Most people make the mistake of thinking that the surya namaskar is just one pose of yoga. Some people even have this misconception that sun salutation is merely for spiritual purposes. But in reality, surya namaskar has different poses and is a complete workout for your entire body. All the different poses of the surya namaskar have their own benefits.
2. Pranamasana
Stand with your
feet together on
the ground and
hold your hands in
a namaste. This
pose helps to
increase body
balance.
2
3. Hastauttanasana
Breathe in and then
propel your folded
hand upwards.
Move your arm in a
curve backwards so
that you stretch your
arms and lungs to
the maximum limit.
This is a stretching
exercise for your
body.3
4. Hasta Padasana
Breathe out and as you
exhale, bring your hands
down to your feet.
When you bend your body,
keep your spine erect
and do not jut out your
knees.
This works on the back
muscles and your abs.
4
5. Ashwa Sanchalanasana
Breathe in again and push
your right leg as far behind
as you can.
Bring your left knee up and
cock your head backwards.
This pose is an exercise
For your back and neck
muscles.
5
6. Parvatasana
This is the mountain pose.
Bend your body exactly in
half at the waist. Keep your
head lowered and form a
perfect shape of a hill with
your body.
6
7. Ashtanga Namaskara
Exhale and lower your
body gently to touch your
chin to the ground. Raise
your butt a little but keep
the knees and toes
grounded. Also support
yourself on your hands.
Eight parts of your body,
namely chin, chest, two
hand, two feet and two
knees, must be in contact
with the ground.
7
8. Bhujangasana
This is the cobra pose.
Inhale deeply and raise
your body from the ground
like the head of a cobra
ready to strike.
8
9. Dandasana
Now, straighten your back
and make your arm support
your weight. Keep your head
lowered downwards and
support your weight on your
toes.
9
10. Ashwa Sanchalanasana
Now, breathe out and push
your right foot backwards.
Bring your left knee forward
and bend your head
backwards.
10
11. Tadasana
In this pose, you need to
raise your folded arms
above your head and
bend it backwards again.
11
12. Surya Namaskar is a complete Workout
Surya namaskar has different
poses and is a complete
workout for your entire body.
All the different poses of the
surya namaskar have their
own benefits. The act of
sun salutations is incomplete
if you miss any of these poses.
So, every time you do a single
surya namaskar, you have to
do various different poses.
Editor's Notes
Surya Namaskar has many Benefits
Most people make the mistake of thinking that the surya namaskar is just one pose of yoga. Some people even have this misconception that sun salutation is merely for spiritual purposes. But in reality, surya namaskar has different poses and is a complete workout for your entire body. All the different poses of the surya namaskar have their own benefits. The act of sun salutations is incomplete if you miss any of these poses. So, every time you do a single surya namaskar, you have to do various different poses. So imagine when people do 50 to 100 surya namaskars in a matter of half an hour! The steps of the sun salutation are such that they work on each and every part of the body. That is why; if you want a complete yoga workout for weight loss, you should do the surya namaskar. These are the poses that comprise the surya namaskar. Each of these poses has their own meanings and benefits.
Pranamasana
Stand with your feet together on the ground and hold your hands in a namaste. This pose helps to increase body balance.
Hastauttanasana
Breathe in and then propel your folded hand upwards. Move your arm in a curve backwards so that you stretch your arms and lungs to the maximum limit. This is a stretching exercise for your body.
Hasta Padasana
Breathe out and as you exhale, bring your hands down to your feet. When you bend your body, keep your spine erect and do not jut out your knees. This works on the back muscles and your abs.
Ashwa Sanchalanasana
Breathe in again and push your right leg as far behind as you can. Bring your left knee up and cock your head backwards. This pose is an exercise for your back and neck muscles.
Parvatasana
This is the mountain pose. Bend your body exactly in half at the waist. Keep your head lowered and form a perfect shape of a hill with your body.
Ashtanga Namaskara
Exhale and lower your body gently to touch your chin to the ground. Raise your butt a little but keep the knees and toes grounded. Also support yourself on your hands. Eight parts of your body, namely chin, chest, two hand, two feet and two knees, must be in contact with the ground.
Bhujangasana
This is the cobra pose. Inhale deeply and raise your body from the ground like the head of a cobra ready to strike.
Dandasana
Now, straighten your back and make your arm support your weight. Keep your head lowered downwards and support your weight on your toes.
Ashwa Sanchalanasana
Now, breathe out and push your right foot backwards. Bring your left knee forward and bend your head backwards.
Tadasana
In this pose, you need to raise your folded arms above your head and bend it backwards again.
Surya Namaskar is a complete Workout
Surya namaskar has different poses and is a complete workout for your entire body. All the different poses of the surya namaskar have their own benefits. The act of sun salutations is incomplete if you miss any of these poses. So, every time you do a single surya namaskar, you have to do various different poses.