12 Poses Of Surya Namaskar: Health Benefits And Steps

In today’s fast-paced business world, it’s essential to incorporate efficient warm-up routines. The 12 poses of Surya Namaskar offer a quick and refreshing yoga practice that seamlessly adapts to busy schedules. This dynamic sequence not only revitalizes the body but also aligns its rhythm with the solar cycle.

You might find several versions of how to practice Sun Salutation. So, here is a guide to Surya Namaskar (Sun Salutation) by Aradhana Yogashala, which will shed light on the 12 poses of Surya Namaskar. 

Step By Step Guide To 12 Poses Of Surya Namaskar

Here is proper instruction by our yoga teachers in Rishikesh for performing 12 poses of Surya Namaskar:

Pose 1: Prayer Pose – Pranamasana

Execution:

• Begin by standing upright at the front of your mat, bringing your feet together with your arms relaxed at your sides.
• Close your eyes and gently join the palms of your hands together in the middle of your chest.
• Allow your entire body to relax.

Benefits:

• Pranamasana serves as the starting point, centering your mind and body for the practice.
• It calms the nervous system, aiding in the restoration of bodily equilibrium.
• This pose also helps reduce tension and anxiety.

Pose 2: Raised Arms Pose – Hasta Uttanasana

Execution:

• To initiate Hasta Uttanasana, exhale deeply.
• Inhale deeply as you stretch your arms forward and upward.
• Look upward and push your pelvis gently forward, creating a slight backward extension.
• Focus on inhaling as you arch backward and exhaling as you bend forward.

Benefits:

• Hasta Uttanasana pushes and tones the abdominal muscles.
• This pose promotes overall body expansion from the heels to the fingertips.

Pose 3: Hand To Foot Pose – Hasta Padasana

Execution:

• Exhale as you begin to fold forward, keeping your spine long.
• Place your hands on the floor, with only your fingertips touching the surface.
• Slightly bend your knees, allowing your chest to rest against your thighs and your head to touch your knee.
• Hold this position for a few seconds.

Benefits:

• Hasta Padasana stretches and elongates the spine, enhancing its flexibility.
• It also opens up the muscles in the legs, shoulders, and arms while providing a gentle stretch to the hamstrings.

Pose 4: Equestrian Pose – Ashwa Sanchalanasana

Execution:

• Step your right leg back, placing only the knee on the ground while securing your toes underneath.
• Bend your left knee while keeping your foot flat on the floor.
• Place your fingers or palms on the floor, roll your shoulders back, and gently lift your head.

Benefits:

• Ashwa Sanchalanasana strengthens the muscles in your legs and spine.
• It aids in relieving indigestion and constipation.

Pose 5: Mountain Pose – Parvatasana

Execution:

• Exhale slowly and bring your palms to the floor, simultaneously lifting your hips into the air while moving your left foot back to align with the right.
• Lengthen your spine and bring your shoulders closer to your ankles.
• Take a few deep breaths in and out.

Benefits:

• This pose helps improve posture by stretching and aligning the spine.
• It encourages mental relaxation, allowing the mind to find peace.

Pose 6: Ashtanga Namaskara

Execution:

• Exhale deeply as you gently lower your knees to the ground, maintaining control as your chest approaches the floor.
• Keep your elbows pressed close to your sides for added strength.
• Over time, as your strength improves, you can transition by keeping your chest lifted while raising your hips slightly.

Benefits:

• Ashtanga Namaskara enhances the flexibility of your back and spine.
• It strengthens the muscles of your back while simultaneously releasing stress.
• This single pose engages all eight major body parts.

Pose 7: Cobra Pose – Bhujangasana

Execution:

• Keep your hands and feet in place, and take a deep inhale.
• Slide forward, elevating your chest in a smooth, snake-like motion.
• Squeeze your elbows toward each other while rolling your shoulders back.
• Gently look upward.

Benefits:

• Cobra Pose increases mood and enhances flexibility.
• It offers a simultaneous stretch to the muscles of the shoulders, chest, back, and legs.

Pose 8: Mountain Pose – Parvatasana (Repeated)

Execution:

• Tuck your toes under as you breathe, repeating the position from Pose 5.
• Return to the inverted ‘V’ shape by elongating your spine and bringing your shoulders closer to your ankles.
• Take a couple of deep breaths.
• Lift your hips upward as you exhale, pressing your hands into the ground.

Benefits:

• This repetition improves blood circulation in the spinal area.
• It can be particularly beneficial for women dealing with the symptoms of menopause.

Pose 9: Equestrian Pose – Ashwa Sanchalanasana

Execution:

• Begin by pushing your pelvis forward while bringing your left foot forward between your palms.
• As you do this, raise your body and tilt your head back, creating an arch in your back and gazing up at the sky.
• This pose mirrors Pose 4.

Benefits:

• Ashwa Sanchalanasana enhances the flexibility of the leg muscles.
• It contributes to toning abdominal organs.
• This pose strengthens the spine, providing stability and support.

Pose 10: Hand to Foot Pose – Hasta Padasana

Execution:

• Exhale and draw your legs together, keeping the right foot in front, which is the same as in Pose 3.
• Gently bend your knees enough so that your chest rests against your thighs and your head touches your knee.

Benefits:

• Hasta Padasana offers relief from insomnia, osteoporosis, headaches, anxiety, and stress.
• It helps in calming the mind and reducing tension.

Pose 11: Raised Arms Pose – Hasta Uttanasana

Execution:

• Following the previous pose, take a deep breath and stretch your arms forward and upward, simulating Pose 2.
• Look upward and push your pelvis forward to create a slight backward extension.
• Then, exhale deeply.

Benefits:

• Hasta Uttanasana can relieve ailments such as asthma, lower back pain, and weariness.
• It aids in digestion by stimulating abdominal organs.
• This pose expands the chest, facilitating a complete intake of oxygen.

Pose 12: Standing Mountain Pose – Tadasana

Execution:

• After completing the previous pose, exhale and smoothly transition back to the initial prayer position, reflecting the starting posture (similar to pose 1).
• Gradually and steadily lower your arms alongside your body.

Benefits:

• Tadasana, or the Standing Mountain Pose, acts as a concluding posture that brings you back to the initial state of balance and tranquility.
• This pose strengthens the thighs, knees, and ankles, enhancing the lower body’s stability.
• It also promotes improved posture by aligning the spine and encouraging awareness of body alignment.
• Tadasana aids in toning the muscles of the hips and abdomen.
• Practicing this pose consistently can assist in developing emotional control, promoting a sense of inner balance and poise.

 When all 12 positions of Sun Salutation are completed, one cycle is completed. 

Conclusion

Surya Namaskar Yoga Poses offers a holistic approach to health and well-being. This yoga sequence not only strengthens the body but also nurtures the mind and spirit. As you delve into the world of Surya Namaskar Yoga Asanas, the health benefits will become evident in your physical fitness, mental stability, and spiritual growth.

The step-by-step guide provided here ensures that practitioners, whether beginners or experienced yogis, can confidently incorporate this ancient practice. If you want to further enhance your yoga practice, you can enroll in yoga courses offered by Aradhana Yogashala. You can choose the one that suits your schedule and contact our team at +91-95575 91290 or info@aradhanayogashala.comto enroll in 100 Hour, 200 Hour, 300 Hour, or 500 Hour Yoga Teacher Training Course in Rishikesh, India. So, roll out your yoga mat, and let the sun salutations brighten your path to a healthier and more balanced life.

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