12 Poses of Surya Namaskar

12 Poses of Surya Namaskar

Surya Namaskar, also known as Sun Salutation, is a sequence of 12 yoga poses performed in a specific order to honor and energize the sun.

 The 12 poses in Surya Namaskar are:

  1. Pranamasana (prayer pose): Stand at the front of your mat with your feet and palms together in front of your chest.
  2. Hastauttanasana (raised arms pose): Inhale, raise your arms above your head, and gently arch your back.
  3. Hasta Padasana (hand-to-foot pose): Exhale, bend forward, and place your hands on the mat next to your feet.
  4. Ashwa Sanchalanasana (equestrian pose): Inhale, step your right foot back into a lunge position with your left knee bent and your hands on either side of your left foot.
  5. Dandasana (plank pose): Exhale and step your left foot back into plank pose with your body straight from your head to your heels.
  6. Ashtanga Namaskara (eight-limbed salutation): Lower your knees, chest, and chin to the mat, keeping your hips lifted and your elbows close to your sides.
  7. Bhujangasana (cobra pose): Inhale, push up into cobra pose, lifting your chest off the mat with your hands next to your shoulders.
  8. Adho Mukha Svanasana (downward-facing dog pose): Exhale and lift your hips up and back into a downward-facing dog pose.
  9. Ashwa Sanchalanasana (equestrian pose): Inhale, step your right foot forward into a lunge position with your left knee on the mat and your hands on either side of your right foot.
  10. Hasta Padasana (hand-to-foot pose): Exhale, bring your left foot forward to meet your right foot, bending forward with your hands on the mat.
  11. Hastauttanasana (raised arms pose): Inhale, rise to stand with your arms above your head and gently arch your back.
  12. Tadasana (mountain pose): Exhale, bring your hands back down to your heart centre in prayer, standing tall and grounded in mountain pose.

These 12 poses make one round of Surya Namaskar. A practitioner will repeat this sequence several times, alternating the lead foot in poses 4 and 9.

12 Poses of Surya Namaskar

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What is Surya Namaskar?:

Surya Namaskar, also known as Sun Salutation, is a popular yoga practice involving a series of 12 poses performed in a particular sequence. It is typically practiced at the beginning of a yoga session as a warm-up exercise to energize the body and prepare it for more strenuous yoga postures

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12 Poses of Surya Namaskar:

Surya Namaskar is considered a complete body workout as it engages multiple muscle groups and increases flexibility, strength, and balance. It also has several mental benefits: it helps reduce stress and anxiety, improves concentration and focus, and promotes a sense of calm and peace.

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 Benefits of Surya Namaskar:

Surya Namaskar, also known as Sun Salutation, is a popular yoga sequence consisting of twelve poses performed in a continuous flowing motion. The practice of Surya Namaskar offers numerous benefits for both the mind and body, including:

  1. Improves flexibility: Surya Namaskar involves a range of stretching exercises that help to loosen up the muscles and joints, thus improving flexibility.
  2. Increases strength: The poses in Surya Namaskar helps to tone and strengthen the muscles of the arms, legs, and core.
  3. Boosts cardiovascular health: The flowing movements of Surya Namaskar improve blood circulation and oxygen supply to the body, which can help to lower blood pressure and reduce the risk of heart disease.
  4. Enhances respiratory function: The deep breathing techniques used in Surya Namaskar help increase lung capacity and oxygenation, improving overall respiratory health.
  5. Reduces stress and anxiety: Surya Namaskar helps calm the mind and promotes relaxation, reducing stress and anxiety levels.
  6. Aids digestion: The twisting and stretching movements in Surya Namaskar helps to stimulate the digestive system and improve digestion.
  7. Promotes weight loss: Regular Surya Namaskar practice can help burn calories, tone the body, and promote weight loss.

Purpose of Surya Namaskar:
Surya Namaskar, or Sun Salutation, is a series of 12 yoga postures or asanas performed continuously. It is a traditional yoga practice that originated in ancient India and is considered a complete exercise as it involves stretching, flexing, and toning various body parts.
Surya Namaskar is typically performed facing the rising or setting sun, but it can be practiced anytime. Each posture in the sequence is coordinated with a specific breathing pattern, which helps to increase the flow of oxygen in the body and promote relaxation.

Surya Namaskar is a great way to improve physical fitness, mental well-being, and overall health. However, it is important to learn the proper technique from a qualified yoga instructor and practice carefully to avoid injury.

Hope this article was informative and helpful. 12 Poses of Surya Namaskar

Disclaimer: The purpose of this article is to provide general information only. 

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