Surya Namaskar: The 12 Steps of Sun Salutation Explained with Benefits

Surya Namaskar is quite possibly the most acclaimed yoga asana. It was initially intended to revere the Sun. However, it has numerous advantages for the physical, mental, and otherworldly prosperity of an individual. Surya is a Sanskrit word used to signify the main star of the Solar System, 'Surya', and the word Namaskar is the Sandhi of two distinctive Sanskrit words, 'Namah' which intends to ask or to supplicate, and 'Kara' which means hand. 

So Sun Salutation intends to welcome the sun or implore with joint hands. Albeit the name Surya Namaskar appears to be straightforward, the asana is very perplexing in itself and includes numerous kinds of changes that converge into one another.

Surya Namaskar, also known as Sun Salutation, is one of the most popular yoga sequences in the world. It is a graceful combination of 12 yoga postures (asanas) performed in a sequence. Each movement is synchronized with the breath, bringing your body, mind, and soul into harmony. Originating from ancient India, this practice is dedicated to the sun, the source of all energy.

Aside from being a significant cardiovascular exercise, Surya Namaskar positively affects the body and psyche. Truth be told, Surya Namaskar is viewed as an image, all things considered. It is similarly gainful for individuals having a place with all age gatherings and body types and helps in making your body sickness-free and solid.

Incorporating Surya Namaskar into your daily routine can have profound effects on your physical and mental health. It's a full-body workout that stretches, strengthens, and tones muscles while promoting balance, flexibility, and mindfulness. In this article, we’ll explore the 12 steps of Surya Namaskar and its numerous benefits.

The 12 Steps of Surya Namaskar

1. Pranamasana (Prayer Pose)

How to Do It: Stand straight with your feet joined. Place your palms together before your chest in a prayer pose (Namaste). Maintain a straight spine and take deep breaths.

Benefits: Helps calm the mind, promotes balance, and sets an intention for the practice.

2. Hasta Uttanasana (Raised Arms Pose)

How to Do It: Inhale deeply, raise your arms and gently arch your back. Look up toward your hands.

Benefits: Stretches the chest, abdomen, and shoulders, improving lung capacity and digestion.

3. Hasta Padasana (Hand to Foot Pose)

How to Do It: Exhale and bend forward from your hips, trying to touch your palms to the ground beside your feet. Keep your legs straight.

Benefits: Increases flexibility in the spine and hamstrings, improves digestion, and reduces belly fat.

4. Ashwa Sanchalanasana (Equestrian Pose)

How to Do It: Inhale, stretch your right leg back as far as possible and place your right knee on the floor. Look up, arching your back slightly.

Benefits: Stretches the hip flexors and strengthens the legs and spine.

5. Dandasana (Stick Pose)

How to Do It: Exhale and step your left leg back to come into a plank position. Ensure your body forms a straight line from your head to your heels.

Benefits: Strengthens the arms, shoulders, core, and legs, building overall endurance.

6. Ashtanga Namaskara (Salute with Eight Parts or Points)

How to Do It: Exhale, and gently lower your knees, chest, and chin to the floor while keeping your hips elevated. Eight parts of your body (feet, knees, chest, chin, and hands) should touch the floor.

Benefits: Tones the arms and chest, strengthens the spine and opens the chest.

7. Bhujangasana (Cobra Pose)

How to Do It: Inhale and slide your chest forward, lifting it into a gentle backbend. Maintain your elbows bent and ensure your shoulders are not hunched up to your ears.

Benefits: Strengthens the spine, opens the chest, and improves flexibility in the back.

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

How to Do It: Exhale and lift your hips, bringing your body into an inverted “V” shape. Keep your feet flat and your arms straight.

Benefits: Stretches the hamstrings, calves, and spine while strengthening the arms and legs.

9. Ashwa Sanchalanasana (Equestrian Pose - Repeat on the Left Side)

How to Do It: Inhale, step your right leg forward between your hands and lower your left knee to the floor. Look up, stretching your back.

Benefits: Same as step 4, but on the opposite side, balancing the stretch.

10. Hasta Padasana (Hand to Foot Pose - Repeat)

How to Do It: Exhale and bring your left foot forward, bending from the hips to place your palms beside your feet.

Benefits: Same as step 3, offering a deep hamstring stretch.

11. Hasta Uttanasana (Raised Arms Pose - Repeat)

How to Do It: Inhale deeply, raise your arms and softly curve your back.

Benefits: Same as step 2, enhancing flexibility and lung capacity.

12. Pranamasana (Prayer Pose - Repeat)

How to Do It: Exhale and bring your hands to the prayer position in front of your chest, then return to a standing posture.

Benefits: Completes the cycle, centering the body and mind.

Surya Namaskar and Mantras Associated with them: (12 steps)

1. Pranamasana-  "Om Mitraya Namah"
2. Hasta Uttanasana- "Om Ravayre Namah"
3. Hastapadasana- "Om Suryaya Namah"
4. Ashwa sanchalanasana- "Om Bhanave Namah"
5. Dandasana– "Om Khagaya Namah"
6. Ashtanga namaskara- "Om Pushne Namah"
7. Bhujangasana- "Om Hiranyagarbhaya Namah"
8. Adho mukha svanasana- "Om Marichaye Namah"
9. Ashwa sanchalanasana- "Om Adityaya Namah"
10. Hastapadasana- "Om Savitre Namah"
11. Hasta Uttanasana- "Om Arkaya Namah"
12. Tadasana- "Om Bhaskaraya Namah"

Benefits of Surya Namaskar

Before diving into the steps, let’s understand the incredible benefits of this ancient practice:

• Full-Body Workout: It engages all muscle groups, giving you a complete workout in just a few minutes.

• Improved Digestion: The forward and backward bending postures stretch the abdominal muscles, improving digestion.

• Enhanced Flexibility: It increases flexibility by stretching and toning muscles and joints.

• Mental Clarity: As you synchronize your breath with each movement, it improves focus and calms the mind.

• Weight Loss: Regular practice helps in burning calories and boosting metabolism, aiding weight loss.

• Detoxification: Deep, mindful breathing enhances oxygenation and helps remove toxins from the body.

• Improved Circulation: It promotes better blood flow throughout the body, ensuring your organs and muscles receive the oxygen and nutrients they need.

Tips for Practicing Surya Namaskar

• Start Slow: If you're a beginner, start with 2-3 rounds and gradually increase the number over time.

• Focus on Breath: Synchronize each movement with your breath. Inhale as you stretch upward or backward, and exhale as you bend forward or move downward.

• Maintain Form: Ensure your body is aligned correctly in each pose to avoid injury.

• Best Time to Practice: The ideal time for Surya Namaskar is early morning, during sunrise, on an empty stomach.

• Consistency is Key: Regular practice will yield better results over time, helping you achieve a balanced mind and body.

Conclusion

Surya Namaskar is much more than just a physical exercise—it’s a holistic practice that nourishes your body, mind, and soul. The 12 steps involve stretching, strengthening, and balancing postures, while also fostering mindfulness through deep breathing. Whether you're looking to improve your flexibility, tone your body, or find mental clarity, incorporating Surya Namaskar into your daily routine will have transformative benefits.

Make this ancient practice part of your morning ritual and experience the positive changes it brings to your life. Start your day with Surya Namaskar and greet the sun with gratitude and energy.

By mastering the 12 steps of Surya Namaskar, you can enjoy improved physical fitness, mental clarity, and a deeper connection with your inner self.