The 12 Poses of Surya Namaskar: A Detailed Overview

Surya Namaskar, commonly known as the “Sun Salutation,” is much more than an exercise. It is a gesture of thanks to the sun, which nourishes life on Earth. The 12 poses of Surya Namaskar are created to resonate with the natural flow of your breath, fostering mindfulness and a deep connection with your inner self.

Surya Namaskar or Sun Salutation is one of the most basic practices in yoga which harmonizes the body, mind, and breath. It’s known for its dynamic series of movements to provide an entire body workout. The foundation of Surya Namaskar is made of 12 poses which help to promote physical strength, flexibility, and inner peace through the asanas. This article explores the details of the Surya Namaskar steps with surya namaskar names, their significance, and how they can transform your health and well-being.

It can improve your flexibility, cardiovascular health, and increase your energy levels by including Surya Namaskar in your daily routine. This practice is a combination of physical movement with mental focus, which makes it an integral part of yoga and meditation.

The 12 Steps of Surya Namaskar Poses with Names

Here is a detailed breakdown of the 12 steps of surya namaskar with names in English:

1.Pranamasana (Prayer Pose)

Start by standing erect with the feet together. Hands joined palms facing out in front of the chest in a praying position. This asana will balance your mind and body.

2. Hastauttanasana (Raised Arms Pose)

Breathe in and raise arms overhead arched spine. Slightly bends the back which stretches the spine and increases lung capacity.

3. Padahastasana (Hand-to-Foot Pose)

Breathe out and bend forward touching the toes, keeping your back straight. This asana develops strength in the back muscles and helps digestion.

4. Ashwa Sanchalanasana (Equestrian Pose) 

Inhale and stretch your right leg backward and bend the knee of your left side. Keep your hands on the ground to balance your body posture. This asana stretches the hip flexors and builds stamina.

5. Dandasana (Stick Pose)

Exhale and pull the left leg back towards the body in a straight line. Engage your core to hold the plank.

6. Ashtanga Namaskara (Eight-Limbed Pose)

Bend your knees, chest, and chin toward the ground with your hips up a little. It works on the arms and the shoulders.

7. Bhujangasana (Cobra Pose)

Inhale and lift your chest while keeping your legs and abdomen on the ground. This pose increases spinal flexibility and opens up the chest.

8. Adho Mukha Svanasana (Downward-Facing Dog Pose) 

Exhale and push your hips upward, forming an inverted V-shape. This pose stretches the hamstrings and calves while calming the mind.

9. Ashwa Sanchalanasana (Equestrian Pose)

This pose is the same as in the previous Equestrian Pose. Exhale and bring your left foot forward, returning to the Hand-to-Foot Pose.

10. Padahastasana (Hand to Foot Pose)

Step your left foot forward to join your right foot, bending forward and touching your hands to the ground Exhale.: Stretch the hamstrings and relax the back.

11. Hastauttanasana (Raised Arms Pose)

Inhale and raise your arms upward, curving your back slightly to stretch your spine once again.

12. Pranamasana (Prayer Pose)

Exhale and return to the initial Prayer Pose. This forms one round of Surya Namaskar.

Surya Namaskar Steps and Benefits

Each of the 12 poses of Surya Namaskar has its own physical and mental benefits. Performing these poses of Surya Namaskar daily can:

• Increase flexibility: Stretching of muscles increases the flexibility of the body.
• Boost metabolism: Dynamic movements stimulate the digestive system and boost metabolism.
• Relax the mind: The repetition of movements and inhalation relaxes the mind.
• Strengthen muscles and joints: So many groups of muscles that are being engaged in one pose increase their strength and steadiness.

How many Asanas in Surya Namaskar?

Surya Namaskar comprises 12 totally different asanas or postures which merge into the other. These surya namaskar names in english are asanas that provide a complete workout exercising many groups of muscles and other organs. Through these names of Surya Namaskar asana in English, you can maintain a balanced harmony of physique and mental peace.

Different Types of Surya Namaskar

Although the traditional sequence of surya namaskar steps with names is practiced, there are versions for different fitness levels and objectives. Among the most popular types are the following:

1. Classical Surya Namaskar: The traditional 12-step sequence.
2. Hatha Surya Namaskar: A slow-paced version that focuses on mindfulness.
3. Ashtanga Surya Namaskar: A more intense version suitable for advanced practitioners.
4. Power Yoga Surya Namaskar: A high-energy version suitable for cardio enthusiasts.

12 Names of Surya Namaskar Asana in English

All the steps of the Surya Namaskar sequence are done to smoothly move into each other. The above surya namaskar steps name will represent the true essence of every pose. Here is a list of the 12 names (surya namaskar ke 12 naam):

1. Prayer Pose (Pranamasana)
2. Raised Arms Pose (Hastauttanasana)
3. Hand-to-Foot Pose (Padahastasana)
4. Equestrian Pose (Ashwa Sanchalanasana)
5. Stick Pose (Dandasana)
6. Eight-Limbed Pose (Ashtanga Namaskara)
7. Cobra Pose (Bhujangasana)
8. Downward-Facing Dog Pose (Adho Mukha Svanasana)
9. Equestrian Pose (Ashwa Sanchalanasana)
10. Hand-to-Foot Pose (Padahastasana)
11. Raised Arms Pose (Hastauttanasana)
12. Prayer Pose (Pranamasana)

Embrace the 12 Poses of Surya Namaskar

The 12 poses of Surya Namaskar are a perfect blend of physical exercise, mental focus, and spiritual upliftment. These steps help you enjoy numerous health benefits and achieve a state of inner peace.

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