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Asana

12 Steps of Surya Namaskar (Sun Salutation) and How to do it?

The Sanskrit name ‘Surya’ here refers to the ‘Sun’ and ‘Namaskar’ means ‘Salutation’. Hence, it is named as Sun Salutation. In yoga, the sun is represented by Pingala or surya Nadi, this is the pranic channel which carries the vital, life-giving force.

Surya Namaskar or Sun Salutation is a sequence of 12 steps which should be done early in the morning facing the rising Sun. Surya Namaskar, however, may be practised at any time provided the stomach is empty.

This practice of Surya Namaskar helps you increase mental clarity by bringing fresh, oxygenated blood to the brain. It strengthens the muscles and helps in balancing metabolism.

The 12 position of Surya Namaskar are practised twice to complete one round. You’ll get more information regarding this at the last section of the page.

Surya-namaskar-12-steps, sun-salutations-12-steps

Why to do Surya Namaskar (Sun Salutations)?

Surya Namaskar is an excellent group of asanas, which should be done early in the morning. Surya Namaskar has a direct vitalizing effect on the solar energy of the body which flows through Pingala nadi. Regulation of Pingala nadi leads to a balanced energy system at both mental and physical levels.

It is an effective way of loosening-up, stretching, massaging and toning all the joints, muscles and internal organs of the body.

Table of Content

  1. Pranamasana (Prayer Pose)
  2. Hasta Utthanasana (Raised Arms Pose)
  3. Padahastasana (Hand to Foot Pose)
  4. Ashwa Sanchalanasana (Equestrian Pose)
  5. Parvatasana (Mountain Pose)
  6. Ashtanga Namaskar (Salute with eight parts)
  7. Bhujangasana (Cobra Pose)
  8. Parvatasana (Mountain Pose)
  9. Ashwa Sanchalanasana (Equestrian Pose)
  10. Padahastasana (Hand to Foot Pose)
  11. Hasta Utthanasana (Raised Arms Pose)
  12. Pranamasana (Prayer Pose)

See the Video below:

12 Steps of Surya Namaskar (Sun Salutations) are:

Step 1: Pranamasana (Prayer Pose)

Prayer-Pose, Pranamasana

Mantra 1:

OM MITRAYA NAMAHA (SALUTATIONS TO THE FRIEND OF ALL)

How to do it?

Step#1 Stand Upright with the feet together.

Step#2 Bend the elbows and place the palms together in front of the heart in namaskar mudra.

Step#3 Close your eyes and relax the body.

Step#4 Pay homage to the sun, the source of all life.

Note: Breathe normally.

Benefits

  • Calms down your mind.
  • Improves concentration.

Consciousness

Meditate on Anahata chakra (Heart Chakra).

Step 2: Hasta Utthanasana (Raised Arms Pose)

Utthanasana, Raised-arms-pose

Mantra 2:

OM RAVAYE NAMAHA (SALUTATIONS TO THE SHINING ONE).

How to do it?

Step#1 Separate the hands.

Step#2 Inhale: Raise and stretches both arms. Keep them shoulder width-apart.

Step#3 Bend the arms, head and upper trunk slightly backward.

Benefits

  • Improves digestion.
  • Expands and opens the chest.
  • Good for abdominal organs.

Consciousness

Meditate on Vishuddhi Chakra (Throat chakra).

Step 3: Padahastasana (Hand to Foot Pose)

Padahastasana, Hand-to-foot-pose

Mantra 3:

OM SURYAYA NAMAHA (SALUTATIONS TO HE WHO INDUCES ACTIVITY)

How to do it?

Step#1 Exhale: Bend forward from the hips and let the palms rests on the floor on either side of the feet without bending the knees.

Step#2 Let the forehead touch the legs and chest to the thighs.

Benefits

  • Calms down the mind.
  • Helps in hair growth.
  • Slows down the heart rate.
  • Good for abdominal organs.
  • Opens the thighs and calf muscles.

Consciousness

Meditate on Swadhisthana Chakra (Sacral chakra).

Want to know more about Padahastasana, click here.

Step 4: Ashwa Sanchalanasana (Equestrian Pose)

Ashwa-Sanchalanasana, Equestrian-Pose

Mantra 4:

OM BHANAVE NAMAHA (SALUTATIONS TO HE WHO ILLUMINES)

How to do it?

Step#1 Place the hands on the floor beside the feet. Inhale: Take the right leg backwards, keeping the right knee on the floor and be on the right toes with the sole perpendicular to the floor or facing backwards.

Step#2 Keep your left leg at the same position but bend it. Let the weight of the body comes to right knee, right toes, left foot, and on the hands.

Step#3 Gaze at your third eye (between the eyebrows) with your head facing the ceiling.

Benefits

  • Enhances lungs’ capacity.
  • Strengthens the knees, ankles, and the chest muscles.
  • Improves digestion.

Consciousness

Meditate on Ajna Chakra (Third eye Chakra).

Step 5: Parvatasana (Mountain Pose)

Parvatasana, Mountain-pose, Surya-Namaskar-step-5

Mantra 5:

OM KHAGAYE NAMAHA (SALUTATIONS TO HE WHO MOVES QUICKLY IN THE SKY)

How to do it?

Step#1 Let the hands there only but take the left foot backward with exhalation beside the right foot.

Step#2 Raise the buttocks and lower the head between the arms such that it forms an inverted ‘V’ shape with the legs and the back.

