Surya Namaskar Steps: The 12 Yoga Poses For Performing The Sun Salutation

Surya Namaskar, also known as Sun Salutations is a popular yoga sequence that has of 12 yoga poses. The word comes from the Sanskrit words “Surya” which means “sun” and “Namaskar” which means “salutation”. This pose symbolises the worship of the solar deity. People perform this yoga asana during sunrise while facing the rising sun. It is believed that the pose helps you to get the benefits of solar energy.

Surya Namaskar is known to have several health benefits which include mental as well as physical health. Here, take a look at the 12 yoga poses involved in performing the Surya Namaskar.

This is the Prayer Pose. Stand at the front of your mat, feet together and palms pressed in a prayer position near your chest. This position helps bring awareness and balance while focusing on your breath.

This is the Raised Arms Pose. Inhale and raise your arms overhead while arching your back slightly. This stretches the chest and spine, thereby, improving flexibility and opening the lungs for better oxygen intake.

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, thereby, improving circulation and flexibility.

This is the Equestrian Pose. Inhale and step your right foot back, keeping your left foot forward and drop your right knee to the floor. Look up and extend the spine. This stretches the hip flexors and strengthens the legs.

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.

This is the Eight-Limbed Pose. Lower your knees, chest and chin to the ground, keeping your hips raised. This posture engages eight parts of the body and strengthens the arms and spine.

This is the Cobra Pose. Inhale and lift your chest, keeping your elbows bent and close to your body. This pose stretches the back muscles, strengthens the spine and opens the chest.

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.

This is the Equestrian Pose. Inhale and bring your right foot forward between your hands. This stretches the hip flexors and strengthens the legs.

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, thereby, improving flexibility and blood flow.

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.

This is the Prayer Pose. Exhale and bring your palms together in front of your chest, returning to the starting position. This posture helps to centre the body and mind, thereby, completing the cycle of Surya Namaskar.

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