Surya Namaskar, or Sun Salutation, is an important yoga practice. It includes physical postures, breathing techniques, and meditation. A flow sequence includes a sequence of 12 yoga postures.
Sun Salutation Meaning
The term “Surya” means “sun” and “Namaskar” means “salutation” or “greeting.” Practitioners usually do this practice at dawn, facing the sun. They do this to show gratitude and use its power.
Origins and Significance
Surya Namaskar comes from ancient Indian practices. In these practices, people see the sun as a source of energy. Engaging in Surya Namaskar is often a way to awaken your solar plexus. This improves your mental clarity as well as emotional balance and overall well-being.
In the yogic worldview the sun symbolizes the soul, or the inner light. The practice of Surya Namaskar is often a way to get the solar plexus in motion. This will improve your mental clarity as well as emotional balance and physical health.energy.
Sun Salutations Surya Namaskar Yoga Warm-Up Guide
Sun Salutations, or Surya Namaskar is a fantastic method to warm up prior to yoga or do them on your own. They are a great way to stretch and work all major muscles. They improve circulation and help prepare your body and mind for more intense exercise.
Purpose of a Warm-Up
Before you begin Sun Salutations, it’s helpful to warm up to:
- Loosen tight muscles
- The joints are waking up
- Engage the breath-body connection
- Prevent injury during deeper stretching or asanas
Suggestions for Warm-Up Exercises Before Surya Namaskar Steps (5-7 minutes)
1. Neck Rolls
- Make sure you gently roll your neck in a circular movement – clockwise, and then counterclockwise.
- Release tension from your shoulders and neck.
2. Shoulder Rolls
- Then, roll both shoulders forward and then reverse.
- Helps to loosen shoulder joints and improve posture.
3. Arm Circles
- Extend arms to make small circles, and then larger ones.
- The conditioning strengthens the shoulders and the lower back.
4. Side Bends
- Standing tall, bend your arms to the left and right while reaching your arm up overhead.
- Stretches the sides of the body and spine.
5. Hip Circles
- Place your hands on your waist, and then turn your hips to the side in circles.
- It loosens the lower back as well as the hip region.
6. Knee Lifts / Marching in Place
- Begin to lift knees with a gentle motion while engaging your core.
- The heart rate increases slightly, and stimulates the lower body.
7. Ankle Rolls
- Slowly rotate each ankle to get the joints warmed up.
- It helps prepare legs and feet to be able to the balance and movements.
Breathing Awareness
During your warm-up, begin by focusing upon the sensations of your breathing:
- Inhale through your nose, allowing the lungs.
- Inhale slowly and fully.
- Begin to sync breaths and movements to prepare you for your flow Sun Salutations.
12 postures of Surya Namaskar Yoga (Hatha Yoga Style)
Surya Namaskar, or Sun Salutation, is a series of surya namaskar 12 steps. These steps are done in a smooth flow.
A way to pay homage to the sun and provide an intense workout for your body exists. The practice improves flexibility and strength as well as focus. Each pose has benefits to the mind, body and soul, and the majority of practitioners practice with careful breathing.
This is a step-by-step guide to yoga postures called surya namaskar. The guide explains each posture clearly and includes breathing patterns and the movements.
12 poses of surya namaskar, with photos and names
1. Pranamasana (Prayer Pose)
- What to perform Do it: Stand straight with your feet joined. Place your palms on your chest. (Namaste).
- Breathing: Normal
- Benefits It calms the body, helps improve posture and helps to focus the attention.
2. Hasta Uttanasana (Raised Arms Pose)
- How to perform Inhale and lift both arms overhead, then arch the back a bit, then extend the body upwards and backwards.
- Breathing: Inhale
- Benefits: Stretches chest and abdomen, improves digestion, expands lungs.
3. Padahastasana (Standing Forward Bend)
- What to perform Inhale then bend forward from the hips and then bring your palms to floor next to your feet. Make sure to keep your nose towards your knees.
- Breathing: Exhale
- Benefits Stretches the hamstrings increases digestion, decreases fatigue.
4. Ashwa Sanchalanasana (Equestrian Pose)
- How to perform inhale, bring back with the right leg and extend the knee of your left (front) and then look towards the sky. Make sure your hands are in the air.
- Breathing: Inhale
- Benefits Stretches the legs, groin and the spine. Improves balance and focus.
5. Dandasana (Plank Pose)
- How to perform exhale and raise the left leg to create straight plank posture. Keep your body in one straight line.
- Breathing: Exhale
- Benefits Strengthens arms shoulders and the core muscles.
6. Ashtanga Namaskara (Eight-Limbed Pose)
- What to perform lower knees, chest and chin down to the floor. Your hips should be slightly lifted. Eight parts meet the knees, toes, hands, chest, and chin.
