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Surya Namaskar

Written By Vijay K
Posted On 24 Mar, 2020

12 Steps for Surya Namaskar

Surya Namaskar is a basic yoga practice and is a sequence of 12 yoga poses. It stretches and energises your entire body in a very short time.

1. Pranamasana – Prayer pose

Surya Namaskar Step 1

 

Surya Namaskar – Prayer Pose

First pose in sequence. Stand straight, feet together, bring your hands close to your chest and join them as in prayer. 

2. Hasta Uttanasana – Raised Arms Pose

Surya Namaskar step 2

 

Hasta Uttanasana – Raised Arms Pose

Take a deep breath, raise your arms and stretch the whole body backwards. 

3. Hasta Padasana – Standing Forward Bend Pose

Surya Namaskar Step 3

 

Hasta Padasana – Standing Forward Bend Pose

Bend forward, take your arms down, touch the floor while breathing out.

4. Ashwa Sanchalasana – Equestrian Pose

Surya Namaskar Step 4

 

Ashwa Sanchalanasana – Low Lunge Pose

Take your right leg back as far as possible while breathing in. Rest your right knee on the floor and look up.

5. Dandasana – Plank Pose

surya namaskar step 5

 

Dandasana – Plank Pose

Breathe in and take your left leg back. Raise your right knee and bring your entire body in a straight line.

6. Ashtanga Namaskara – Eight Limbed Pose

Surya Namaskar Step 6

 

Ashtanga Namaskara – Eight Limbed Pose

Bring your knees down to the floor. Bring your chest and chin down to the floor. Your hands, feet, knees, chest and chin touch the floor while your hips are raised a little.  

7. Bhujangasana – Cobra Pose

Surya Namaskar Step 7

 

Bhujangasana – Cobra Pose

Bring your legs down to the floor, raise your chest and look up, with elbows bent. 

 

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8. Adho Mukha Svanasana – Downward Facing Dog Pose

Surya Namaskar
Adho Mukha Svanasana – Downward Facing Dog Pose

Again raise your hips, rest your body on your feet and hands in inverted V shape.

9. Ashwa Sanchalasana – Equestrian Pose

surya namaskar step 9
Ashwa Sanchalanasana – Low Lunge Pose

While breathing in, this time bring your right leg forward between your arms, rest your left knee on the floor and look up.

10. Hasta Padasana – Standing Forward Bend

Surya Namaskar Step 3
Hasta Padasana – Standing Forward Bend Pose

Bring both your feet together, bend forward and try touching the floor with your hands.

11. Hasta Uttanasana – Raised Arms Pose

Surya Namaskar Step 2
Hasta Uttanasana – Raised Arms Pose

Raise your arms, bend backwards and stretch while breathing in.

12. Pranamasana – Prayer Pose

Surya Namaskar Step 2
Pranamasana – Prayer Pose

Lastly, stand straight with your feet together, hand folded close to your chest as in prayer.

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