surya namaskar 12 steps
Surya Namaskar is one of the most known asana in the world of yoga. People do this asana for various purposes, be it physical benefits, psychological, or spiritual. In fact, it said that out of the 84 asanas, if people just master Surya Namaskar, then that it enough. Do you know why, because, Surya Namaskar is a combination of 12 asanas and is done in 12 steps. The Surya Namaskar 12 steps ensures that in one single asana, our entire body is involved rigorously. In this article, we will understand the Surya Namaskar 12 steps.
Steps
Pranamasana
Out of the 12 steps of Surya Namaskar, this is the first asana. Pranamasana is a simple folded hand asana is Namaste position. This asana helps with centering the mind and also has other benefits like improved balance, improved posture and so on. Here is the subject takes a deep in, and out.
Hasta Uttanasana
The second asana is Hasta Uttanasana. Here, the practitioner inhales deeply, raises his hands up, arching their back, and looking up. This asana is good for back, lung capacity, and also improves digestion.
Hasta Padasana
Here, the practitioner exhales, bends forward from the waist, keeping his spine erect. Then the practitioner touches the floor with his hands beside his feet. This asana also helps with digestion, flexibility, and muscle strength.
Ashwa Sanchalanasana
Out of the 12 steps of Surya Namaskar, this is the fourth one. Here the practitioner inhales and takes his right leg back, placing the knee on the floor. The practitioner keeps the left foot between his hands, and looks up.
Dandasana
Here, the practitioner retains his breath, and takes his left leg back, bringing the body into a straight line. The posture of the body if often compared to a plank in this asana.
Ashtanga Namaskara
In this step, the practitioner exhales and lowers his knees, chest, and forehead to the floor. Here the hips and up, and toes are curled together.
Bhujangasana
This asana is also known as the cobra pose. The practitioner inhales and slides forward, and raises his chest up into a cobra pose. The elbows are bent, and shoulders are away from the ears.
Parvatasana
Here, the practitioner exhales, and lifts his hip up and back. This forms an inverted V shape with the body. The practitioner keeps his heels on the floor. Out of the 12 steps of Surya Namaskar, this is the eighth one.
Ashwa Sanchalanasana
Here is the practitioner inhales, and steps his right foot forward between his hands, left knee on the floor, and looks up.
Hasta Padasana
In this step, the practitioner exhales, brings his left foot forward and keeps palms on the floor. If required, one can bend their knees.
Hasta Uttanasana
Here the practitioner inhales and rises up, lifts his arms back and arches the back.
Pranamasana
Here the practitioner exhales, and comes back to the prayer position, standing at the edge of the mat.
So, these are the all 12 steps of Surya Namaskar. For beginners, it is recommended to start with 2-3 rounds, and gradually increase the rounds. (Read: Science Of Mahashivratri)
Conclusion
Surya Namaskar is unlike other yogic asanas. Its combined approach gives the complete body a workout. It involves all major muscles, which promotes flexibility and strengthening. In addition, Surya Namaskar also has several psychological, and spiritual benefits.
We hope that you liked our article on Surya Namaskar 12 steps, and gained relevant information. Thank you for reading.
FAQs
Surya Namaskar consists of 12 steps or asanas:
Pranamasana (Prayer Pose)
Hasta Uttanasana (Raised Arms Pose)
Hasta Padasana (Hand to Foot Pose)
Ashwa Sanchalanasana (Equestrian Pose)
Dandasana (Stick Pose)
Ashtanga Namaskara (Salute with Eight Limbs)
Bhujangasana (Cobra Pose)
Parvatasana (Mountain Pose)
Ashwa Sanchalanasana (Equestrian Pose)
Hasta Padasana (Hand to Foot Pose)
Hasta Uttanasana (Raised Arms Pose)
Pranamasana (Prayer Pose)
Surya Namaskar offers numerous benefits, including improved flexibility, strength, and posture. It also promotes mental clarity, reduces stress, and enhances overall well-being.
For beginners, it is recommended to start with 2-3 rounds of Surya Namaskar and gradually increase as their practice advances. Experienced practitioners may do up to 12 rounds or more, depending on their fitness level and goals.
Practicing 100 Surya Namaskars daily can have significant physical and mental benefits. It can improve stamina, strength, and flexibility. However, it is essential to listen to your body and not overexert yourself. It is advisable to build up gradually to this number and consult a yoga instructor if you have any health concerns.
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