- Breathing Breathing: Hold breath
- Benefits It tones the chest and arms, improves flexibility in the neck and spine.
7. Bhujangasana (Cobra Pose)
- What to do Inhale, then slide forward, and then raise your chest up into a soft backbend. The elbows are slightly bent, shoulders relaxed.
- Breathing: Inhale
- Advantages: Widens the chest and strengthens the spine, increases blood circulation.
8. Adho Mukha Svanasana (Downward-Facing Dog Pose)
- How to perform exhale, then lift the hips back and up creating the shape of an upside-down “V”. Keep arms and legs straight.
- Breathing: Exhale
- Benefits Stretches the muscles of the spine and hamstrings, releases tension and energizes the body.
9. Ashwa Sanchalanasana (Equestrian Pose)
- Method of doing Inhale, then place the right foot in front between your hands, and stretch the left leg back.
- Breathing: Inhale
- Benefits Similar to step 4 – helps balance and strengthen the lower body.
10. Padahastasana (Standing Forward Bend)
- What to do exhale, move the left foot forward and then turn to the right side and turn forward.
- Breathing: Exhale
- Benefits Similar to step 3 – improves flexibility, and calms your nervous system.
11. Hasta Uttanasana (Raised Arms Pose)
- What to do Inhale, extend the arms back and up to the beginning as in step 2.
- Breathing: Inhale
- Benefits Similar to step 2 – it energizes and expands the upper body.
12. Pranamasana (Prayer Pose)
- What to do exhale, then return to the beginning position and bring your palms to the chest.
- Breathing: Exhale
- Benefits It helps to calm and a sense of focus, which completes the entire sequence.
Surya Namaskar also known as Sun Salutation, has many variations in various yoga styles. Its Hatha Yoga style is the first version. Other styles such as Ashtanga, Vinyasa, Iyengar as well as the Bihar School of Yoga each offer distinct approaches. They focus on specific aspects like strength, flexibility, breath, meditation, or breathing.
Popular Variations of Surya Namaskar
How many type of surya namaskar
Various kinds of Surya Namaskar exist, as different yoga schools have created their own versions. The most popular varieties comprise:
1. Hatha Yoga Surya Namaskar (Classical Version)
- Stil: Gentle and traditional.
- Poses: 12 different poses.
- The focus: Balance flexibility and mindfulness.
- Breath: Slow and controlled often accompanied by mantra and chanting.
- The best for: Beginners and traditional yoga.
2. Ashtanga Surya Namaskar A
- Design: Dynamic and strong.
- Poses: 9 positions, repeated in a circle.
- Sequence: Includes Mountain Pose, Forward Fold, Upward-Facing Dog, and Downward-Facing Dog.
- The best for: Intermediate to advanced people who are looking to increase their strength and endurance.
3. Ashtanga Surya Namaskar B
- style: More intense than A.
- includes: Warrior I on both sides.
- Ideal for: Cardio, strength stamina, flow, and endurance exercise.
4. Vinyasa Flow Surya Namaskar
Style: The art of blending style and Stil: Creative and flowing sequences that shift in both speed and style.
- It Included: Variations like lunges twists, side planks.
- Ideal for: Advanced yogis or those who love exercise and the meditative flow.
- The focus: Syncing breath with movement.
5. Iyengar Surya Namaskar
- Style: The style: Emphasizes precision and alignment.
- Equipment: Make use of straps or blocks when necessary.
- Ideal for: Recovery from injuries and learning how to align properly.
6. Bihar School of Yoga Variation
- Focus: The focus: Combines breathing exercises as well as mantras as well as chakra consciousness.
- The best for: Spiritual growth and an inner sense of awareness.
7. Power Yoga Surya Namaskar
- The style: Fast-paced and energetic.
- The goal is to Strengthen, improve endurance and reduce calories.
- The best option for Losing weight and contemporary fitness lovers.
8. Chair Surya Namaskar
- Design: A modified version that is done in an armchair.
- Scope: Suitable for seniors and office workers as well as those who have limited mobility.
- Ideal for: Therapeutic benefits and accessibility.
9. Kids’ Surya Namaskar
- Design: A fun and simplified version suitable for children.
- It could include: Animal names, songs, stories or fun elements.
B is for: Improving concentration, ability to adapt, and discipline for children.
| Style | Pace | Difficulty | Special Focus |
|---|---|---|---|
| Hatha Yoga | Slow | Beginner | Tradition, mindfulness |
| Ashtanga A & B | Fast | Advanced | Strength, flow, discipline |
| Vinyasa Flow | Variable | Intermediate+ | Creativity, breath-movement |
| Iyengar | Slow | All levels | Alignment, therapy |
| Bihar School | Gentle | All levels | Mantras, chakras, meditation |
| Power Yoga | Fast | Advanced | Fitness, weight loss |
| Chair Yoga | Gentle | Beginner | Accessibility |
| Kids’ Yoga | Playful | Easy | Engagement, fun learning |
FAQ-
How many different asanas in surya namaskar
Surya Namaskar, or Sun Salutation, is a traditional yoga practice. It includes 12 different postures, or asanas, done in a specific order.
