Surya Namaskar Steps (Sun Salutation) and Benefits
Soham Yoga School Rishikesh, India
The Spiritual and Physical Essence of Surya Namaskar
Spiritual and material Surya Namaskar essence. Surya Namaskar refers to salutation to sun. It is The Sun, the source of energy, vitality and life. Dynamic sequence of 12 postures, Surya Namaskar brings the body, breath, and mind to a union. This wonderful variety of physical exercise is interconnected with mindfulness and spirituality, attesting to one of the best yoga practices existing today.
Many Newcomers along with regular students at Soham Yoga Classes would take Surya Namaskar to be a morning exercise and a workout combining nourishing and soul-strengthening touches. Learning about the Surya Namaskar 12 stages, its benefits, and everything related to it can unlock strength inside you, flexibility within you, and inner peace.
What is Surya Namaskar (Sun Salutation)?
Surya Namaskar is a graceful synchronizing sequence of twelve asanas (postures) performed in a flow-with-breath moving action. Thus, each asana may be understood as a gesture towards the Sun God (Surya) personified in energy and health.
The twelve names of Surya Namaskar point to twelve specific mantras or salutations, each calling upon a particular quality of the sun’s energy. When performed with this focus, it makes use of almost every major muscle group, increases blood circulation, improves metabolism, and scaffolds the mental focus.
Understanding the 12 Stages of Surya Namaskar
The twelve stages of Surya Namaskar are intended to stretch and tone every part of the body while energizing it. There is a specific name, purpose, and technique associated with each stage. Let us know deeper into the Surya Namaskara, both asanas, names and description.
Surya Namaskar 12 Asanas Name and Description
1. Pranamasana (Prayer Pose)
How to do it: Stand up erect with legs together, hands pressed in prayer mode in front of your chest. Let go of your shoulders, and equalize the weight on both your feet.
Breathing: Empty your lungs completely.
Benefits: Calms the mind, centers the body and takes you into each of the following sequences.
2. Hasta Uttanasana (Raised Arms Pose)
How to perform: Inhale a long deep breath and raise your arms to throw backward while keeping biceps near your ears.
Breathing: Inhale while stretching.
Benefits: Develops the flexibility of the spine while extending the chest and lungs and improving digestion.
3. Padahastasana (Hand to Foot Pose)
How to perform: Exhale hard and bend at the hips keeping the spine straight, trying to put the palms on the floor after your feet.
Breathing: Exhale from the bending.
Benefits: Stretches hamstrings, massages internal organs, and improves blood flow into the brain.
4. Ashwa Sanchalanasana (Equestrian Pose)
How to perform: Inhale and extend back right leg placing the knee to the floor, look up while keeping the left knee bent at a 90° angle.
Breathing: Inhale as you stretch.
Benefits: Strengthens the legs and adds flexibility to hips, while improving balance in the nervous system.
5. Dandasana (Stick Pose)
How to perform: Bring the left leg back to the right to form a plank position. Your whole body, from head to heels, is in a straight line.
Breathing: Hold the breath.
Benefits: Strengthens hands, wrists, and core.
Note: Steady and strong, like Dandana, the base of Surya Namaskar forms the foundation of the subsequent poses.
6. Ashtanga Namaskara (Salute with Eight Points)
How to perform: Lower your knees, chest, and chin to the floor while keeping your hips slightly raised. This means that there are eight parts of the body that touch the mat (toes, knees, chest, chin, and hands).
Breathing: Gently exhale out.
Benefits: Develops strength in the arms and chest as well as flexibility in the spine.
7. Bhujangasana (Cobra Pose)
How to perform: Slide forward and lift your chest into a gentle backbend. Keep elbows close to your body and shoulders away from ears.
Breathing: Inhale when raising your chest.
Benefits: Strengthens the spine, opens the chest, and relieves stress and fatigue.
8. Adho Mukha Svanasana (Downward Facing Dog Pose)
How to perform: Exhale and raise your hips high, forming an inverted “V” shape. Press your heels toward the floor and your head between your arms.
Breathing: Deep exhale.
Benefits: Tightens the arms and legs, stretches the spine, and improves overall circulation.
9. Ashwa Sanchalanasana (Equestrian Pose)
How to perform: Inhale and bring your right foot forward between your hands. Keep your left knee on the ground and look upward.
Breathing: Deep inhale.
Benefits: Balance, coordination, and flexibility of these areas are improved at the hips and thighs.
10. Padahastasana (Hand to Foot Pose)
How to perform: Exhale and bring your left foot forward while keeping your legs straight and head tilted towards knees.
Breathing: Exhale completely.
Benefits: Improves flexibility; tones abdomen and calms the nervous system.
11. Hasta Uttanasana (Raised Arms Pose)
How to perform: Inhale and stretch your arms up again, arching slightly backward.
Breathing: Inhale.
Benefits: Improves posture and balances energy flow.
12. Pranamasana (Prayer Pose)
How to perform: Exhale and return to the original position by joining palms at the chest.
Breathing: Slowly exhale.
Benefits: Restores calmness and reconstitutes the mind-body connection.
How to Perform the 12 Steps of Sun Salutation
At Soham Yoga Classes, we teach the 12 steps of Surya Namaskar to children not just formally but also with mindfulness, correct alignment, and synchronized breath.
