12 Poses of Surya Namaskar: Improve Your Overall Health

12 poses of Surya namaskar

According to Hindu mythology, the Sun god is the source of life on Earth. It is said that the sun god regulates everything we do. Hence, a lot of people turn into sun salutation or Surya Namaskar for their advantages. The 12 poses of Surya namaskar have been said to be highly beneficial.


Apart from the mythological significance, Surya namaskar can have a wide range of benefits. This is mainly because Surya namaskar is one of the most prominent full-body workouts. When you turn to Surya Namaskar, you need to stretch your entire body that helps with your cardiovascular system. 


What is Surya Namaskar? 

Surya Namaskar is a yoga pose. In this pose, one needs to use the entire body to perform the workout or even warm-up. In English, Surya Namaskar is known as the sun salutation. According to yoga experts, practicing 12 poses of Surya Namaskar is equivalent to practicing 288 poses of yoga. Depending on the body’s requirement, Surya namaskar can either be done slowly or quickly. However, experts recommend practicing Surya Namaskar at a slow pace itself to provide time to muscles for relaxing.


Surya Namaskar for weight loss

If you want to meditate and lose weight, you need to turn to Surya namaskar. This is one of the best forms of exercise anyone can turn to. Surya namaskar is one of the best kinds of exercise that plays a vital role in managing weight. As said, there are several benefits of Surya namaskar steps.


Surya namaskar is a proven way for weight loss. Both men and women can opt for Surya namaskar. While medicines can help you lose weight, they may be harmful too. Hence, yoga experts recommend doing Surya namaskar to get all benefits. Moreover, doing the 12 poses of sun salutation can help burn a significant amount of calories each day. 


12 Poses of Surya Namaskar

If you are new to yoga, you don’t need to be scared. The 12 poses of Surya namaskar are effortless and effective. These include

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Source: beyondpinkworld

This is the first pose of Surya namaskar. It is done by standing straight on a yoga mat. The feet need to be next to each other. Take a deep breath, and your chest should expand while you rest the shoulders. When you inhale, the arms should be placed on the sides, and on exhaling, join the palms close to your chest, similar to the Namaste Position.



Breath in and lift your arms towards the back. Make sure the biceps are close to your ears. When you are in this position, you need to stretch your body as much as possible. The position from heels to the tip of your fingers should be in an extended position. 



From the previous position of raised arms, you need to bend to your waist so that you can touch the floor with both palms. However, your back should be in an erect position. If you are relatively new to this, you can bend your knees to touch the floor with palms. However, it is best to stay in a straight position. Allow the palms to rest in the same position. 


Ashwa sanchalanasana

Ashwa Sanchalasana
Source: shammisyogalaya

Breath in and push the left leg towards the back. The right knee must be between the palms. Let the left knee touch the ground when you bend your feet. Look up straight and hold the position. Try straightening the body using toes while you look up. 



Allow to stretch your body and while the body is in a straight position. 


Ashtanga Namaskar

Bend and bring your knees to the ground gracefully towards the floor while exhaling. Move the hips to the forward direction and rest the chest and chin on the floor. 



Move forward and let the legs and abdomen lay flat on the floor. Keep your palms close to the chest and inhale while applying pressure on the hand and lift your upper body. The shoulders should be away from the ears. Keep looking forward so that your pose resembles that of a raised hood cobra. 

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Adho Mukha Svanasana

Lay down and release yourself from the previous position. Move your back upwards, mainly towards the ceiling. Exhale and lift the hips gently to the upwards direction to form a ‘V.’ Keep the elbows and knees straight while the heels on the ground. Look towards the navel and exhale and inhale deeply for the stretch.


Ashwa Sanchalanasana

Rest and come back while moving your right foot forward. Allow the legs to be stretched, and place your left feet on the mat. Look forward. Push the hips to the floor and allow the stretch to be profound. 


Hasta parasan

Inhale while bringing the left foot forward. Both feet should be next to each other. Bend the torso forward while staying in the position. Make sure that the hands are intact. Inhale and exhale. Slowly exhale and touch the ground using your fingers. 


Hasta uttanasana

This is similar to the step you did in the second step. However, before getting into this position, release your body and move your hands upwards. Bend towards the back, keeping your back in a stretched position. 



Straighten the body while exhaling and gently bring your arms down. Stay in the position for some time while you relax. It is advisable to follow the sensations within the body to understand how you feel. 


These are the 12 most crucial and essential poses of Surya namaskar. Once you are done, it is advisable to come back to the position and hold it for some time. According to experts, completing one round of Surya namaskar can turn out to be highly beneficial. However, it is essential to coordinate your legs accordingly.


Final Thoughts

Even if you are new to yoga, you can practice it effectively. The 12 poses of Surya namaskar are relatively easy to do. Although you may have some problems in the initial stages, you will get the hang of it soon if you keep practicing. Make sure to watch YouTube videos to learn the entire thing.

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