Learn 12 Asanas Of Surya Namaskar Step-By-Step To Boost Your Fitness

Surya Namaskar, also called Sun Salutation, is a dynamic sequence of 12 yoga poses performed in a specific order to create a flow of movement. This ancient practice is a physical workout and a holistic exercise that integrates body, mind, and breath. Each pose in the sequence serves a unique purpose, stretching and strengthening different muscle groups while promoting flexibility. 

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Learning the 12 asanas of Surya Namaskar step-by-step allows practitioners to understand each pose and its benefits better. By focusing on proper pose alignment and breath control, individuals can maximise the effectiveness of their practice and prevent injuries. Even if you are a beginner, performing Surya Namaskar yoga poses can significantly improve physical health, mental clarity, and emotional stability.

This blog will walk you through the 12 asanas of Surya Namaskar, providing detailed instructions and highlighting the key benefits to help you get the most out of your practice. Let’s begin!

Table Of Contents

1. 12 Asanas Surya Namaskar Step-By-Step

2. The Final Say

3. FAQs

4. References

12 Asanas Surya Namaskar Step-By-Step

Let’s explore each of these yoga poses of Surya Namaskar step-by-step with benefits:

1. Pranamasana (Prayer Pose)

Pranamasana helps centre the mind and body, promoting a sense of calm and focus. It activates the Anahata (heart) chakra, fostering a sense of gratitude and humility. This pose also helps improve posture and ground the body.

Steps to Perform:

1. Stand at the front of your mat with your feet together.

2. Balance your body weight equally on both feet.

3. Bring your palms together properly in front of your chest in a prayer pose (Anjali Mudra).

4. Relax your shoulders and close your eyes if comfortable.

5. Take a few calm, deep breaths, focusing on centring your mind and body.

2. Hasta Uttanasana (Raised Arms Pose)

Hasta Uttanasana stretches and tones the abdominal muscles, aiding digestion and relieving abdominal tension. It also expands the chest and lungs, improving respiratory function and enhancing oxygen intake, which benefits energy levels.

Steps to Perform:

1. Inhale deeply and raise your arms overhead.

2. Keep your palms facing each other and your arms shoulder-width apart.

3. Arch your back slightly and look up towards your hands.

4. Stretch your whole body upwards, extending from the heels to the fingertips.

5. Engage your core and keep your legs strong and straight.

3. Padahastasana (Hand to Foot Pose)

Padahastasana stretches the hamstrings, calves, and spine, enhancing flexibility and relieving tension. It stimulates the liver and kidneys, improving digestion and detoxification processes. This pose also helps reduce anxiety and calm the mind.

Steps to Perform:

1. Exhale and bend forward from your hips, keeping your spine straight.

2. Bring your hands to touch the floor beside your feet or grasp your ankles.

3. Allow your head to hang naturally towards your knees.

4. Keep your legs straight, with a slight knee bend.

5. Relax your neck and shoulders, and breathe deeply.

Also Read: 10 Best Surya Namaskar Benefits For Achieving Good Health & Fitness!

4. Ashwa Sanchalanasana (Equestrian Pose)

Ashwa Sanchalanasana strengthens the leg muscles, particularly the quadriceps and calves, and enhances the flexibility of the hip joints. It also stretches the groin and opens the chest, promoting better lung capacity. This pose also helps improve balance and coordination.

Steps to Perform:

1. Inhale and step your right foot back, keeping your left foot forward.

2. Lower your right knee to the floor and point your toes back.

3. Bend your knee at a 90-degree angle, ensuring your left leg knee is directly above your ankle.

4. Place your hands on either side of your left foot, fingertips in line with your toes.

5. Lift your chest and look forward or slightly upward, opening your heart.

5. Dandasana (Stick Pose)

Dandasana builds strength in the arms, shoulders, and core muscles, providing a solid foundation for the following poses. It promotes good posture by aligning the spine and engaging the abdominal muscles. This pose also increases body awareness and stability.

Steps to Perform:

1. Exhale and return your left foot to meet your right foot, forming a plank position.

2. Align your body into a straight line from head to heels, like a stick.

3. Keep your arms straight and wrists directly under your shoulders.

4. Engage your core muscles, pulling your navel towards your spine.

5. Hold the position, ensuring your body is in one straight line.

6. Ashtanga Namaskara (Eight Limbed Pose)

Ashtanga Namaskara strengthens the arms, chest, and legs, supporting the body's weight and improving muscular endurance. It increases flexibility in the back and spine while promoting better circulation. This pose also encourages a sense of humility. 

Steps to Perform:

1. Exhale and lower your knees to the floor.

2. Lower your chest and chin to the floor, raising your hips slightly.

3. Ensure your eight body parts (toes, knees, chest, hands, and chin) touch the floor.

4. Keep your elbows close to your body, pointing backwards.

5. Hold the position, feeling the stretch in your spine and the engagement of your core muscles.

Also Read: 8 Poses Of Yoga From Beginner To Advanced Levels - ToneOp

7. Bhujangasana (Cobra Pose)

Bhujangasana strengthens the spine and promotes flexibility in the back, alleviating tension and reducing back pain. It also stretches the chest, shoulders, and abdomen, improving respiratory function and stimulating the digestive organs. This pose also helps relieve stress and fatigue.

