In ancient India, the Sun is the symbol of god. People pray or salute to the sun. Surya Namaskar has a series of 12-step yogic postures known as Surya Namaskar. In this blog, we will learn 12 steps of Surya Namaskar.
Surya Namaskar is an ancient Indian yogic practice that is specifically designed for giving respect poses to the sun early in the morning.
It is a warm-up routine based on a sequence of seven asanas, five repeated twice–making it a twelve-step salutation.
Each step is unique and has different benefits of doing it. According to research Morning time is the best time to do it.
12 Steps of Surya Namaskar?
Step 1: Prayer Pose (Pranamasana): Stand up straight, put your palms together at your chest like saying “hello.”
Step 2: Raised Arms (Hasta Uttanasana) Inhale, stretch your arms up, and bend your back a little. Feel your body stretch.
Step 3: Hand to Foot (Hasta Padasana) Exhale, bend down from your hips, touch the floor or your legs. Let your head relax.
Step 4: Equestrian Pose (Ashwa Sanchalanasana) Inhale, step your right leg back, bend your left knee, look up. Imagine a lunge.
Step 5: Stick Pose (Dandasana) Hold your breath, bring your left leg back, make your body straight like a stick.
Step 6: Eight-Limbed Pose (Ashtanga Namaskara) Exhale, knees, chest, and chin on the floor. You’re like a low plank.
Step 7: Cobra Pose (Bhujangasana) Inhale, push your chest up, look forward. Feel a gentle backbend.
Step 8: Downward Dog (Adho Mukha Svanasana) Exhale, lift your hips up, make an upside-down “V” shape. Stretch your legs and arms.
Step 9: Equestrian Pose (Ashwa Sanchalanasana) Inhale, bring your right foot forward, left knee down, look up again.
Step 10: Hand to Foot (Hasta Padasana) Exhale, bring your left foot forward, touch your legs. Feel a nice stretch.
Step 11: Raised Arms (Hasta Uttanasana) Inhale, stretch your arms up, bend backward a bit. Enjoy the stretch.
Step 12: Prayer Pose (Pranamasana) Exhale, stand tall, palms together at your chest. Take a moment to breathe.
