Surya Namaskar, the sun salutation sequence in yoga, offers a profound union of movement, breath, and spirituality. Comprising a series of twelve distinct asanas, each step of Surya Namaskar guides practitioners through a rhythmic flow that pays homage to the sun’s energy. Learn the names of 12 asanas of Surya Namaskar (Surya Namaskar steps).
12 Asanas (Poses) of Surya Namaskar
Surya Namaskar (the vedic poses of sun salutation) is a practice in yoga as exercise incorporating a flow sequence of some twelve gracefully linked asanas.
The Surya Namaskar identifies the sun as the soul and source of all life. The number of repetitions start with 2-3, advance to 12 and multiples of twelve; 108 rounds is a hallmark of mastery of Surya Namaskar and is done for reasons of purification.
There are 12 Surya Namaskar asanas originated in the Hatha Yoga tradition on 9th century in India. The set of 12 asanas is dedicated to the vedic-hindu solar deity Surya. The 12 positions are also associated with a different mantra (respectively).
The 12 names of Surya Namaskar asana are:
- Pranamasana
- Hastauttanasana
- Hasta Padasana
- Ashwa Sanchalanasana
- Dandasana
- Ashtanga Namaskara
- Bhujangasana
- Parvatasana
- Ashwa Sanchalanasana
- Hasta Padasana
- Hastauttanasana
- Tadasana
12 Poses of Surya Namaskar with Mantra
- Pranamasana (Prayer Pose) Mantra: Om Mitraaya Namaha
- Hastauttasana (Raised Arm Pose) Mantra: Om Ravaye Namaha
- Padahastasana (Standing Forward Bend) Mantra: Om Suryaye Namaha
- Ashwa Sanchalasana (Equestrian Pose) Mantra: Om Bhanaave Namaha
- Dandasana (Stick Pose) Mantra: Om Khagaya Namaha
- Ashtanga Namaskar (Salute With Eight Points Or Parts) Manta: Om Pooshne Namaha
- Bhujangasana (Cobra Pose) Mantra: Om Hiranya Garbhaya Namaha
- Adho Mukha Savasana (Downward Facing Dog Pose) Mantra: Om Mareechaye Namaha
- Ashwa Sanchalasana (Equestrian Pose) Mantra: Om Adityaaya Namaha
- Padahastasana (Standing Forward Pose) Mantra: Om Savitre Namaha
- Hastauttasana (Raised Arm Pose) Mantra: Om Arkaaya Namaha
- Tadasana (Mountain Pose) Mantra: Om Bhaskaharaya Namaha
In Iyengar Yoga, the basic sequence of asanas is Tadasana, Urdhva Hastasana, Uttanasana, Uttanasana with head up, Adho Mukha Svanasana, Urdhva Mukha Svanasana, Chaturanga Dandasana, and then reversing the sequence to return to Tadasana; other poses can be inserted into the sequence.
In Ashtanga Vinyasa Yoga, there are two Surya Namaskar sequences, types A and B.
- The type A sequence of asanas is Pranamasana, Urdhva Hastasana, Uttanasana, Phalakasana (high plank), Chaturanga Dandasana, Urdhva Mukha Svanasana, Adho Mukha Svanasana, Uttanasana and back to Pranamasana.
- The type B sequence of asanas (differences marked in italics) is Pranamasana, Utkatasana, Uttanasana, Ardha Uttanasana, Phalakasana, Chaturanga Dandasana, Urdhva Mukha Svanasana, Adho Mukha Svanasana, Virabhadrasana I, repeat from Phalakasana onwards with Virabhadrasana I on the other side, then repeat Phalakasana through to Adho Mukha Svanasana (a third time), Ardha Uttanasana, Uttanasana, Utkatasana, and back to Pranamasana.
Benefits of Surya Namaskar
There are 12 poses in Surya Namaskar and each position counteracts the one before. All the 12 positions stretches the body in a different way and regulates the breathing. When practiced daily, these 12 poses bring great flexibility to the spine and joints and keeps the waist and thighs trim.
Some of the must-know benefits of Surya Namaskar are:
- If practiced daily, it keeps the body disease-free.
- It creates an unmatched balance in the body.
- It purifies blood and improves blood circulation.
- It strengthens the heart, liver and tones the digestive tract.
- It has remarkable effects on respiratory system and immunity.
- It makes the body flexible and shed out unnecessary fat.
- It stimulates muscles, respiratory system, spine and nerves.
- It helps weight-loss. It tones the neck, shoulder, arms, wrist, wasit, and leg muscles.
Benefits of Surya Namaskar for Weight Loss
All the 12 steps of Surya Namaskar have an intensive effect on physical structure of the body and almost on every part of the body. It shed out all the unnecessary fat from body and tones the muscles.
Benefits of Surya Namaskar for Hair
Surya Namaskar improves blood circulation throughout the body. Improving blood circulation to the scalp prevents hair loss and nourishes the scalp which enables healthy hair growth. It also help prevent graying of hair.
Benefits of Surya Namaskar for Glowing Skin
Surya Namaskar improves blood circulation to all parts of the body, making skin glow with and makes it firm.
Note that Surya Namaskara is a sequence of 12 positions and skipping any of the positions would not have the desired results.