Introduction

Surya Namaskar, also known as Sun Salutation, is a series of yoga poses that are performed in a sequence to offer gratitude to the sun. It is a complete workout for the body and mind and is considered as one of the best ways to start your day. In this article, we will discuss the Surya Namaskar poses with names, their benefits, and how to perform them correctly.

Poses with Names

There are 12 poses in Surya Namaskar, each with a specific name and significance. Let’s take a look at them one by one:

1. Pranamasana (Prayer pose)

This is the first pose in Surya Namaskar, where you stand at the edge of your mat with your feet together and palms pressed together in front of your chest. This pose helps to calm the mind and prepare the body for the following poses.

2. Hasta Uttanasana (Raised Arms pose)

In this pose, you inhale and stretch your arms above your head, keeping your biceps close to your ears. This helps to stretch the entire body and improve posture.

3. Padahastasana (Hand to Foot pose)

In this pose, you exhale and bend forward, bringing your hands down to touch the floor or your toes. This pose helps to stretch the hamstrings and improve digestion.

4. Ashwa Sanchalanasana (Equestrian pose)

In this pose, you step your right leg back, keeping your left knee bent and your palms on the mat. This pose helps to strengthen the legs and improve balance.

5. Dandasana (Stick pose)

In this pose, you bring your left leg back to be in a plank position with your arms straight and palms on the mat. This pose helps to strengthen the arms, shoulders, and core.

6. Ashtanga Namaskara (Eight-Limbed Salute)

In this pose, you lower your knees, chest, and chin to the floor, keeping your hips up and elbows close to your body. This pose helps to strengthen the arms, chest, and back.

7. Bhujangasana (Cobra pose)

In this pose, you inhale and lift your chest and head up, keeping your elbows close to your body. This pose helps to strengthen the spine and improve flexibility.

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

In this pose, you exhale and lift your hips up, making an inverted V-shape with your body. This pose helps to stretch the hamstrings, calves, and spine.

9. Ashwa Sanchalanasana (Equestrian pose)

In this pose, you step your right foot forward, keeping your left knee on the mat and your palms on the mat. This pose helps to strengthen the legs and improve balance.

10. Padahastasana (Hand to Foot pose)

In this pose, you exhale and bring your left foot forward, touching your toes or the floor with your hands. This pose helps to stretch the hamstrings and improve digestion.

11. Hasta Uttanasana (Raised Arms pose)

In this pose, you inhale and stretch your arms above your head, keeping your biceps close to your ears. This helps to stretch the entire body and improve posture.

12. Pranamasana (Prayer pose)

In this final pose, you stand straight with your palms pressed together in front of your chest, offering gratitude to the sun. This pose helps to calm the mind and complete the sequence of Surya Namaskar.

Conclusion

Surya Namaskar is a complete workout for the body and mind that can be performed by anyone, regardless of their age or fitness level. By practicing these poses regularly, you can improve your flexibility, strength, and overall well-being. So, start your day with Surya Namaskar and experience the transformation within yourself.