Surya Namaskar: The Sun Salutation Yoga Sequence

Surya Namaskar Ek, Fayde Anekh. In Surya Namaskar, Surya refers to “the sun,” and Namaskar means “bowing down in respect.” This has been the most popular yogic kriyas for many decades now, as it combines 12 yoga asanas in a yogic sequence.

Practicing Surya Namaskar daily helps in balancing three constituents of your body, i.e., Kapha, Pitta, and Vata, which will help you lead your life in a greater way and influence your creativity and intuitive abilities. It’s simple yet powerful poses are what make it possible for people of all age groups to perform it, anytime, anywhere

Types of Surya Namaskar

Over the centuries, Surya Namaskar has evolved, and its poses have differed into various styles and variations. Moreover, this is one yogic kriya that never diminished but has only expanded. In reality, Surya Namaskar is integrated into various types of yoga styles.

1. Ashtanga Surya Namaskar: In the Ashtanga Surya Namaskar series, sun salutations have two forms – Type A and B. Type A consists of 9 Vinyasas and type B consists of seventeen vinyasas.

2. Hatha Surya Namaskar: It is performed through the 12 spinal poses, which puts deep emphasis on breathing prominently. It is one of the most commonly practiced Surya Namaskar styles and possibly the easiest one.

3. Iyengar Surya Namaskar: Iyengar Surya Namaskar is similar to the Hatha practice, but here the focus is a little more on pace and energy, wherein, it is performed at a quicker pace than other Surya Namaskar types.

How To Do Surya Namaskar – Hatha Style

In this section let’s spend some time exploring the 12 classic poses of traditional Hatha Surya Namaskar.

Pose 1 – Prayer pose (Pranamasana)

Execution:

• Start by standing straight at the front of your mat, bringing your feet together, and keeping arms loose alongside.
• Now, close your eyes and bring your palms to meet in the center of your chest. Relax the whole body.

Benefits:

• This pose relaxes the nervous system and helps improve balance. It also helps relieve stress and anxiety.

Conclusion

The physical benefits of Surya Namaskar are plenty. This 12 posture yogic kriya lubricates all the joints of your body by synchronizing with your breath giving you better physical health and mental concentration. The regular practice of 12 rounds of Surya Namaskar not only gives you enormous benefits that let you discover who you are but also keeps your body healthy and fit from the inside out!

Disclaimer: The purpose of this article is just to disperse knowledge and spread awareness. It does not intend to replace medical advice by professionals.

Frequently Asked Questions (FAQs)

Q. What are the 12 steps of Surya Namaskara?

Surya Namaskar starts with Pranamasana (Prayer Pose), followed by Hasta Uttanasana (Raised Arm Pose), then Hasta Padasana (Hand to Foot Pose), Parvatasana (Mountain Pose), Ashtanga Namaskara (Eight Limbed Pose), Bhujangasana (Cobra Pose), then again Parvatasana (Mountain Pose), Ashwa Sanchalanasana (Equestrian Pose), Hasta Padasana (Hand to Foot Pose), Hasta Uttanasana (Raised Arm Pose) and finally Tadasana (Standing Mountain Pose).