Surya Namaskar, also known as Sun Salutations, is a popular yoga sequence with 12 yoga poses. The word Surya comes from the Sanskrit words “Surya,” which means “sun,” and “Namaskar,” which means “salutation.” This pose symbolizes the worship of the solar deity. Mainly, yoga practice or people perform these yoga asanas during sunrise while facing the rising sun. It is believed that the pose helps you reap the benefits of solar energy.
Surya Namaskar is known to have several health benefits, including mental and physical health. Here are the 12 yoga poses involved in performing Surya Namaskar.
Pranamasana
This is the Prayer Pose. Stand at the front of your mat, feet together, palms pressed in prayer near your chest. This position helps you bring awareness and balance while focusing on your breath.
Hasta Uttanasana
This is the Raised Arms Pose. Inhale and raise your arms overhead while arching your back slightly. This stretches the chest and spine, improving flexibility and opening the lungs for better oxygen intake.
Uttanasana
This is the Standing Forward Bend. Exhale and fold forward, touching your hands to the ground beside your feet. This pose stretches the hamstrings, calves, and spine, improving circulation and flexibility.
Ashwa Sanchalanasana
This is the Equestrian Pose. Inhale and step your right foot back, keeping your left foot forward. Drop your right knee to the floor. Look up and extend the spine. This stretches the hip flexors and strengthens the legs.
Dandasana
This is the Stick Pose. Exhale and step your left foot back, coming into a plank position with your body in a straight line. This pose strengthens the arms, shoulders, core, and legs while improving stability.
Ashtanga Namaskara
This is the Eight-Limbed Pose. Lower your knees, chest, and chin to the ground, raising your hips. This posture engages eight body parts and strengthens the arms and spine.
Bhujangasana
This yoga pose is also known as Cobra Pose. You start by inhaling and lifting your chest, keeping your elbows bent and close to your body. This pose stretches the back muscles, strengthens the spine, and opens the chest.
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Adho Mukha Svanasana
This is the Downward-Facing Dog. Exhale and lift your hips upward, forming an inverted V shape with your body. This posture stretches the back, arms, hamstrings, and calves while also improving circulation.
Ashwa Sanchalanasana
This yoga pose is also known as Equestrian. In this yoga pose, inhale and bring your right foot forward between your hands. This stretches the hip flexors and strengthens the legs.
Uttanasana
This is the Standing Forward Bend. Exhale and bring your left foot forward, folding your body over your legs. This posture stretches the back and hamstrings, improving flexibility and blood flow.
Hasta Uttanasana
This is the Raised Arms Pose. Inhale and rise, then stretch your arms overhead while arching your back. This pose opens the chest and stretches the spine.
Pranamasana
This pose is known as a Prayer Pose. Exhale and bring your palms together before your chest, returning to the starting position. This posture helps to center the body and mind, thereby completing the cycle of Surya Namaskar.