Here is how it is done well:
- Warm-Up: A little gentle stretching of muscles.
- Focus on Breaths: Each posture is in coordination with an inhalation or exhalation.
- Smooth: Gradually transition from one of the 12 stages of Surya Namaskar to another.
- Repeat: 3-6 times at least daily, gradually increasing up to 12 times.
- Mindfulness: Mentally or orally chant the Surya Namaskar 12 names (mantras) to draw out more spiritual benefits.
- Relaxing: Ending with Shavasana (Corpse Pose) allows them to rest and recover energy at the end.
Tip of the Day at Soham Yoga Classes: Perform Surya Namaskar in the morning facing the rising sun for the maximum rejuvenating effect as well as connecting spiritually to the soul.
Surya Namaskar 12 Stages PDF – Your Handy Guide
Want to do it at home? Download the Surya Namaskar 12 stages PDF from the Soham Yoga Classes website. Here is what that PDF contains:
Illustrations for each of the poses.
- Guidance on how to breathe step-by-step.
- Sanskrit and English names of asanas.
- Benefits and contraindications.
If this guide shows the way, even beginners can keep Surya Namaskar safe and proper.
Mantras and Surya Namaskar 12 Names
One posture corresponds to one among the twelve names of Surya Namaskar, which represent different forms of the Sun God. The recitation of these mantras helps to clear the mind, keep one thankful, and energize the individual.
- Om Mitraya Namah
- Om Ravaye Namah
- Om Suryaya Namah
- Om Bhanave Namah
- Om Khagaya Namah
- Om Pushne Namah
- Om Hiranyagarbhaya Namah
- Om Marichaye Namah
- Om Adityaya Namah
- Om Savitre Namah
- Om Arkaya Namah
- Om Bhaskaraya Namah
At Soham Yoga Classes, we integrate mantra chanting in every session so practitioners can meet with deeper yogic energy.
Physical Benefits of Surya Namaskar
Daily practice of Surya Namaskar yields a number of health-related advantages. Here is what such practice does for the body:
1. Flexibility and Strength Improvement
Every posture stretches and tones muscles, making space for flexibility and enhancing endurance to improve joint mobility.
2. Beneficial to the Heart
The flow of movements naturally elevates heart rates, ensuring blood circulation flows healthily through blood vessels.
3. Stimulates Digestive Activity
Forward bending and back bends compress abdominal organs, stimulating both the metabolism and digestion.
4. Aids Weight Reduction
This can be a really effective way of losing weight because Surya Namaskar burns calories.
5. Right Posture
Dandasana in Surya Namaskar is among the best-supported asanas to strengthen your spine and maintain a correct body posture.
6. Detoxifies Body
The body naturally detoxifies itself with the help of deep breathing and the blood benefits from the rich oxygen flow.
Metal and Spiritual Benefits of Surya Namaskar
Beyond imparting benefits to the body, Sun Salutation is an entirely spiritual practice.
- Stress and Anxiety Decreasing
The flow of breaths is rhythmic, pacifying the nervous system into a mindful state of being.
- Concentration Enhancement
During the practice of Surya Namaskar chanting the 12 names, it will help clear the mind and further induce focus.
- Balancing Energy (Prana)
The regular practice will align, as mentioned above, the energy centers or chakras of the body with balance or harmony internally.
- Promotes Gratitude and Positivity
It relates practitioners to the solar energy that sustains life in turn growing their gratitude and joy.
Precautions and Tips
- Practice on an empty stomach or 3–4 hours after eating.
- Avoid from fever, injury, or pregnancy without advice of experts.
- Always learn under such certified instructors, such as at Soham Yoga Classes.
- Get those moves modified if you have problems in your joints or back.
Why Learn Surya Namaskar with Soham Yoga Classes?
At Soham Yoga Classes, our certified yoga trainers teach the Surya Namaskar 12 stages with proper alignment, breathing techniques, and mantra chanting. All sessions are designed according to your energy and aspirations, whether you are a beginner or an advanced yogi.
Additionally, we have:
Offline-online yoga courses
- Surya Namaskar 12 stages printable PDF guides
- Personalized correction-a posture and breathing correction for you
- Meditation and Pranayama sessions
Concluding that, the Sun’s energy will be enveloped in Soham Yoga Classes.
The 12 steps of Surya Namaskar bring together physical movement, awareness and control in breathing, and devotion all into one. Regular practice helps develop strength, flexibility, and a peaceful mind.
You can master each stage from Dandasana in Surya Namaskar to Bhujangasana with Soham Yoga Classes-skillfully, graciously, and accurately. Awaken your inner light; salute the Sun; and feel the radiant energy flow through your body and soul.
Frequently Asked Questions
1. How many rounds of Surya Namaskar can I do daily?
For beginners, 3-6 rounds can suffice in the beginning and stretch to 12 rounds at the maximum.
2. Can a beginner do Surya Namaskar?
Yes!!! With correct guidance from instructors at Soham Yoga Classes, anyone can start safely.
3. When is the best time to do Surya Namaskar?
In the morning, best before sunrise, and facing the sun for optimal energy.
4. Does that mean there are a Surya Namaskar 12 stages PDF to follow?
Of course, you can download the complete step-by-step PDF from the Soham Yoga Classes website.
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