Surya NamaskarAlso known as Surya Namaskar, is a popular yoga sequence consisting of 12 yoga postures. The word comes from the Sanskrit words “surya” meaning “sun” and “namaskar” meaning “greeting”. This posture is a symbol of worship of the Sun God. People do this yoga asana at the time of sunrise, facing the rising sun. It is believed that this mudra helps you get the benefits of solar energy.

Surya Namaskar is known to have many health benefits including mental and physical health. Here, take a look at the 12 yoga postures involved in performing Surya Namaskar.

Pranamasana

This is a prayer posture. Stand in front of your mat, feet together and palms pressed together near your chest in prayer position. This position helps bring awareness and balance while focusing on your breath.

Hasta Uttanasana

This is the raised arms pose. Inhale and raise your arms, arching your back slightly. This stretches the chest and spine, improving flexibility and opening up the lungs for better oxygen intake.

Uttanasana

This is the standing forward bend. Exhale and bend forward, touching your hands to the ground near your feet. This pose stretches the hamstrings, calves and spine, improving circulation and flexibility.

Ashwa Sanchalanasana

This is horse riding posture. Inhale and step your right leg back, step your left foot forward and rest your right knee on the floor. Look up and extend the spine. This stretches the hip flexors and strengthens the legs.

Dandasana

This is stick pose. Exhale and step your left leg back, coming into plank position while keeping your body in a straight line. This pose strengthens the arms, shoulders, core and legs while improving stability.

Ashtanga Namaskar

This is a posture with eight limbs. Lower your knees, chest and chin to the ground while lifting your hips. This asana exercises eight body parts and strengthens the arms and spine.

Bhujangasana

This is cobra pose. Inhale and lift your chest, keeping your elbows bent and close to your body. This asana stretches the back muscles, strengthens the spine and opens the chest.

Adho Mukha Svanasana

This is a downward dog. Exhale and lift your hips upward, forming an inverted V shape with your body. This asana stretches the back, arms, hamstrings and calves, while also improving circulation.

Ashwa Sanchalanasana

This is horse riding posture. Inhale and bring your right foot forward between your hands. This stretches the hip flexors and strengthens the legs.

Uttanasana

This is the standing forward bend. Exhale and bring your left leg forward, turning your body over your legs. This asana stretches the back and hamstrings, improving flexibility and blood flow.

Hasta Uttanasana

This is the raised arms pose. Inhale and rise, then extend your arms overhead while arching your back. This asana opens the chest and stretches the spine.

Pranamasana

This is a prayer posture. Exhale and bring your palms together in front of your chest, returning to the starting position. This asana helps in concentrating the body and mind, thereby completing the cycle of Surya Namaskar.

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