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Surya Namskar

Surya Namaskar is a fundamental yogic practice that channels cosmic energy, particularly from the sun, and is best performed in the early morning. It consists of 12 steps, which include various asanas aimed at enhancing strength, flexibility, and relaxation. The practice concludes with a moment of gratitude for the energy gained during the routine.

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20 views2 pages

Surya Namskar

Surya Namaskar is a fundamental yogic practice that channels cosmic energy, particularly from the sun, and is best performed in the early morning. It consists of 12 steps, which include various asanas aimed at enhancing strength, flexibility, and relaxation. The practice concludes with a moment of gratitude for the energy gained during the routine.

Uploaded by

anandbhoopalan2
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Surya namaskar

The Surya Namaskar is among the primary yogic practices. It is hugely


popular among yoga practitioners even today. The practice of Surya
Namaskar is meant to channel the energy of the cosmos - the sun, in
particular - into the body of the yogi. In line with this, Surya Namaskar is
to be ideally practised in the early mornings.

The Surya Namaskar comprises 12 steps - these can be identified as 10


distinct asanas.

Pranamanasan:

 Stand erect. Face the east, so that you are facing the direction of the
rising sun.
 Ensure that your feet are close together. Keep your knees straight.
 Breathe evenly. Exhale slowly.
 Fold your arms to bring your palms together at your chest level, as if in
prayer.

Hasta uttanasan :

 Inhale slowly.
 Raise your arms over your head and keep them stretched.
 Arch backwards gradually.

Pada hastaasan:

 Exhale slowly.
 Bend forward from your waist, moving your outstretched arms
downwards as you do.
 Let both your palms touch the floor on either side of your feet. Keep
your arms straight at the elbows.
 You must bend forward till your forehead touches your knees.

Ashwa sanjalasan:

 Inhale again.
 Stretch your right leg backwards till you are squatting down over your
left foot.
 Allow your right knee to rest on the floor.
 Keep your chin raised.
Dandasana
Keep the body parallel to the ground,
Inhale, and stretch the right leg backwards, aligning it with the
left leg..
Experience the relaxation the pose brings while reducing stress.
Astanga Namskar asana
Gently lower your knees toward the ground while exhaling deeply.
Keep your hips elevated and lower your chin to the ground,
maintaining a slight arch in your back.
Bhujangasana
Also called the Cobra Pose, align your torso and chest to the floor.
Your midsection and legs stay flat while supporting the body
using the hands. Make sure not to put your weight entirely on the
arms and enjoy the strength-building of the pose.
Raise your midsection slowly while keeping your feet and palms in
place. Release your breath gently while maintaining your
posture. Parvatasana helps stabilize the body.
Step 9: Ashwa Sanchalanasana
Return to the pose by bringing your right foot forward and placing
it next to your left foot, enhancing strength and balance.
Maintain this position as you breathe in.
Step 10: Hasta Padasana
Holding the left foot adjacent to the right foot, steadily bring the
left foot forward while exhaling. Keep your hands in the same
place as you lift yourself.
Step 11: Hasta Uttanasana
Lift your hands and take a deep breath. Bend backwards slowly.
The stretching of the chest here improves breathing.
Step 12: Pranamasana
Relax your body and breathe out while maintaining the Namaskar
mudra. The cycle is now finished, ending with gratitude for all the
energy you have gained.

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