Home Health Yoga & Fitness 12 Poses Of Surya Namaskar & Its Benefits

12 Poses Of Surya Namaskar & Its Benefits

Poses of Surya Namaskar

From Over thousands of centuries people from all over the world are practicing Yoga. Yoga has its origin from VEDAS. It is said that, yoga helps you to stay Physically, mentally healthy and calm. SURYA NAMASKAR, which is one of the most ancient poses of yoga has many significances. In Surya Namaskar, Surya means – Sun and Namaskar means – bowing down of head, in respect, with bringing your both palm close to each other. There are total 12 Poses of Surya Namaskar and all of them have great benefits.

The 12 poses of Surya Namaskar have one benefit in common – All improves your Physical and Mental health as well as a Spiritual mind. It helps you with clear mind and creative view. All of 12 poses are simple yet very powerful also what makes it practicable is that, people of all age groups and all body sizes can perform it, anytime and anywhere.

Daily practicing Yoga poses of Surya Namaskar helps you to balance the three most important constituent of your body and majorly of life, that is –

  • Kapha – a combination of Earth & water,

[It is said that people with Kapha are very calm, loving, caring, and thoughtful]

  • Piita – a combination of Fire & water,

[It is said that people with a dominance of pitta have usually fiery mind and body.] and

  • Vata – a combination of Air & ether.

[It is said that people with the dominance of Vata are most energetic, creative, and lively.]

12 Poses of Surya Namaskar

Now, let’s see the 12 Poses of Surya Namaskar, also the Benefits of Surya Namaskar.

Also Read – What is the Origin of Ayurveda and Its Benefits?

Pose 01 – PRANAMASANA: Prayer Pose

Image Credit

For PRANAMASANA, stand straight in the front corner of your mat with both your hands relaxed alongside. Now, take in a deep breath (inhale) and bring your palm close to each other like Namaskar and 5-8sec release the breath (exhale) and get back to normal position. Mind your proper breathing for any Yoga Asana.

Pose 02 – HASTA UTTANASANA: Raised Arm Pose.

Image Credit

For HASTA UTTANASANA, join your palm and take your both hands over head and taking in a deep breath stretch your body from tip to toe and slightly bend yourself backward bringing your pelvis forward. After some min exhale and come back to normal position.

Pose 03 – HASTA PADASANA: Hand and Foot Pose

Image Credit

For HASTA PADASANA, bend yourself from waist and touch the floor with fingers. Keep your back straight down and your head should touch knees.

Also Read – The Best Yoga Exercises for Knees

Pose 04 – ASHWA SANCHALANASANA: Lunge or Equestrian Pose

Image Credit

For ASHWA SANCHALANASANA, push your left leg back with your right knee in between your palms. The left knee should touch the ground with foot bend down. After 2-3 min, straight your foot on the floor and look up.

Pose 05 – PARVATASANA: Mountain pose

Image Credit

For PARVATASANA, Lie down facing the floor. Now, lift your hips up to make an inverted ‘V’. Straighten your hands & knees and keep your feet on the ground.

Pose 06 – ASHTANGA NAMASKAR: Eight Limbed Pose

Image Credit

For ASTANGA NAMASKAR, bring your knees to the floor and make your chin rest on the floor and lift your hips little above the ground. Your back should be in the air and hands, chin knees along with chest should be on floor.

Also Read – 5 Major Benefits of Yoga for Stress Management

Pose 07 – BHUJANGASANA: Cobra Pose

Image Credit

For BHUJANGASANA, lie down facing the floor. Bring your palms close to chest and with inhaling slowly lift your upper body and make your pelvic part touch the ground. Keep your feet straight on floor, and look forward.

Pose 08 – KUMBHAKASANA: Plank Pose.

Image Credit

For KUMBHAKASANA, bring your hands under the shoulders, resting your body on the ground. Your whole body should be in one line. Now lift your body up, exerting all the pressure on palm and toe. Stay in the pose 5-8min and then lie down relax.

Pose 09 – ASHWA SANCHALANASANA: Lunge or Equestrian pose

Image Credit

Since our last pose end with lying down, continue from there, push your left leg back with knee touching the floor. Bring your right knee in between your palms. Stretch yourself and look forward. After 5-6mint, relax.

Also Read – Fix Your Knee Pain With 4 Yoga Asanas

Pose 10- HASTA PADASANA: Hand and Foot Pose.

Image Credit

For this pose, stand on your mat and start bending yourself. Try to touch the floor with your head touching the knees. Keep your spine erect. Stay for 5-6 mints and relax.

Pose 11 – HASTA UTTANASANA: Raised Arm Pose.

Image Credit

From last PADASANA pose, join your hands and bring them over your head. Bend & stretch your body little backward and take deep breaths. After some time, get back to normal standing position.

Pose 12 – PRANAMASANA: Prayer Pose

Image Credit

[Some of you might be in confusion about, why is the last four poses of Surya Namaskar the same as first four? Because, all the 12 poses of Surya Namaskar work in a cyclic manner. That is why pose 01, 02, 03, 04, are same as pose 09, 10, 11, and 12 respectively.]

Also Read – Yoga retreat in India For Refreshing Activities You Have Ever Experienced Before

Benefits of Surya Namaskar

As of now, we have seen the 12 poses of Surya Namaskar and its execution. Similarly, practicing Surya Namaskar daily has many benefits in life, such as –

  • Surya Namaskar improves blood circulation and keeps you healthy.
  • Surya Namaskar makes our body give out sweat and hence controls blood sugar & Blood Pressure.
  • Performing all the poses of Surya Namaskar stretches muscles of your body, and strengthen them and also make them strong in natural manner.
  • It gives relieves from all sort of major body pain whether it be the pain of joints or of back & spines.
  • In Surya Namaskar we take deep breaths and which improves the lung capacity and keeps lungs clean.
  • It keeps your body in shape by all natural means and builds up your stamina.
  • Surya Namaskar enhances your glow from inside out naturally and helps in losing weight.
  • Also, practicing Surya namaskar on regular basis helps in the problem if constipation, indigestion and insomnia.

Also Read – How Does Yoga Enhance Tolerance Power?


Please enter your comment!
Please enter your name here