Introduction

Surya Namaskar, also known as Sun Salutation, is a sequence of 12 yoga poses that are performed in a particular order. It is a traditional Indian practice that is known for its numerous health benefits. The sequence is designed to energize the body and mind, and it is commonly used as a warm-up exercise before performing other yoga asanas. In this article, we will guide you through the Surya Namaskar poses step by step.

Step 1: Pranamasana (Prayer Pose)

Stand at the front of your mat with your feet together and your hands in Namaste position (palms together in front of your chest). Take a deep breath in and out, and focus on your breath.

Step 2: Hasta Uttanasana (Raised Arms Pose)

Inhale and raise your arms up while keeping your palms together. Stretch your whole body upwards while keeping your feet firmly grounded on the mat.

Step 3: Uttanasana (Standing Forward Bend)

Exhale and bend forward from your hips, keeping your spine straight. Place your hands on the mat next to your feet and try to touch your forehead to your knees.

Step 4: Ashwa Sanchalanasana (Low Lunge Pose)

Inhale and step your right foot back into a lunge position, keeping your left foot in place. Lower your right knee to the mat and look up towards the ceiling.

Step 5: Dandasana (Plank Pose)

Exhale and step your left foot back, coming into a plank position. Your body should be in a straight line from your head to your heels.

Step 6: Ashtanga Namaskara (Eight-Limbed Salute)

Lower your knees, chest, and chin to the mat while keeping your hips up. This pose is also known as the Chaturanga Dandasana.

Step 7: Bhujangasana (Cobra Pose)

Inhale and slide your body forward, keeping your hands under your shoulders. Lift your chest up while keeping your elbows close to your body.

Step 8: Adho Mukha Svanasana (Downward-Facing Dog Pose)

Exhale and lift your hips up while straightening your arms and legs. Your body should be in an inverted V-shape.

Step 9: Ashwa Sanchalanasana (Low Lunge Pose)

Inhale and step your right foot forward, returning to the lunge position. Lower your left knee to the mat and look up towards the ceiling.

Step 10: Uttanasana (Standing Forward Bend)

Exhale and step your left foot forward, returning to the forward bend position. Try to touch your forehead to your knees.

Step 11: Hasta Uttanasana (Raised Arms Pose)

Inhale and slowly raise your arms up while keeping your palms together. Stretch your whole body upwards while keeping your feet firmly grounded on the mat.

Step 12: Pranamasana (Prayer Pose)

Exhale and bring your hands back to Namaste position in front of your chest. Take a deep breath in and out, and focus on your breath.

Conclusion

Surya Namaskar is a powerful yoga sequence that can help you achieve physical and mental well-being. It is a great way to start your day and energize your body and mind. By following the step-by-step guide above, you can practice Surya Namaskar poses with ease. Remember to practice regularly and with proper form to reap the maximum benefits of this ancient practice.