Top 12 Yoga Poses(Surya Namaskar)

Surya Namaskar means what?

Surya Namaskar/yoga asanas are one of the most important yoga practices. The set of 12 asanas is dedicated to the Hindu God Surya.

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Benefits of Surya namaskar/Yoga asanas:

  1. Glowing skin
  2. Better digestive system
  3. Battles insomnia
  4. Brings down blood sugar level
  5. Helps to lose weight
  6. Ensures regular menstrual cycle

Surya Namaskar/yoga asanas are sometimes translated as “eternal salutations to the sun.” In Sanskrit, Surya means “sun” and namaskar means “salutations”. The practice of Surya Namaskar/yoga asanas awakens the body’s intelligence to create energy directly from the sun.

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This Sun Salutation steps exercise is one of the best and most comprehensive yoga routines for improving mental and physical health and also weight loss.

Surya Namaskar mantra :

Before we get into Surya Namaskar poses, there are 12 Surya Namaskar mantra that can be chanted while practicing Surya Namaskar.

They are :
  • Om Mitraya Namah
  • Om Ravaye Namah
  • Om Suryaya Namah
  • Om Bhanave Namah
  • Om Khagaya Namah
  • Om Poosne Namah
  • Om Hiranya garbhaya Namah
  • Om Marichaya Namah
  • Om Adityaya Namah
  • Om Savitre Namah
  • Om Arkaya Namah
  • Om Bhaskaraya Namah

12 mantras for 12 rounds of typical practice.

Surya Namaskar poses :

The first 7 postures are different and independent. The remaining 5 are repetitions of the first 5, in reverse order.

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Pranamasana (Prayer Pose ) :

Stand at the end of your mat, keep your feet together and distribute your weight on both feet equally.

Open your chest and just relax your shoulders. Breathe in and lift both your arms up from the sides.

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Exhale and bring your palms together in a prayer position in front of your chest. It is the first namaskar towards the sun.

Hastottanasana (Raised arms Pose) :

Inhale stretch up arms in front exhale pause for a second for the raise your arms up so that your arm is touching your right ear inhale go further at the back maintaining the stretch throughout your body keep bending backward make sure that there is no strain on the lower back stretch your lower back and keep your hips engaged to be there for some time.

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Hasta Padasana (Standing Forward Bend Pose) :

Stretching yourself out bend forward from the waist. Keep your legs fully stretched and make sure that your body weight is equally balanced on both feet.

hastapadasana Instagram posts (photos and videos) -

Place your palms beside your feet and try to touch your chin on your knees. Chin should not touch your chest, as it causes pressure on the neck and throat.

The pose strengthens the back, abdominal muscles, and nervous system.

Ashwa Sanchalanasana (Equestrian Pose) :

Now, fold your right knee and place it close towards the right part of the chest. Keep your hands on the floor and spread the fingers.

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Look up and bend your neck slightly backward. This posture provides psychical benefits and increases flexibility in the legs.

Dandasana (Staff Pose) :

Take the other leg back, rise up on both the toes and bring the body in a straight line. Toes and palms are firmly on the ground and the body is in a straight line.

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It greatly strengthens all the major core muscles, it improves posture, strength, and stamina.

Ashtanga Namaskar (Salute with eight parts) :

Ashtanga Namaskara also called Ashtanga Dandavat Pranam or Eight Limbed pose, Caterpillar poses or Chest, Knees and Chin pose is a posture sometimes used in the Surya Namaskar sequence, where the body is balanced on eight points of contact with the floor, feet, knees, chest, chin, and hands.

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Bhujangasana (Cobra Pose) :

Drop your body on the ground. Initially, palms and elbows are on the ground. Raise the upper body, up to the navel, as much as you can.

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Then with the help of your palms raise your upper body a little more. keep your feet together. It is a perfect pose to treat a headache and a backache.

Adho Mukha Svanasana (Downward Facing Dog Pose) :

The pose has the head down, ultimately touching the floor, the weight of the body on the palms and the feet.

The arms are stretched straight forward, shoulder-width apart, the feet are a foot apart, the legs are straight, and the hips are raised as high as possible.

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It improved circulation, enhanced respiration, relief from stress.

Ashwa Sanchalanasana (Equestrian Pose):

Get your right/left leg in the front placing your foot right in between your palms pointing straight. Open up your chest and look straight.
It gives a sense of nervous balance, flexibility to the leg muscles during stretching and it tones the abdominal organs.

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Hasta Padasana (Hand to Foot Pose ) :

Gently bring your right foot next to your left foot. Keeping the position of your hands intact, lift your body upward and slowly come into an Hasta Padasana Posture.

8 Before Bed Yoga Poses For Good Sleep - Yoga Pins

Hasta Uttanasana (Raise arm Pose) :

From a standing position, the arms are raised overhead. Depending on the variation, the palms may face each other or be pressed together, and the spine may remain straight or include a gentle backward arch. The gaze may be straight ahead or upward.

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Tadasana ( Mountain Pose) :

Finally, exhale, bring your arms down and stand upright in a relaxed manner. Feel the positive vibrations within your body and mind. Experience an unparalleled serenity and refreshment.

For the finishing, lie down and relax your entire body in a Yoga Nidra. Your body needs sufficient time to adjust to the effects of the stretches of your sun salutations. It can bring enough rest for the mind and body.

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These twelve postures complete one round of Surya Namaskar. Repeat the same, By doing so you are said to complete one set of Surya Namaskar. Practicing 6 or 12 such sets is ideal.

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