Step#3 In the final position, heels should be on the floor and arms and knees should not bend. Also, bring the head and shoulders towards the knees.

Benefits

  • Strengthens the nerves and muscles in the back and limbs.
  • Helps in increasing height by stretching muscles and ligaments.

Consciousness

Meditate on Vishuddhi Chakra (Throat Chakra).

Step 6: Ashtanga Namaskar (Salute with eight parts)

Ashtanga-Namaskar, Salute-with-eight-parts, surya-namaskar

Mantra 6:

OM PUSHNE NAMAHA (SALUTATIONS TO THE GIVER OF STRENGTH)

How to do it?

Step#1 Keeping the hands and feet fixed, lower your knees, chest, and chin to the floor and come on toes facing the sole backwards.

Step#2 This makes the toes, chin, chest, knees, and hands touching the floor and buttocks, hips, and abdomen raised off the floor.

Note: The breath is held out in this posture.

Benefits

  • Strengthens the leg and arm muscles.
  • Develops the chest region.

Consciousness

Meditate on Manipura chakra (Navel Chakra).

Step 7: Bhujangasana (Cobra Pose)

Cobra-pose, Bhujangasana

Mantra 7:

OM HIRANYA GARBHAYA NAMAHA (SALUTATIONS TO THE GOLDEN, COSMIC SELF)

How to do it?

Step#1 Let the hands and feet there only. Slide the chest forward and raise the head and shoulders, bending the elbows.

Step#2 This lowers the buttocks and hips to the floor. Also, Inhale and arch your back and face upward, gazing at third eye.

Step#3 Check whether the thighs and hips are on the floor.

Benefits

  • Opens the lungs.
  • Good for asthma.
  • Stretches chest, lungs, and shoulders.
  • Good for spine.

Consciousness

Meditate on Swadhisthana Chakra

Step 8: Parvatasana (Mountain Pose)

Parvatasana, Mountain-pose

Mantra 8:

OM MARICHAYE NAMAHA (SALUTATIONS TO THE LORD OF THE DAWN)

How to do it?

Step#1 Keep the feet and hands at the same position.

Step#2 Use the strength of the arms, exhale and raise the buttocks off the floor and heels to the floor, assuming Parvatasana (see Step 7).

Benefits

  • Increases the blood flow to the brain.
  • Activates Heart Chakra.

Consciousness

Meditate on Vishuddhi Chakra (Throat chakra)

Step 9: Ashwa Sanchalanasana (Equestrian Pose)

Surya-Namaskar-step-9, Equestrian-pose

Mantra 9:

OM ADITYAYA NAMAHA (SALUTATIONS TO THE SON OF ADITI, THE COSMIC MOTHER)

How to do it?

Step#1 Keep the right foot at the same place. Inhale: Take the left foot forward between the hands, placing the palms on the floor.

Step#2 Lower the right knee to the floor, keeping the weight of right leg on right toes. Arch your back, head slightly upwards, and push the pelvis forward.

Step#3 Gaze at the third eye (between the eyebrows). See step-4 for more information.

Benefits

See Step-4.

Consciousness

See Step-4.

Step 10: Padahastasana (Hand to Foot Pose)

Padahastasana, Surya-namaskar-step-10

Mantra 10:

OM SAVITRE NAMAHA (SALUTATIONS TO THE LORD OF CREATION)

How to do it?

Step#1 Exhale: Take the right leg forward, straightening both of your legs. Bend forward from the hips, touching head to the legs and chest to the thighs.

Step#2 Let the palms rest on the floor on either side of your feet. See step 3 for more information.

Benefits

See Step-3.

Consciousness

See Step-3.

Step 11: Hasta Utthanasana (Raised Arms Pose)

Hasta-utthanasana, raised-arms-pose

Mantra 11:

OM ARKAYA NAMAH (SALUTATIONS TO HE WHO IS FIT TO BE PRAISED)

How to do it?

Step#1 Inhale: Take your hands directly from ‘hand to feet pose’ to above your head, keeping spine and arms in a straight line.

Step#2 Bend the arms, head, and upper trunk backward slightly. Gaze at the ceiling in the final posture. See Step 2 for more information.

Benefits

See Step-2.

Consciousness

See Step-2.

Step 12: Pranamasana (Prayer Pose)

Suryanamaskar-step-12

Mantra 12:

OM BHASKARAYA NAMAH (SALUTATIONS TO HE WHO LEADS TO ENLIGHTENMENT)

How to do it?

Step#1 Exhale: Come to the upright standing position and bring the palms together in front of the heart.

Step#2 Keep your feet together and close your eyes. For more information, go to step 1.

Benefits

See Step-1.

Consciousness

See Step-1.

This completes the half round of Surya Namaskar since surya namaskar contains 24 rounds, which makes 1 complete cycle.

Note: Continue practice the surya namaskar, at least 5 rounds.

Follow the above steps as it is, but there is a change in Step 16 and Step 21.

In Step-16, instead the stretching the right foot backward, stretch the left foot backward.

In Step-21, Bend the right leg and bring the right foot between the hands.

This is all about Surya Namaskar or Sun Salutation. If there is any doubt related to this, please ask in the comment section.

So, what are you waiting for? Give your respects to the Sun and get the positive vibes by practising the Surya Namaskar or Sun Salutation daily.

If you like the post, please do share it with others as we know SHARING IS CARING!

STAY HEALTHY AND MAKE OTHERS HEALTHY!

Thank You.

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