Introduction

Surya Namaskar, also known as Sun Salutation, is a traditional yoga practice that involves a series of 12 poses. This practice is believed to have originated in ancient India, where it was performed as a way to pay tribute to the sun. Today, Surya Namaskar is widely practiced around the world for its many health benefits, including improved flexibility, strength, and overall well-being. In this article, we will explore the names and benefits of each pose in the Surya Namaskar sequence.

The Poses

1. Pranamasana (Prayer Pose)

The Surya Namaskar sequence begins with Pranamasana, or the Prayer Pose. This pose involves standing at the front of the mat with your hands in prayer position, palms touching each other.

2. Hasta Uttanasana (Raised Arms Pose)

From Pranamasana, inhale and raise your arms above your head, keeping your palms together. This pose is known as Hasta Uttanasana, or Raised Arms Pose.

3. Hasta Padasana (Standing Forward Bend)

Exhale and bend forward, bringing your hands down to the mat beside your feet. This pose is called Hasta Padasana, or Standing Forward Bend.

4. Ashwa Sanchalanasana (Low Lunge Pose)

Inhale and step your right leg back into a low lunge, with your left knee bent at a 90-degree angle. This pose is known as Ashwa Sanchalanasana, or Low Lunge Pose.

5. Dandasana (Plank Pose)

From Low Lunge Pose, exhale and step your left leg back to come into a plank position. This pose is called Dandasana, or Plank Pose.

6. Ashtanga Namaskara (Eight-Limbed Pose)

Lower your knees, chest, and chin to the mat, keeping your hips lifted. This pose is known as Ashtanga Namaskara, or Eight-Limbed Pose.

7. Bhujangasana (Cobra Pose)

Inhale and lift your chest up into Cobra Pose, keeping your hands on the mat beside your shoulders.

8. Adho Mukha Svanasana (Downward-Facing Dog Pose)

Exhale and lift your hips up and back, coming into Downward-Facing Dog Pose. This pose is known as Adho Mukha Svanasana.

9. Ashwa Sanchalanasana (Low Lunge Pose)

Inhale and step your right foot forward between your hands, coming into Low Lunge Pose on the other side.

10. Hasta Padasana (Standing Forward Bend)

Exhale and bring your left foot forward to meet your right foot in Standing Forward Bend.

11. Hasta Uttanasana (Raised Arms Pose)

Inhale and come up to Raised Arms Pose, reaching your hands up towards the sky.

12. Tadasana (Mountain Pose)

Exhale and come back to the starting position, standing in Tadasana, or Mountain Pose.

Conclusion

Surya Namaskar is a powerful yoga practice that can help you to improve your physical, mental, and emotional health. By practicing these 12 poses regularly, you can increase your flexibility, strength, and overall well-being. So, whether you are a beginner or an experienced yogi, give Surya Namaskar a try and experience the many benefits for yourself!