Surya Namaskar (Sun Salutation) ​12 Steps? and Benefit of Surya Namaskar?

As we know, Surya Namaskar is very important for all humans who worry about their body fitness. It is also known as the Sun Salutation, which is a series of 12 powerful asanas. If you want to practice Surya Namaskar first, you will have to learn about 12 poses of these asanas. To know about these yogasana poses in detail, you will have to read this article till the end. Whenever we talk about fitness, first we think about yoga asana, and at the top of yoga asana comes Sun Salutation, or Surya Namaskar. To do this asana, we have to do 12 different types of actions, which we will mention step-by-step in this article, so let’s start now.

Surya Namaskar (Sun Salutation): ​12 Steps?

Surya Namaskar’s 12 Powerful poses are given below with the helping picture You can follow these steps one by one and practice the yoga asanas.

Step 1: Pranamasana (Prayer pose)

First, to do this pose, stand on the mat and balance your upper weight equally on both feet. Now try to relax both your shoulders by expanding your chest, slowly breathe in, lift both your hands up from the sides, and now slowly exhale. Bring your palms together in front of the chest in a prayer position, and thus your pose will be completed.

Step 2: Hastauttanasana (Raised arms pose)

Breathing in slowly, lift the hands up and take them backwards, as shown in the image above. Now try to stretch the whole body from heels to fingers. Do this continuously, thus this pose is completed.

Step 3: Hastapadasana (Standing forward bend)

To perform this pose, slowly exhale and bend forward and move both hands downwards, keep the spine straight, move both hands near both feet, repeat this action 4-5 times, this way you will be able to complete this pose.

Step 4: Ashwa Sanchalanasana (Equestrian pose)

To do this pose, slowly take the right leg back and bring the knee to the floor. Your left foot should be between the palms. Repeating this action completes the Asva Sanchalasana pose.

Step 5: Dandasana (Stick pose)

To perform Dandasana Pose, slowly breathe in, take the left leg back and bring the whole body in a straight line. Complete this pose by keeping your arms perpendicular to the floor.

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

To perform this exercise, gently exhale and touch the knees to the floor, take the hips back and stick the chest and chin to the floor, now complete this exercise by raising your posterior. Keep in mind that both your feet, both knees, chest and chin should touch the floor. In this way, you will be able to complete Astangana Namaskara.

Step-7 Bhujangasana (Cobra pose)

To do the cobra pose, lie down on the mat on your chest and lift your chest upwards and bend your elbows and shoulders keeping them away from your ears. Now, looking towards the sky, take a light breath and push it towards your chest and while exhaling, push your navel downwards. Press the toes of both feet downwards and stretch without putting pressure on your body. In this way, you can complete the Bhujangasana 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. Tip to deepen this yoga stretch: If possible, try and keep the heels on the ground and make a gentle effort to lift the tailbone up, going deeper into the stretch.

Step 9: Ashwa Sanchalanasana (Equestrian pose)

Sit on the mat and breathe in gently; 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. Tip to deepen this yoga stretch: Place the right foot exactly between the two hands and the right calf perpendicular to the floor. In this position, make a gentle effort to push the hips down towards the floor to deepen the stretch.

Step 10: Hastapadasana (Standing forward bend)

Stand on the mat and gently bend down and touch the floor with both hands while exhaling. To make the practice more effective, try to touch your nose to the knees and breathe slowly. This will complete the Padasana Mudra.

Step 11: Hastauttanasana (Raised arms pose)

First of all stand straight on the mat and while breathing slowly raise both hands upwards and bend backwards. Keep in mind that your biceps should be near your ears, in this way, you will be able to complete the Hastauttanasana posture.

Step 12: Tadasana (Mountain Pose)

Stand straight on the mat and try to control your breathing. Bring both hands down and stand in a standing position and relax your body. After completing this exercise, one set of Surya Namaskar will be completed.

Surya Namaskar Video:-

Benefits of Surya Namaskar

There are several benefits of Surya Namaskar that’s given below in some points:

• Very useful for cardiovascular health
• Strengthens the nervous system
• Helps in stretching, flexing, and toning the muscles
• Helps in weight loss and control
• Strengthens the immune system
• Enhances cognitive functions
• Improves overall health, strengthens the body, and relaxes the mind enhances the

Conclusion:-

Surya Namaskar is a very useful and effective exercise. It has 12 postures. If you are used to doing light exercises, then you can include the 12 postures of Surya Namaskar in your exercise routine. This improves the health of the body and you feel refreshed throughout the day. I hope you will learn the postures mentioned in the above article and include them in your daily exercises.

FAQs on Surya Namaskar

Q.1 What are the 12 surya namaskars?

1. Pranamasana (Prayer pose)
2. Hastauttanasana (Raised arms pose)
3. Hastapadasana (Standing forward bend)
4. Ashwa Sanchalanasana (Equestrian pose)
5. Dandasana (Stick pose)
6. Ashtanga Namaskara (Salute with eight parts or points)
7. Bhujangasana (Cobra pose)
8. Adho Mukha Svanasana (downward-facing dog pose)
9. Ashwa Sanchalanasana (Equestrian pose)
10. Hastapadasana (Standing forward bend)
11. Hastauttanasana (Raised arms pose)
T12. tadasana (Mountain Pose)

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