight Parts)

Now it’s a little harder. Exhale and touch eight points: your hands, knees, chest, chin and toes.

This is humility and total surrender. Every part of your body is grounded, yet there is power in it. This position is achieved by rising and connecting with the ground.

7. Bhujangasana (Cobra Pose)

Bend forward, inhale and rise into Bhujangasana. Your chest, with the spine arched, rises like a cobra ready to attack. But let your back arch naturally, don’t strain too much. Look upward and bring energy and confidence.

8. Adho Mukha Svanasana (Downward Facing Dog)

Exhale push your hips back and come up into the classic Downward Dog pose.

Can you slap your whole body? This pose energizes and invigorates you, from the pressure of your fingers on the floor to the pressure of your heels on the mat.

Hold it for a few breaths to relax your body into this inverted V shape.

9. Ashwa Sanchalanasana (Equestrian Pose)

Repeating step four, inhale again and step the right foot forward between the hands.

Your left leg stretches behind you as you raise your gaze again. Be steady and prepare for the final pose.

Each movement flows into the next, like a gentle wave rolling back to shore.

10. Hastapadasana (Hand to Foot Pose)

As you exhale, bring your left foot forward to join your right foot. You will return to Hastapadasana as before.

Bend deeply, again feeling the stretch in your legs, but notice that your body is more open this time and more willing to bend.

The pose seems more natural with each repetition.

11. Hasta Uttanasana (Raised Arms Pose)

Inhale and extend your arms upward. This pose seems to be popular now, doesn’t it?

You stretch upward as in the second step, but more smoothly this time. Feel the energy building up from your spine to your fingertips as you practice.

12. Tadasana (Mountain Pose)

Finally, exhale as you bring your hands back into the prayer position in front of your heart.

Stand steady, straight and balanced. This final moment is all about grounding yourself, like a strong, steady, unmovable mountain.

Take a deep breath and feel the energy flow through your body. You have completed one cycle, but there is still a long way to go.

Conclusion

Surya Namaskar is not just a physical exercise; it is an effective way to unite your breath, body and mind.

Every step is full of challenges, but gradually it becomes a constant issue. The more you practice, the more benefits you will get, such as flexibility and mental clarity.

So, what are you looking forward to? Start the journey with Surya today.

Start with 3-5 rounds, gradually increasing as your strength and stamina improve.

"I'm a professional blog writer specializing in yoga. I create easy-to-understand guides that help people explore yoga's benefits, from beginner poses to advanced practices, promoting health and wellness."

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