12 Steps of Surya Namaskar To Rise Like The Sun

Do you feel like every ounce of blood has drained from your body, your brain is whirring like an engine, or the ache in your head and your body feels as if an elephant tripped over you?

When the work begins to feel never ending, the responsibilities seem unfulfilling, and your life looks to have loosened its shine, it’s a cue for you to leave your environment and land on your Yoga Mat. 

The one way to become radiant from the inside out and breathe life back into your bones can only be through Sun Salutation. The immense energy the Sun radiates through its rays holds the potential to revitalize every life force on Earth. 

Practicing Surya Namaskar poses with the rising Sun can induce an energizing power within you like the blazing Sun . And not just physical strength and energy but the benefits of Surya Namaskar stretch beyond that, creating mental harmony and peace within.

Surya Namaskar (Sun Salutation)

Surya Namaskar, or the Sun Salutation, involves a sequence of 12 steps linked with the solar plexus, which raises the solar energy within the body when activated through this sequence. It induces self-confidence, self-worth, and a regained sense of purpose. 

After warming yourself up with several repetitions of Surya Namaskar yoga, you will feel energized, confident, and ready to take on challenges in life. 

There are several variations to this Surya Namaskar yoga sequence. All have their benefits, given that you stick to and practice a single version regularly instead of switching between variations to gain benefits. 

12 Steps Of Surya Namaskar To Rise Like The Sun

Step 1: Pranamasana (Prayer Pose)

• Stand upright on the yoga mat with your feet really together, your weight equally distributed on both feet.
• Take a deep breath, expand your chest, and relax your shoulders. 
• With another inhale, bring your hands together, palms touching each other in prayer before the heart. 

It is the first Namaskar towards the Sun.

Step 2: Hastottanasana (Raised arms Pose) 

• From your Prayer pose, breathe in, lift your arms above your head, and slightly lean backward. 
• Ensure your biceps are close to your ears. 
• Try to stretch your whole body. 

The Stretching loosens up the knots in the entire body.

Step 3: Padahastasana (Standing Forward Bend)

• As you exhale, bend forward from your waist and bring your arms down to touch the feet. 
• Make sure your spine is erect.
• You can bend your knees if necessary.  

This asana and the various Surya Namaskar poses stretch and strengthen the back, abdominal muscles, and nervous system.

Step 4: Ashwa Sanchalanasana (Equestrian Pose)

• Inhale in and extend your left leg behind as far as possible. 
• Bring your left knee down to the ground and uncurl your back foot. 
• Fold your right knee closer to the chest and spread your fingers wide. 
• Look up and bend your neck slightly backward. Breathe deep.

This posture increases flexibility in the legs.

Step 5: Dandasana (Stick Pose) 

• Now, curl your left foot and send your right leg behind to meet the left toe. 
• Bring your body into a straight line, keeping it parallel to the floor.

It is one of the great Surya Namaskar poses that tones the wrists, legs, and arms and prepares the practitioner for more challenging arm balances.

Step 6: Ashtanga Namaskar (Eight Limbed Pose)

• Breathe out and slowly bring your knees down to the floor. 
• Rest your chin, chest, hands, and feet on the ground, and raise your hips and abdomen. 

This yoga asana makes the chest muscles and hands strong.

Step 7: Bhujangasana (Cobra Pose) 

• Tuck your elbows to the side of your body and press your palms onto the mat.
• Inhale in and lift your chest and head off the ground. 
• Rotate your shoulder blades away from the ears and arch your neck backward. 
• Send your gaze in an upward direction. 

It is a perfect pose to treat a headache and a backache.

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

•  Exhale and reach your hips and tailbone up to form an inverted V.
•  For a deeper stretch, try to touch your feet to the ground.

This asana relieves stress, improves blood circulation, enhances respiration, and improves posture.

Step 9: Ashwa Sanchalanasana (Equestrian Pose)

• From your downward-facing dog, lower your knees and return to the equestrian pose, but this time with the left leg in front and the right leg stretched behind. 

Step 10: Padahastana (Standing Forward Fold)

• As you exhale, gently bring your right foot next to your left foot. 
•  Keep the position of your hands intact.
•  Bend your knees if necessary and breathe deep.

Step 11: Hastottanasana (Raise arm Pose) 

• With an inhale, stretch your arms up and overhead.
•  Slightly arch your spine backward.
•  Try to stretch your body upwards instead of backward, and keep your biceps close to your ears.

Step 12: Mountain Pose (Tadasana)

• Exhale, and bring your arms down.
• Stand upright in a relaxed position. 

Feel the positive vibrations within your body and mind.

Conclusion

This sequence of 12 steps of Surya Namaskar bestows an unparalleled experience of serenity and refreshment echoing throughout your body as you seep in the nourishment from this rejuvenating practice. 

The Surya Namaskar yoga encourages a healthy body and mind. Learning about the benefits of Surya Namaskar will influence you to make it your daily practice and create a better version of yourself.

To dive deeper into the realm of other variations of Sun Salutation or explore different incredible Yoga asanas and practices, check out our Yoga Teacher Training In Kerala!

So what are you waiting for? For the Sun to rise? Be prepared with your Yoga mat to greet the Sun and reap the nourishing benefits of Surya Namaskar yoga.