Surya Namaskar (Sun Salutation)

The 12 Steps of Surya Namaskar (Sun Salutation)

Surya Namaskar, or Sun Salutation, is a foundational sequence of 12 powerful asanas (postures). Traditionally practiced at sunrise, this sequence expresses gratitude to the sun while deeply stretching the body, regulating the breath, and stimulating the digestive fire. Practicing it daily enhances flexibility, builds core strength, and calms the nervous system.

Here is a straightforward guide to the 12 steps of Surya Namaskar:

1. Pranamasana (Prayer Pose): Stand at the edge of your mat. Keep your feet together, balance your weight equally, and bring your palms together in front of your chest.

2. Hastauttanasana (Raised Arms Pose): Inhale and lift your arms up and slightly back, lengthening the spine and expanding the chest.

3. Hastapadasana (Hand to Foot Pose): Exhale and bend forward from the waist. Keep your spine straight and bring your hands down to the floor beside your feet.

4. Ashwa Sanchalanasana (Equestrian Pose): Inhale, push your right leg back as far as possible, drop your right knee to the ground, and look up.

5. Dandasana (Stick Pose): Exhale, bring your left leg back to meet the right, holding your body in a straight plank position.

6. Ashtanga Namaskara (Eight-Limbed Salutation): Gently bring your knees, chest, and chin to the floor. Your hips should remain slightly elevated.

7. Bhujangasana (Cobra Pose): Inhale, slide forward, and raise your chest up like a cobra. Keep your shoulders relaxed.

8. Adho Mukha Svanasana (Downward-Facing Dog Pose): Exhale, lift your hips and tailbone up to form an inverted “V” shape.

9. Ashwa Sanchalanasana (Equestrian Pose): Inhale, step your right foot forward between your hands, drop the left knee, and look up.

10. Hastapadasana (Hand to Foot Pose): Exhale, bring your left foot forward, and fold down from the hips.

11. Hastauttanasana (Raised Arms Pose): Inhale, roll your spine up, and reach your arms up and slightly backward.

12. Tadasana (Mountain Pose): Exhale, straighten your body, and bring your arms down by your sides to rest.