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
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
Take a deep breath, raise your arms and stretch the whole body backwards.
3. Hasta Padasana – Standing Forward Bend Pose
Bend forward, take your arms down, touch the floor while breathing out.
4. Ashwa Sanchalasana – Equestrian 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
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
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
Bring your legs down to the floor, raise your chest and look up, with elbows bent.
8. 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
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
Bring both your feet together, bend forward and try touching the floor with your hands.
11. Hasta Uttanasana – Raised Arms Pose
Raise your arms, bend backwards and stretch while breathing in.
12. Pranamasana – Prayer Pose
Lastly, stand straight with your feet together, hand folded close to your chest as in prayer.
