12 Asanas of Surya Namaskar and Their Health Benefits: A Step-by-Step Guide

Surya Namaskar, also known as Sun Salutation, is a powerful sequence of 12 yoga poses that not only offers a great physical workout but also brings harmony to the mind, body, and spirit. This ancient practice has been cherished for centuries due to its numerous health benefits and ability to awaken the vital energy within. In this blog, I will take you through the 12 poses of Surya Namaskar, step by step, and explore the incredible health benefits they offer.

1. Pranamasana (Prayer Pose):

Begin the sequence by standing tall with your feet together, palms pressed together at your heart center. This pose helps to center your mind and prepares you for the practice ahead.

2. Hasta Uttanasana (Raised Arms Pose):

Inhale deeply and extend your arms overhead, arching your back gently. This pose stretches the spine, improves posture, and opens up the chest, allowing for deeper breathing.

3. Pada Hastasana (Hand to Foot Pose):

Exhale and bend forward, bringing your hands to the floor beside your feet. This forward fold stretches the hamstrings, improves flexibility, and calms the mind.

4. Ashwa Sanchalanasana (Equestrian Pose):

Inhale as you step your right leg back into a lunge position, keeping your left knee bent at a 90-degree angle. This pose strengthens the legs, stretches the hip flexors, and improves balance.

5. Parvatasana (Mountain Pose):

Exhale and lift your hips up, forming an inverted V-shape with your body. This pose stretches the hamstrings, calves, and shoulders, while energizing the entire body.

6. Ashtanga Danda (Salute with Eight Limbs Pose):

Gently lower your knees, chest, and chin to the ground while keeping your hips elevated. This pose strengthens the arms, shoulders, and chest, and prepares you for the following poses.

7. Bhujangasana (Cobra Pose):

Inhale and lift your chest off the ground, straightening your arms. This backbend pose strengthens the spine, opens the heart, and improves digestion.

8. Parvatasana (Mountain Pose):

Exhale and lift your hips up, forming an inverted V-shape with your body. This pose stretches the hamstrings, calves, and shoulders, while energizing the entire body.

9. Ashwa Sanchalanasana (Equestrian Pose):

Inhale and step your right foot forward between your hands, returning to the lunge position. This pose stretches the hip flexors and prepares you for the next set of poses.

10. Pada Hastasana (Hand to Foot Pose):

Exhale and bring your left foot forward to meet the right foot, folding forward from the hips. This forward fold provides a deep stretch to the hamstrings and rejuvenates the mind.

11. Hasta Uttanasana (Raised Arms Pose):

Inhale as you come up, extending your arms overhead and arching your back slightly. This pose promotes a sense of expansiveness, boosts energy, and enhances focus.

12. Pranamasana (Prayer Pose):

Exhale and return to the starting position, with your palms pressed together at your heart center. Take a moment to express gratitude for the practice and the energy it has brought to your body and mind.

Health Benefits of Surya Namaskar:

• Increases flexibility and strength in the entire body.

• Enhances cardiovascular health and boosts blood circulation.

• Improves digestion and regulates the functioning of the digestive system.

• Calms the mind, reduces anxiety, and promotes mental clarity.

• Stimulates the lymphatic system, aiding in detoxification.

• Promotes weight loss by increasing metabolism and toning muscles.

• Balances the hormonal system and improves overall well-being.

Surya Namaskar is a complete practice that harmonises the body, mind, and spirit. By incorporating this sequence of 12 poses into your daily routine, you can experience remarkable health benefits and embark on a transformative journey of self-discovery. Embrace the sun's energy and let Surya Namaskar illuminate your path to optimal well-being.

Remember to listen to your body, take it step by step, and reach out to me for personal guidance. Enjoy the journey and let the sun guide you towards a healthier and more balanced life.

Watch complete Surya Namaskar here - https://www.youtube.com/shorts/OX3lCmaDbLQ

Namaskar.