12 steps of surya namaskar, the Sun Salutation, is a dynamic sequence of twelve interconnected yoga postures. More than just exercise, it's a flowing meditation honoring the sun's vital energy and fostering holistic well-being. Practicing these Surya Namaskar 12 Steps offers profound benefits for body and mind, enhancing strength, flexibility, circulation, and mental clarity.
 
Here’s a detailed breakdown of the 12 steps of Surya Namaskar:
 
1. Pranamasana (Prayer Pose)
Begin by standing at the edge of your mat with feet together. Bring your palms together in a prayer position at your chest. This pose helps center your mind and prepares you for the sequence ahead.
 
2. Hasta Uttanasana (Raised Arms Pose)
Inhale deeply and lift your arms overhead, arching your back slightly. This pose stretches the spine and opens the chest, promoting lung expansion and oxygen intake.
 
3. Uttanasana (Standing Forward Bend)
Exhale as you bend forward from the hips, keeping your spine straight and placing your hands on the ground beside your feet. Uttanasana stretches the hamstrings and improves blood circulation to the head.
 
4. Ashwa Sanchalanasana (Equestrian Pose)
Inhale and step your right leg back, placing your knee on the ground while keeping your left foot forward. Lift your chest and look upward, opening the hips and strengthening the thighs.
 
5. Dandasana (Plank Pose)
Exhale and step your left leg back to join the right leg, coming into a plank position. Keep your body straight from head to heels, engaging your core muscles for stability and strength.
 
6. Ashtanga Namaskara (Eight-Limbed Salutation)
Lower your knees, chest, and chin to the ground while keeping your hips raised slightly. This pose strengthens the arms and shoulders while preparing for deeper backbends.
 
7. Bhujangasana (Cobra Pose)
Inhale as you slide forward and lift your chest into Cobra Pose, keeping elbows bent slightly and shoulders relaxed. Bhujangasana stretches the spine and stimulates abdominal organs for improved digestion.
 
8. Adho Mukha Svanasana (Downward-Facing Dog Pose)
Exhale as you lift your hips upward into an inverted V shape, pressing your heels toward the ground. This pose strengthens the arms and legs while improving flexibility in the spine and hamstrings.
 
9. Ashwa Sanchalanasana (Equestrian Pose)
Inhale as you step your right foot forward between your hands, returning to Equestrian Pose with an open chest and upward gaze.
 
10. Uttanasana (Standing Forward Bend)
Exhale as you bring your left foot forward to join the right foot, folding at the hips into Standing Forward Bend once again to stretch the hamstrings and relax the mind.
 
11. Hasta Uttanasana (Raised Arms Pose)
Inhale deeply as you rise up with arms overhead, arching backward slightly to open up the spine and chest once more.
 
12. Pranamasana (Prayer Pose)
Exhale as you return to standing position with palms together at your chest in Prayer Pose, completing one cycle of Surya Namaskar with mindfulness and gratitude.
 
Learn More About Yoga Practices
For a deeper understanding of Surya Namaskar or other yoga techniques that promote holistic wellness, visit Haritha Yogshala’s blog. Haritha Yogshala offers expert insights into yoga practices that can transform both body and mind.
The Sacred Flow: A Step-by-Step Guide
 
Surya Namaskar's 12 steps offer a comprehensive path to physical vitality and mental tranquility. Regular practice improves flexibility, strength, and inner peace. For detailed guidance and to deepen your understanding, explore Haritha Yogshala's resources. They provide expert instruction to refine your Surya Namaskar routine, leading to enhanced well-being.
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For a deeper understanding of Surya Namaskar or other yoga techniques that promote holistic wellness, visit Haritha Yogshala’s blog : Surya Namaskar 12 Steps Haritha Yogshala offers expert insights into yoga practices that can transform both body and mind