The 12 asanas comprise a complete Surya Namaskar. Each round includes a series of postures.
These postures reflect the movement to and from the central pose. This creates the balance needed on every side.
How many asanas are there in surya namaskar- These are 12 asanas of the classic Hatha Yoga Surya Namaskar:
- Pranamasana (Prayer Pose)
- Hastauttanasana (Raised Arms Pose)
- Padahastasana (Hand to Foot Pose)
- Ashwa Sanchalanasana (Equestrian Pose)
- Dandasana (Stick Pose or Plank)
- Ashtanga Namaskara (Salute with 8 Parts or Points)
- Bhujangasana (Cobra Pose)
- Adho Mukha Svanasana (Downward-Facing Dog)
- Ashwa Sanchalanasana (Equestrian Pose – with the other leg in front)
- Padahastasana (Hand to Foot Pose)
- Hastauttanasana (Raised Arms Pose)
- Pranamasana (Prayer Pose)
step-by-step instruction for step-by-step guide to 12 poses Surya Namaskar (Sun Salutation) sequence, with related mantras and the meanings they carry. It is possible to chant the mantras (aloud or in your mind) while you perform the posture.
Surya Namaskar 12 Poses with Mantras
SuryaNamaskar 12 Mantras For The Sun Salutations
1-Pranamasana (Prayer Pose)
Mantra: Om Mitraya Namaha – Thank you to this one for being friendlier to everyone
2-Hasta Uttanasana (Raised Arms Pose)
Mantra Om Ravaye Namaha Salutations to the bright one
3-Padahastasana (Standing Forward Bend)
Mantra: Om Suryaya Namaha -Salutations to the dissipator of darkness, the source of activity
4-Ashwa Sanchalanasana (Equestrian/Lunge Pose)
Mantra: Om Bhanave Namaha -Salutations to the Illuminator
5-Parvatasana (Mountain / Downward Dog Pose)
Mantra Om Khagaya Namaha – A salute to one who walks across the sky.
6-Ashtanga Namaskara (Eight-Point Salutation Pose)
Mantra: Om Pusne Namaha Salutations to the fulfiller and nourisher.
7-Bhujangasana (Cobra Pose)
Mantra: Om Hiranya Garbhaya Namaha – A salute to your golden-wombed radiant one
8-Parvatasana (Mountain / Downward Dog Pose)
Mantra: Om Maricaye Namaha — A toast to the person who has brilliant light
9-Ashwa Sanchalanasana (Lunge Pose, another leg in front)
Mantra: Om Adityaya Namaha – A salute to Aditi’s son. Aditi (cosmic Origin)
10-Padahastasana (Standing Forward Bend)
Mantra: Om Savitre Namaha – Salutations to the God of Life
11-Hasta Uttanasana (Raised Arms Pose)
Mantra: Om Arkaya Namaha – Greetings to the adored one
12-Tadasana/Pranamasana (Mountain/Prayer Pose)
Mantra: Om Bhaskaraya Namaha -Salutations to the Giver of wisdom and light
🧘 Summary Table Of Surya Namaskar – Sun Salutation
| Step | Pose Name | Mantra | Meaning |
|---|---|---|---|
| 1 | Pranamasana | Om Mitrāya Namaha | Friend to all |
| 2 | Hasta Uttanasana | Om Ravaye Namaha | Shining one |
| 3 | Padahastasana | Om Sūryāya Namaha | Source of activity |
| 4 | Ashwa Sanchalanasana | Om Bhānave Namaha | Illuminator |
| 5 | Parvatasana | Om Khagāya Namaha | Moves through the sky |
| 6 | Ashtanga Namaskara | Om Pūṣṇe Namaha | Nourisher |
| 7 | Bhujangasana | Om Hiraṇya Garbhaya Namaha | Golden-wombed |
| 8 | Parvatasana | Om Marīcaye Namaha | Brilliant rays |
| 9 | Ashwa Sanchalanasana | Om Ādityāya Namaha | Son of Aditi |
| 10 | Padahastasana | Om Savitre Namaha | Life‑giver |
| 11 | Hasta Uttanasana | Om Arkāya Namaha | Praised one |
| 12 | Tadasana/Pranamasana | Om Bhāskarāya Namaha | Giver of light & wisdom |
Surya Namaskar Mantra Chanting Tips:
- Typically, the practice is performed in 12 cycles However, you are able to adjust to suit your needs
- Be sure to breathe naturally Be mindful of each mantra you repeat
- You can make a prayer at every step, or choose one to repeat throughout the entire set of twelve poses
