12 Poses of Surya Namaskar For a Stronger Mind & Body
The daily grind constantly demands our attention which might leave us feeling drained, stressed and disconnected from ourselves. This leaves us little time for self care. What if there was a simple practice that could completely rejuvenate both the mind and body?
Surya Namaskar or Sun Salutation is a seamless flow of 12 dynamic poses. It is more than just physical exercise, these poses aren’t just meant to provide good health but also are an effective way of expression of gratitude.
But how should you do Surya Namaskar? Let’s find out!
Importance in Yoga Practice
Surya Namaskar is more than just a physical exercise; it's a spiritual and meditative practice that aligns the body, breath, and mind. Performing Surya Namaskar regularly helps improve flexibility, strength, and mental clarity. It serves as a comprehensive workout, engaging multiple muscle groups and promoting overall well-being.
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The most basic question you should ask yourself when you’re looking to start with Sun Salutations is, “How many steps are there in Surya Namaskar?” There are 12 steps or poses involved in a traditional Surya Namaskar each of which holds a significant value.
Pose 1: Pranamasana (Prayer Pose)
Begin by standing at the front of your mat with your feet together. Bring your palms together in front of your chest in a prayer position. This pose helps center your mind and prepare your body for the sequence ahead.
Pose 2: Hasta Uttanasana (Raised Arms Pose)
Inhale and lift your arms up, arching your back slightly and stretching your whole body upwards. This pose expands the chest and improves lung capacity.
Pose 3: Hasta Padasana (Hand to Foot Pose)
Exhale and bend forward, bringing your hands to your feet. Keep your spine straight as you lengthen your back and stretch the hamstrings.
Pose 4: Ashwa Sanchalanasana (Equestrian Pose)
Inhale and step your right foot back, placing your right knee on the floor. Keep your left knee bent at a right angle, and look upwards. This pose stretches the hips and strengthens the legs.
Pose 5: Dandasana (Stick Pose)
Exhale and step your left foot back to come into a plank position. Keep your body in a straight line from head to heels, engaging your core muscles.
Pose 6: Ashtanga Namaskara (Salute with Eight Parts or Points)
Lower your knees, chest, and chin to the floor while keeping your hips raised. This pose engages multiple muscle groups and increases body strength.
Pose 7: Bhujangasana (Cobra Pose)
Inhale and slide forward, lifting your chest up into a gentle backbend. Keep your elbows bent and shoulders away from your ears. This pose strengthens the spine and opens the chest.
Also read: This Sleeping Asana Will Clear Your Monkey Mind
Pose 8: Adho Mukha Svanasana (Downward Facing Dog Pose)
Exhale and lift your hips up, forming an inverted V shape with your body. Press your heels towards the floor and extend your arms and back. This pose stretches the entire body and calms the mind.
Pose 9: Ashwa Sanchalanasana (Equestrian Pose)
Inhale and step your right foot forward between your hands, lowering your left knee to the floor. Look up and stretch your spine. This pose improves balance and flexibility.
Pose 10: Hasta Padasana (Hand to Foot Pose)
Exhale and bring your left foot forward, bending from the hips to place your hands by your feet. This pose stretches the hamstrings and calves.
Pose 11: Hasta Uttanasana (Raised Arms Pose)
Inhale and rise up, lifting your arms overhead and arching your back slightly. This pose energizes the body and improves posture.
Pose 12: Tadasana (Mountain Pose)
Exhale and return to the standing position with your arms by your sides. This pose brings balance and stability, grounding your energy.
Benefits of doing Surya Namaskar daily
Enhances flexibility
Regular practice of Surya Namaskar stretches and lengthens muscles, improving overall flexibility. This is especially beneficial for those with sedentary lifestyles or stiffness.
Improves digestive system
The various poses in Sun Salutation massage the digestive organs, promoting better digestion and alleviating common digestive issues like constipation.
