Surya Namaskar Postures  12 Best Yoga Poses
Surya Namaskar is an early morning activity which is performed in twelve steps facing the rising Sun.  The meaning of Surya Namaskar is Sun Salutations. This is day old practice people do for various reasons, major being for the health and prosperity, and practiced in Asian countries especially. The complete form of Surya Namaskar is done without the help of any tool and equipment and the body and muscles get a huge benefit out of this process. The twelve postures are the sign of solar and lunar cycles and intention of this practice are to sync with nature’s cycle which is the source of living and energy for all of us. The cycle of the Sun is around twelve years, and the cycling word refers to repetition.

Following are 12  to perform during Surya Namaskar:

Step one

  • The first step in Surya Namaskar is called as “ Pranamasana”
  • STAND in complete relax posture facing Sun, then fold your two hands at chest level, such that your two thumbs must touch the chest
  • During the process of bringing the two hands together INHALE and as the hands reach the chest level EXHALE
  • The moments of the body, hands etc. should be done at slow speed, not at fast speed, complete relaxation is must and be composed and enjoy the salutations

Step TWO

  • The second Surya Namaskar Is called as “ Hasta Uttanasana”
  • In this, the posture of the body is in standing position and while standing in relaxing compose mode, lift your two hands slowly upwards and bend the body towards back slowly
  • Keep the feet firm on the ground and stretch the hands, while you bend the body
  • During this process, the breath type to be followed is “INHALE”

Step THREE

  • The Third Surya Namaskar is called as “ Hastapaadasana”
  • This  posture needs, to bend your body towards front side slowly till your hands touches the feet and head to the knee, the back portion should be kept down slowly and feet firmly placed on the ground, you can either hold the feet or keep the hands next to the feet by touching the ground
  • The breathing process should be kept in “exhale” condition during this posture

Step FOUR

  • The fourth Sun Salutation is called “ Aekpaadprasarnaasana”
  • The meaning of this word is keeping the posture on one leg as main base support
  • The procedure needs stretching one leg back and another to be kept straight
  • Preferably the right leg keeps as it is and bring down the two palms, till the palm touches the ground and stretch the left leg completely towards back
  • The breathing stage should be in “INHALE” condition during this posture

Step FIVE

  • The fifth step in Surya Namaskar is known as “Adho Mukha Svanasana”
  • The meaning of the word is keeping the face towards ground while body is in bend position
  • To do this salutation, you must stand firmly on the ground straight, then bend the body towards front till the two palms touch the ground and head facing the ground
  • The knees should be kept straight and the middle portion of the body should come up and outer side view of this  posture looks like triangle
  • The breathing stage should be in “EXHALE” condition during this posture

Step SIX

  • The Sixth and important Surya Namaskar is called as “ Ashtanga Namaskar”
  • The meaning of the word is salutation with eight parts or limbs, which involves in this Surya Namaskar, namely Yama, Niyama, Asana, Pranayama, pratyahara, Dharana, Dhyana, Samadhi etc. 
  • Yama means moral codes, Niyama means self-purification, Asana means Posture, Pranayama means breath control, pratyahara means withdrawing of mind from senses, Dharana means concentration, Dhyana means deep meditation, Samadhi means Union with the object of meditation
  • The Ashtanga Namaskar takes the involvement of all the eight limbs in this posture and eight must perform to complete this posture
  • To practice this, you need to lay on the ground in such a way that the face must be towards ground and lifted with two hand up and feet, knee, chest portion must be touching the ground and mid part of the body must be in raised posture
  • In another sense, the head, thigh, eyes, mind, word, feet, hands, and ears are completely involved in this salutation
  • The breathing stage should be in “INHALE” condition first then “exhale” during this posture

Step Seven

  • Bhujangasana is the seventh step in 12 steps of Surya Namaskar
  • The meaning of this word is posture of snake
  • To do this posture, one need to lay down on the ground, in condition where face must be towards ground, once you lay down then slowly raise the head with the support of Two hands firmly placed on the ground, raise the head and body till the stomach portion and see that stomach must be touching the ground and chest raise little from ground
  • In this posture, you can bend as much as you can backward
  • The breathing stage should be in “INHALE” condition during this posture

Step Eight

  • The eighth Surya Namaskar is known as “ Parvatasana”
  • The meaning of this word is “ in mountain shape”
  • The posture In this Surya Namaskar is you should bend your body towards ground, by keeping the knees straight and arms placed on the ground and the middle part of the body should be in raised posture
  • The breathing stage should be in “EXHALE” condition during this posture

Step NINE

  • The ninth Surya Namaskar is known as “ Ashwa Sanchalanasana”
  • For this posture, you need to stretch the right leg backward and left leg keep in straight position and keep the two arms on the ground
  • The breathing stage should be in “INHALE” condition during this posture

Step TEN

  • The tenth Surya Namaskar is known as “Uttanasana”
  • In this posture, you need to bend down the body, by keeping feet on the ground and knees straight till the palms touch the feet or you can keep them on the ground surface too
  • The breathing stage should be in “EXHALE” condition during this posture

Step ELEVEN

  • The name of eleventh Surya Namaskar is known is “ Hasta Uttanasana”
  • In the step, one must stand in relax and compose posture, straight and lift the hands above the head straight vertically upwards
  • The arms can be stretched back as much as possible and body can be bent towards back as much as one can
  • The breathing stage should be in “INHALE” condition during this posture

Step Twelve

  • The last Surya Namaskar name is known as “ Pranamasana”
  • In this step one must stand to face the sun, in fact, all the steps are practiced facing the sun, in calm and composed manner
  • One can repeat the steps which are mentioned and practiced in step one and repeat  the same in closing the final Surya Namaskar with the same posture
  • The breathing stage in this posture should be in “Exhale”, “ Inhale” and “Exhale” condition

    Here are the steps to follow Surya Namaskar or Sun Salutations which have more benefits for your health, skin, and eyes. 
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