12 Poses Of The Surya Namaskar

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Most people make the mistake of thinking that the surya namaskar is just one pose of yoga. Some people even have this misconception that sun salutation is merely for spiritual purposes. But in reality, surya namaskar has12 different poses and is a complete workout for your entire body.

All the different poses of the surya namaskar have their own benefits. The act of sun salutations is incomplete if you miss any of these poses. So, every time you do a single surya namaskar, you have to do 12 different poses. So imagine when people do 50 to 100 surya namaskars in a matter of half an hour!

ALSO KNOW THE 12 BENEFITS OF DOING THE SURYA NAMASKAR

The steps of the sun salutation are such that they work on each and every part of the body. That is why; if you want a complete yoga workout for weight loss, you should do the surya namaskar.

These are the 12 poses that comprise the surya namaskar. Each of these poses has their own meanings and benefits.

Pranamasana

Stand with your feet together on the ground and hold your hands in a namaste. This pose helps to increase goundedness and balance.

Hastauttanasana

Breathe in and then propel your folded hand upwards. Move your arm in a curve backwards so that you stretch you arms and lungs to the maximum limit. This is a stretching exercise for your body.

Hasta Padasana

Breathe out and as you exhale, bring your hands down to your feet. When you bend your body, keep your spine erect and do not jut out your knees. This works on the back muscles and your abs.

Ashwa Sanchalanasana

Breathe in again and push your right leg as far behind as you can. Bring your left knee up and cock your head backwards. This pose is an exercise for your back and neck muscles.

Parvatasana

This is the mountain pose. Bend your body exactly in half at the waist. Keep your head lowered and form a perfect shape of a hill with your body.

Ashtanga Namaskara

Exhale and lower your body gently to touch your chin to the ground. Raise your butt a little but keep the knees and toes grounded. Also support yourself on your hands. Eight parts of your body, namely chin, chest, two hand, two feet and two knees, must be in contact with the ground.

Bhujangasana

This is the cobra pose. Inhale deeply and raise your body from the ground like the head of a cobra ready to strike.

Dandasana

Now, straighten your back and make your arm support your weight. Keep your head lowered downwards and support your weight on your toes.

Ashwa Sanchalanasana

Now, breathe out and push your right foot backwards. Bring your left knee forward and bend your head backwards.

Hasta Padasana

Breathe in again and raise your body to the forward bending position. This position is great for getting a flat tummy.

Hastauttanasana

In this pose, you need to raise your folded arms above your head and bend it backwards again.

Tadasana

Exhale as you stand straight with folded hands or leave your hands loose by your side.