Step by Step guide to do 12 poses of Surya Namaskar

Step by Step guide to do 12 poses of Surya Namaskar

Surya Namaskar is not an idea but a practical concept which has been practiced for the last thousands of years in the Indian subcontinent.   Surya or the Sun is considered to be supreme power as per Hindu religious texts. It is believed that by worshipping or showing respect to the Sun , we can actually overcome not only evil spirits but we can overpower many diseases.

The basic benefits of surya namaskar are:

  • Balancing vata, pitta and kapha.
  • Eliminate toxic elements from the body.
  • Raise your creative sense and intuition.
  • Boost strong mental health.

There are certainly some yogic postures or steps that can be done to show respect to the Sun and gain control over different chronic diseases.

Worshipping the Sun has been evidently found in different civilizations of the world and that includes Egyptian, Peruvian , Mexican and in almost all the civilizations of the world. Purpose of worshipping may be the same in every civilization and religion which is overcoming all negative thoughts, actions and diseases and gaining positive energy to make health and overall life better. Yet the way of worshipping the Sun may differ from one another..

Worshipping Sun has been a part of yoga. Yoga is as old as practicing Sun worship.

Types of  Surya Namaskar

There are 3 different Surya namaskar types :

a)  Ashtanga

b)  Iyengar

c)  Hatha yoga

Most popular type is hatha yoga. 12 different surya namaskar poses belong to hatha yoga namaskar. Every yogic posture of hatha yoga namaskar sets the spines in an appropriate way to build a healthy body with a healthy mind.  12 signs of Surya namaskar cleanse the respiratory passage, promote strong physical, emotional and spiritual wellness.

Let’s study and understand 12 different surya namaskar steps in yoga.

a)  Pranamasana or prayer pose

Method of doing pranamasana

a) Standing on the mat on the feet.

b) Closing the eyes,

c)  Keeping the arms in the center of the chest.

d)  Raising the hands in pranam or namastay posture.

Advantages of pranamasana

  • It boosts relaxation in the nervous system.
  • It brings balance to the body and mind.
  • It brings relief from stress and anxiety.

b)  Hasta uttasana or Raised Arms position

Method of doing hasta uttasana

a)  Taking pace and breathing out.

b)  Breathing in deeply.

c)  Raising the hands towards the front and bending backward.

d)  Putting the pelvis forward.

e)  Exhaling.

Advantages of hasta uttasana

  • Boost flexibility in the muscles.
  • Stretches the entire body from the bottom of the feet till the fingertips.

c) Hasta padasana or hand to foot loose

Method of performing Hasta Padasana or Hand to foot loose

a) Breathing out and bending towards the knees.

b) Maintaining spine straight and long.

c) Keep the tip of your finger towards the floor.

d) Bending the knees in such a way that the chest touches the thighs.

Advantages of Hasta padasana

  • It expands the spine and boosts flexibility.
  • It expands hamstrings and opens the legs, shoulders and arms muscles.

d) Ashwa sanchalasana or Equestrian pose

Ways of performing this particular pose

a)  Keeping your right leg back.

b)  Maintaining the knees down.

c)  Easily tucking the toes underneath.

d)  Keeping the left knee bent and maintaining the floor flat on the floor.

e)  Pressing the fingertips or palm on the floor .

Advantages of Ashwa sanchalasana or equestrian pose

  • Boosts strength in the leg muscles and spines.
  • Alters indigestion or any type of ano rectal disorder.

e) Parvatasana or Mountain pose

Method of doing parvatasana or mountain posture

a) You must sit in a padmasana posture.

b) Keep your hands at both sides.

c)  Putting the chest ahead, neck at upright level and eyes on a particular point.

d)  Breathing in and raising the arms together.

e)  Merging arms together in a vertically straight position.

f)   Joining the fingers together and keeping the palms joined.

Advantages of performing mountain posture

1) It improves flexibility and calms down the mind.

d) Ashtanga Namaskara

Way of performing Ashtanga namaskara

a) Breathing out .

b) Keep your knees down.

c)  Come down and push your chest towards the floor.

d)  Maintaining your elbows right at the sides.