Also read: Staying Fit Fails? Avoid these 17 Common Mistakes
Boosts blood circulation
The flow of movements in Surya Namaskar enhances blood circulation, ensuring that oxygen and nutrients are effectively transported to all parts of the body.
Strengthens muscles and joints
By engaging multiple muscle groups, Surya Namaskar strengthens the body, particularly the arms, legs, and core, while also maintaining joint health.
Aids weight loss
When performed at a faster pace, Surya Namaskar becomes an excellent cardiovascular workout, helping to burn calories and reduce body fat.
Improves respiratory function
The synchronized breathing with each movement in Surya Namaskar enhances lung capacity and improves overall respiratory health.
Promotes mental clarity
The meditative aspect of the 12 poses of Surya Namaskar, coupled with deep breathing, calms the mind, reduces stress, and improves mental clarity and focus.
Reduces anxiety and stress
Regular practice helps to release tension from the body, reduce anxiety, and manage stress levels effectively.
Detoxifies the body
The poses and deep breathing help flush out toxins from the body, promoting better organ function and overall health.
Improves posture
Surya Namaskar emphasizes alignment and balance, helping to correct posture and reduce back and neck pain.
Balances the endocrine system
The sequence stimulates various glands in the body, helping to balance hormone levels and improve overall endocrine function.
Promotes overall health
Combining physical exercise, breathing, and meditation, Surya Namaskar fosters a sense of well-being, improving both physical and mental health.
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Who should not do Surya Namaskar?
Surya Namaskar should be avoided by individuals who have the following conditions unless advised otherwise by a healthcare professional:
- High blood pressure
- Heart problems
- Severe back pain or spine issues
- Severe arthritis
- Pregnant women (after the first trimester)
- Those who have had recent surgeries or injuries
How many Surya Namaskar can a beginner do?
Beginners should start slowly to allow their body to adapt to the practice. It's generally recommended to start with 2-4 rounds of Surya Namaskar and gradually increase the number as their strength and stamina improve.
What is the correct way to do Surya Namaskar?
The correct way to do Surya Namaskar involves a sequence of 12 yoga postures performed in a flow. Here are the steps:
- Pranamasana (Prayer Pose)
- Hasta Uttanasana (Raised Arms Pose)
- Padahastasana (Hand to Foot Pose)
- Ashwa Sanchalanasana (Equestrian Pose)
- Dandasana (Stick Pose)
- Ashtanga Namaskara (Salute with Eight Parts)
- Bhujangasana (Cobra Pose)
- Adho Mukha Svanasana (Downward Facing Dog Pose)
- Ashwa Sanchalanasana (Equestrian Pose)
- Padahastasana (Hand to Foot Pose)
- Hasta Uttanasana (Raised Arms Pose)
- Pranamasana (Prayer Pose)
Breathing should be synchronized with each movement, and it’s crucial to maintain a steady flow and focus on the alignment of the body.
Can we practice Surya Namaskar at night?
While Surya Namaskar is traditionally practiced in the morning facing the sun, it can also be done at night. Practicing at night may not provide the same energetic benefits as in the morning but can still offer physical and mental relaxation. Ensure you have not eaten a heavy meal recently before practicing.
How many Surya Namaskar for weight loss?
The number of Surya Namaskar you need to do for weight loss can vary based on individual fitness levels, diet, and overall lifestyle. On average, performing 12-15 rounds of Surya Namaskar daily can contribute significantly to weight loss, provided it is combined with a balanced diet and other physical activities. Start gradually and increase the number as your stamina builds up.
Final thoughts
In this blog, we got to know about the 12 names of Surya Namaskar asana. It is a powerful practice that integrates the mind, body, and spirit. By regularly incorporating this sequence into your routine, you can experience a multitude of health benefits, from improved flexibility and strength to enhanced mental clarity and stress relief. Embrace the journey of Surya Namaskar and unlock the potential for a healthier, more balanced life.
Read next: Your Go-To Yoga Practice for Anxiety & Panic Attacks
