What is Surya Namaskar?
Surya Namaskar is a sequence of 12 yoga poses performed in a continuous, rhythmic flow. Each movement is synchronized with the breath—either an inhale or an exhale—transforming the physical exercise into a form of moving meditation. Traditionally practiced
in the morning to greet the new day, this sequence engages all major muscle groups, making it a comprehensive and time-efficient routine. Regular practice can improve circulation, aid digestion, reduce stress, and enhance mental clarity, providing a holistic boost to both body and mind.
1. Pranamasana (Prayer Pose)
Begin by standing at the edge of your mat with your feet together, balancing your weight evenly. As you exhale, bring your palms together in a prayer position at your chest. This initial pose helps to ground your energy and establish a sense of calm and focus before you begin the flow.
2. Hastauttanasana (Raised Arms Pose)
Inhaling, lift your arms up and back, keeping your biceps close to your ears. Gently arch your back, pushing your hips slightly forward. This pose stretches the chest and abdomen, lengthens the spine, and improves lung capacity.
3. Hastapadasana (Standing Forward Bend)
Exhaling, bend forward from the waist, keeping your spine straight. Bring your hands down to the floor beside your feet. This forward bend stretches the hamstrings and back muscles, stimulates the abdominal organs, and helps to calm the mind.
4. Ashwa Sanchalanasana (Equestrian Pose)
Breathing in, push your right leg back as far as possible. Bring the right knee to the floor and look up. This lunge position deeply stretches the hips and quadriceps while strengthening the leg muscles. It creates a sense of balance and opening.
5. Dandasana (Stick Pose)
As you exhale, bring your left leg back to join the right, aligning your body in a straight line like a plank. Your wrists should be directly under your shoulders. This pose is excellent for building core strength and toning the arms and shoulders.
6. Ashtanga Namaskara (Eight-Limbed Salute)
Gently bring your knees down to the floor and then lower your chest and chin, keeping your hips slightly raised. Your two hands, two feet, two knees, chest, and chin should touch the floor. This pose strengthens the chest, arms, and legs.
7. Bhujangasana (Cobra Pose)
Slide forward and raise your chest up as you inhale, keeping your pelvis on the floor. Arch your back and look upwards, like a cobra. This pose opens up the chest, increases spinal flexibility, and can help alleviate stress and fatigue.
8. Adho Mukha Svanasana (Downward-Facing Dog)
Breathing out, lift your hips and tailbone towards the ceiling, forming an inverted 'V' shape with your body. This pose provides a full-body stretch, particularly for the hamstrings, shoulders, and spine, while also strengthening the arms and legs.
9. Ashwa Sanchalanasana (Equestrian Pose)
Inhaling, bring your right foot forward between your hands. The left knee comes down to the floor. Look up. This is the same lunge pose as step 4, but with the opposite leg forward, continuing the sequence's symmetrical flow.
10. Hastapadasana (Standing Forward Bend)
Exhaling, bring your left foot forward to meet your right. Bend forward from the waist, returning to the standing forward bend. This pose brings the focus back inward, stretching the back of the body.
11. Hastauttanasana (Raised Arms Pose)
Breathing in, roll your spine up, lift your arms, and bend backward gently, returning to the raised arms pose. This movement helps to lengthen the spine and open the chest once more.
12. Tadasana (Mountain Pose)
As you exhale, first straighten your body, then bring your arms down. Stand in a relaxed but alert posture. This completes one half-round. To complete a full round, repeat the entire sequence, this time leading with the left leg in steps 4 and 9.