Steps to Perform:

1. Inhale and slide your body forward, lowering your hips to the floor.

2. Place your palms straight on the floor under your shoulders.

3. Keep your elbows close to your body and point your toes back.

4. Inhale and uplift your chest off the floor, straightening your arms partially or fully.

5. Look up and keep your shoulders relaxed, away from your ears.

6. Hold the pose, ensuring your lower back is engaged and your pelvis presses into the floor.

8. Adho Mukha Svanasana (Downward Facing Dog Pose) 

Adho Mukha Svanasana stretches and strengthens the entire body, particularly the shoulders, hamstrings, calves, and hands. Known to be a great yoga to improve concentration and memory, it enhances blood circulation to the brain and relieves headaches. This pose also directly helps reduce stress and anxiety.

Steps to Perform:

1. Exhale and lift your hips up and back, forming an inverted V shape with your body.

2. Keep your hands shoulder-width apart and your feet hip-width apart.

3. Press your heels towards the surface and your hands firmly into the mat.

4. Lengthen your spine, drawing your hips up and back.

5. Relax your head between your arms, aligning your ears with your upper arms.

9. Ashwa Sanchalanasana (Equestrian Pose)

Repeating Ashwa Sanchalanasana, on the other side, ensures balanced strengthening and flexibility of the legs and hips. It continues to open the chest and improve lung function while also enhancing coordination and balance in the body.

Steps to Perform:

1. Inhale and step your right foot forward between your hands, keeping your left leg back.

2. Lower your left knee to the surface and point your left toe back.

3. Bend your right knee at a 90-degree angle, ensuring your right knee is directly above your right ankle.

4. Place your hands on either side of your right foot, fingertips in line with your toes.

5. Lift your chest and look forward or slightly upward, opening your heart.

6. Hold the pose, feeling the stretch in your left thigh and hip flexor.

Also Read: Discover 9 Best Yoga Poses For Weight Loss And Its Benefits

10. Padahastasana (Hand to Foot Pose)

Returning to Padahastasana deepens the stretch in the hamstrings, calves, and spine, promoting flexibility and relieving tension. It further stimulates the liver and kidneys, aiding in detoxification and improving digestive health. This pose helps relax the mind's hormones and reduce stress.

Steps to Perform:

1. Exhale and bring your left foot forward to meet your right foot.

2. Straighten your legs as much as possible and bend forward from your hips.

3. Bring your hands to touch the floor beside your feet or grasp your ankles.

4. Allow your head to hang naturally towards your knees.

5. Keep your spine long and relax your neck.

6. Hold the pose, breathing deeply and evenly.

11. Hasta Uttanasana (Raised Arms Pose)

When repeated, Hasta Uttanasana reinforces the stretch and toning of the abdominal muscles and the expansion of the chest. It continues to improve lung capacity and oxygen intake, enhancing overall energy and vitality. This pose also promotes a sense of openness and relaxation.

Steps to Perform:

1. Inhale and rise, lifting your arms overhead.

2. Keep your palms facing each other and your arms shoulder-width apart.

3. Arch your back slightly and look up towards your hands.

4. Stretch your whole body upwards, extending from the heels to the fingertips.

5. Engage your core and keep your legs strong and straight.

6. Hold the pose, feeling the stretch in your entire body.

Also Read: 10 Yoga Poses For Children Fit & Active With Benefits

12. Tadasana (Mountain Pose)

Tadasana improves posture by aligning the spine and strengthening the thighs, knees, and ankles. It enhances body awareness and balance, promoting stability. This pose also fosters a sense of grounding and calm, helping integrate the preceding asanas' benefits.

Steps to Perform:

1. Exhale and stand straight, bringing your arms down by your sides.

2. Balance your body weight equally on both feet.

3. Relax your shoulder muscles and keep your spine straight.

4. Bring your palms together in front of your chest in a prayer position (optional).

5. Breathe deeply and calmly, focusing on your posture.

6. Hold the pose, grounding yourself and feeling stable and centred.

The Final Say

Incorporating the 12 asanas of Surya Namaskar step-by-step can yield transformative benefits for your body and mind. Following the step-by-step yoga pose instructions, you can ensure that each pose is performed with correct alignment and breath control, maximising this ancient practice's physical, mental, and emotional advantages. So, embrace this holistic approach to fitness and experience the profound positive changes that regular practice can bring to your well-being.

FAQs

1. How many times should I perform Surya Namaskar each day for optimal benefits?

It is generally recommended that you start with 3 to 5 rounds of Surya Namaskar daily and gradually increase to 12 or more rounds as you build strength and endurance. Consistency is key, so performing Surya Namaskar daily can help you achieve optimal flexibility and strength. 

2. Can beginners practice Surya Namaskar, and are there any modifications for those with limited flexibility?

Yes, beginners can definitely practice Surya Namaskar. Starting slowly and focusing on proper alignment and breath control is important. Modifications can be made for those with limited flexibility, such as bending the knees slightly in forward bends or using props like blocks to support the hands. Listening to your body and not pushing beyond your limits is crucial to avoid injury.

3. What are the major health benefits of practising Surya Namaskar regularly?

Regular practice of Surya Namaskar offers numerous health benefits, including enhanced cardiovascular health, muscle strength and flexibility, digestion, and mental clarity. It also helps reduce stress, maintain sleep quality, and boost energy levels.

References

• https://www.artofliving.org/in-en/yoga/yoga-poses/sun-salutation

• https://www.arhantayoga.org/blog/surya-namaskar/

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