Advantages of performing Ashtanga namaskara mudra

  • It makes the movement of the spine and back easy.
  • Boosts strength at the back muscle and brings relief from the stress and worry.
  • Maintaining eight body parts in a single pose.

f) Bhujangasana or cobra pose

Method of  doing the bhujangasana

a) Keeping your palms vertically on the ground.

b) Lie down with your abdomen towards the ground.

c) Raising head up in a cobra posture.

d) Take a deep breath in. .

e) Keeping your neck position straight.

Advantages of bhujangasana

1) It brings relief from spinal disorder.

2) Increases flexibility and eases movement.

3) Expand the shoulders, chest, back and leg muscles at once.

g)  Parvatasana or Mountain pose

Method of doing the parvatasana or mountain pose

1)  Keep standing with your feet a little away from one another.

2)  Breathe in.

3)  Keep your arms raised above your head and interlock the palms of your hands and tilt the palms in the upward condition facing towards the sky..

4)  Lift your toes.

5)  Exhale

6)  Come back to the same position as before.

Advantages of parvatasana or mountain posture

a)  It improves blood circulation.

b) It brings flexibility in muscles.

c)  It raises strength in the back, neck and hips.

d) It strengthens the complete nervous system.

e) It is effective in managing menstrual issues.

h)  Ashwa Sanchalasana or Equestrian Pose

Method of doing Equestrian pose

1)  Keep yourself in vajraasana pose.

2)  Get up on your knees.

3)  Maintaining knees and ankles at a distance.

4)  Hold on to your arms at your sides.

5)  Keep your right foot on the floor.

6)  Breathe in

7)  Put the entire weight on the right leg and stretch your left leg back.

Advantages of Ashwa Sanchalasana

  • Expanding lower back, hip and calf muscles.
  • Improving flexibility in the joints of different parts of the body.
  • Managing the muscle pain successfully.
  • Maintaining balance and stability.

I)  Hasta Padasana or Hand to foot pose

Method of performing Hasta Padasana

1)  Breathe out.

2)  Put the right foot on the front.

3)  Keeping the feet closely with one another..

4)  Expand your arms and spines together.

5)  Bend down and touch your feet.

6)  Stay in this position as long as you can.

Advantages of Hasta Padasana

  • It boosts strength in muscles.
  • It regulates weight loss.
  • It manages hair loss.
  • It regulates the nervous system.

J) Hasta Uttasana or Raised arms pose

Method of performing Hasta Uttasana

1) It is required to stand in an erect posture..

2) Breathe.

3) Need to raise your hands in a salutation posture towards the Sun.

4) Breathe in deeply.

5) Make an arch backward by moving your head and trunk backward.

6) Do not let your knees and elbows be bent.

7) Expand your arms and back.

8) You are requested to hold yourself in this posture for 10 to 15 seconds.

Advantages of Hasta Uttasana

1) It boosts strength in the entire feet.

2) Tones your hips and abdomen.

3) Bring control over muscular movements.

k) Tadasana or Standing mountain pose

Steps of performing tadasana

1) Stand straight.

2) Lift your hands up.

3) Breathe in.

4)  Interlock the palms in raised condition over your head.

5)  Tilt the interlocked palms.

6)  Lift your heels..

7)  Breathe out and relax.

Advantages of Standing Mountain pose

  • It helps in maintaining flexibility in feet.
  • It improves movement.
  • It brings relaxation in the abdomen and muscles in the area of hips.

This is how to do surya namaskar in 12 different forms. 

Precautionary measures to do 12 steps of surya namaskar.

  1. Keeping oneself in an empty stomach.
  2. Engaging in brief warm sessions. It can be any exercise or any yoga to start with.
  3. Practicing inhaling and exhaling.
  4. In case, if you are on a prescription medicine or treatment then you must consult your doctor.
  5. Take guidance from any certfied yoga teacher for practicing these difficult asanas

Further advice in concern with practicing surya namaskar in 12 forms is that you should not forget chanting mantra dedicated to the Sun. 

 Most common surya namaskar mantra is Om Suryaya Namah

Overall , we understand that by practicing surya namaskar and chanting different surya mantras, we are going to :

  1. Have a long life.
  2. Healthy joints and bones. 
  3. Have mind and body in active and spirited conditions.
  4. Experience healthy weight loss.
  5. Healthy metabolism.
  6. Success in every aspect of life.

Recent Comments

    Oops ! There is no comments yet

Leave Comments