Surya Namaskar is also called Sun Salutation. It is a dynamic series of 12 names of Surya Namaskar asana that harmonizes breath, body and mind. This powerful yoga practice energizes your entire body and improves your flexibility. It also promotes mental clarity. The postures are performed traditionally at sunrise to help practitioners absorb the energy of the sun and improve their overall health. Surya Namaskar is a series of postures that are performed at sunrise. They help practitioners absorb the sun’s energy while enhancing their overall well-being. No matter if you’re a beginner or a seasoned yogi, adding Surya Namaskar to your daily routine will improve your mental, physical, and spiritual well-being. Explore the 12 Surya Namaskar Asanas and their meanings with yognik.com.
Surya Namaskar’s 12 Asanas
Surya Namaskar is a sequence of 12 postures performed in a rhythmic flow. These asanas are holistic, improving flexibility, strengthening muscles and promoting mindfulness. This is a breakdown of each asana, including its benefits.
1. Pranamasana (Prayer Pose)
This sequence starts with Pranamasana. You stand with your legs together and your spine straight. Bring your hands together in a praying position at your heart centre. This pose represents gratitude and mindfulness. This pose helps to calm your mind and improve posture and focus before you transition into the next position.
2. Hastauttanasana (Raised Arms Pose)
Inhale deeply, and then raise your arms, arching your spine slightly. Hastauttanasana is also known as Raised Arms Pose. It strengthens back muscles, opens up the chest and improves lung capacity. This asana helps to improve posture and spinal flexibility.
3. Padahastasana is a hand to foot pose.
As you exhale slowly, bend your hips forward and bring your hands to your feet, keeping your legs straight. Padahastasana or Hand to Foot Pose improves digestion and stimulates blood circulation. It also stretches the hamstrings. This pose also relieves stress and tension from the neck and lower back.
4. Ashwa Sanchalanasana (Equestrian Pose)
Inhale, and bend your left knee to 90 degrees at the same time as keeping your hands on the floor. Ashwa Sanchalanasana, or the Equestrian pose, is what you are doing. This pose strengthens legs and improves balance. It also stretches hip flexors. This pose also improves the flexibility of the lower body. It is, therefore, beneficial for athletes and runners.
5. Dandasana (Stick Pose)
As you exhale, bring your left leg forward to align with your right leg. You will be in a position similar to a plank, with your shoulders over your wrists and your arms straight. It is called the Stick Pose, and it strengthens your arms, shoulders, core and back. This pose is great for improving body stability and building endurance.
6. Ashtanga Namaskara – Salutation in Eight Parts
Keep your hips raised, but lower your chest, chin, and knees to the ground. Ashtanga Namaskara means Salutation With Eight Limbs. Eight points are touching the floor: the forehead, the chest, the palms, the knees and the toes. This pose improves spinal flexibility and strengthens the chest and arms. It also stimulates the nervous system.
7. Bhujangasana (Cobra Pose)
As you inhale, lift your chest and straighten your arms. Keep your lower body and legs pressed to the floor. Bhujangasana is also called the Cobra Pose. This pose opens the chest and improves breathing while strengthening the spine and relieving back pain. This pose is especially beneficial for mild depression sufferers, as it stimulates their nervous system and improves mood.
8. Adho Mukha Svanasana (Downward Dog Pose)
As you exhale, lift your hips and straighten your arms and legs into an inverted V shape. Adho Mukha Svanasana or Downward Facing Dog Pose. This pose strengthens the shoulders and arms while stretching the spine and hamstrings. This pose improves blood circulation in the brain and promotes relaxation and mental clarity.
9. Ashwa Sanchalanasana (Equestrian Pose – Repeat)
Inhale, and then step forward with your right foot between your hands while keeping your left leg straight back. Ashwa Sanchalanasana is repeated to help improve leg strength, hip flexibility, and body coordination.
10. Padahastasana – Hand to foot pose – repeat
As you exhale, fold your upper body and bring your left leg forward to meet your right foot. Padahastasana is repeated in this way to relieve fatigue and reduce stress. This also strengthens your thighs and improves your hamstring flexibility.
11. Hastauttanasana (Raised Arms Pose – Repeat)
Inhale deeply. Stretch your arms up and gently arch your spine. It is the repetition of Hastauttanasana which increases oxygen intake and revitalizes your spine. It helps to tone the abdominal muscles and improve digestion.
12. Pranamasana (Prayer Pose – Repeat)
Return to Pranamasana (the final pose) by exhaling and bringing your palms to the centre of the heart in a praying position. Surya Namaskar is now complete. You can absorb all the benefits and promote inner peace by completing the full cycle.
Surya Namaskar Health Benefits
Surya Namaskar is one of the best yoga sequences to improve your overall health. Here are a few key benefits:
- Physical Benefits: Improves flexibility, muscle strength, posture and weight loss.
- Reduces stress and improves mental stability.
- Spiritual Benefits: Aligns body and breath, improves mindfulness and fosters deep connection to nature.
- Increases metabolism: The regular practice of yoga helps to improve digestion and metabolism. This is beneficial for weight loss.
- Improves Cardiovascular Health – The synchronized breathing of Surya Namaskar increases blood circulation and promotes heart health.
The conclusion of the article is:
12 names of Surya Namaskar, or the Surya Namaskar sequence, is more than a series of yoga poses. It is a holistic exercise that nurtures body, mind and soul. This practice can improve your mental clarity, increase strength and flexibility, and promote overall health. Surya Namaskar can help you achieve your goals, whether it’s to improve physical fitness, reduce stress or find spiritual balance. Yognik.com offers specialized yoga courses that teach authentic Surya namaskar from experienced instructors.
FAQs
1. Can beginners do Surya Namaskar?
Beginners can begin with a few slow rounds and increase their speed as their stamina, flexibility, and strength improve.
2. How many rounds should I do of Surya Namaskar daily?
Six to twelve rounds per day is recommended for general fitness. Beginners should start with three rounds and increase gradually.
3. Surya namaskar helps in weight loss.
Absolutely! It helps to lose weight by boosting metabolism, toning muscles and burning calories.
4. Can Surya Namaskar improve mental health?
Surya Namaskar is a great way to reduce stress, calm the mind and improve focus and concentration.
5. What online resources are available to learn about Surya Namaskar?
Yognik.com offers expert-guided online yoga classes that provide personalized training and step-by-step guidance.
