12 Poses of Surya Namaskar – Steps and Benefits

The sun provides energy to all living beings. Our bodies contain five fire glands and seven vital energies, which are activated, along with the vital Nadis that connect them, by the 12 postures of Surya Namaskar.
There are 12 mantras that correspond to the 12 Surya Namaskar postures. The above-mentioned postures help to distribute vital energy in all parts of the body in a proportionate manner.

Surya Namaskar Poster

Surya Namaskar is a set of eight yogic postures performed in a sequence of twelve steps. It is most beneficial to practice it at sunrise and sunset.

Consistent and long-term practice of the various Sun Salutation postures is ultimately beneficial in vitalizing and developing the various energy centers in our body.

Surya Namaskar 12 Steps

Although there are 12 Surya Namaskar steps, the primary steps are only seven. Because the next five steps are a repeat of the first five. Try to begin these steps as the sun is rising or setting.

The First Step in Surya Namaskar

Stand tall with your feet together and your shoulders back.
Make sure your arms are by your sides and your chin is parallel to the ground.
Balance your body evenly on both feet. This is a Samasthiti posture.

While inhaling, place your palms in front of your chest and join them in the namaskar mudra.

SuryaNamaskar-first Pose

Placing the roots of the thumbs on the cavity of the heart, the thumbs, and fingers are close to each other and slightly bent forward.

The arms, from the wrists to the elbows, must be parallel to the ground. Shoulders relaxed, eyes closed gently Invoke the sun as a friend, focusing your attention on the Agya Chakra. This is referred to as Prana asana or Namaste pose

Second Step of Surya Namaskar

Stretch your body from the waist up, raising your hands above your head to the sky as you breathe in.

The arms should be straight and close to the ears.

SuryaNamaskara-Second Step

The distance between the hands should be as wide as the distance between the shoulders. Bend your neck and waist back. Straighten your legs.

Concentrate on the Visudhi Chakra, which is located behind the throat on the spine. The body’s lumber section should be left in its natural position. This is known as Hasta Uttanasana or Tadasana.

Third Step of the Surya Namaskar

Exhale slowly and bend your body forward to both palms. Keep your arms close to your ears. While bending, stretch the arms towards the ground and place them on the left and right sides of the feet, the forehead touching the straightened knees.

SuryaNamaskar-Third Pose

Remember to keep your arms and head together while bending down, and your knees should not be bent in any way while performing this asana. Concentrate on Manipur Chakra. Padahastasana is the name of this asana.

Surya Namaskara’s Fourth Step

While taking a deep breath, bring it back your right leg to a vertical position, keeping your waist down, chest stretched forward, neck as far back as possible, and your knee on the floor. Make sure your right leg is on your toes.

Surya Namaskara-Forth Pose

Keep your left leg’s knee at a 90-degree angle. Place your both palms on the floor. Your hips are lowered and your chin is raised. Pay attention to the Swadhishthan Chakra. This is known as Ashwa Sanchalanasana.

Surya Namaskar Fifth Pose

While exhaling, bring your left leg back in line with your right leg. Check that your hands and shoulders are in a straight line, as well as your shoulders back, and hips. Your shoulders, back, and hips are also in a straight line.

Surya namaskara Fifth Pose

Raise the hips to their highest point. Touch the chin to the root of the throat. Move the body as far back as possible. Shasrara Chakra is the focus here. This asana is known as Parvatakasana or Mountain Pose.

Sixth Step of Surya Namaskara

Slowly exhale. Place both of your knees on the floor at the same time, as well as your chest and forehead. Make sure your hips are raised and your elbows are close to your body.

Sashtanga Namaskar Asana is the name of this asana. Because eight parts of your body, namely both your toes, knees, palms, chest, and forehead, are in contact with the floor.

suryanamaskar sixth step


Remember that the body’s weight is evenly distributed across all eight parts. The palm and forefingers should not be moved forward or backward from their fixed positions. Santulanasana is the name of this Asana.

Surya Namaskara’s Seventh Step

While breathing in, lower your pelvis. Slide your head and chest forward and lift the upper section of your body to the navel, making sure your toes point outwards and your legs are straight.

Surya namaskara-Seventh Step

In this position, the knees will be fully on the ground and the forefeet fingers will be vertical. This is known as Bhujang Asana.

The eighth step of the Sun Salutation

While slowly exhaling, bring your toes in. Raise your hips to the point where your body resembles a mountain.

Surya Namaskara-Eighth Pose

Make sure your legs are straight, your palms are on the floor, and your head is in between your arms. Make an effort to touch your heels to the floor. Parvatasana, or Mountain Pose, is the name of this asana.

The Ninth Step of Surya Namaskara

The ninth step is equal to the fourth step. You have to return from the the fifth step to fourth step.

Surya Namaskara-Forth Pose

Lower your hips and, while breathing in, bring your right leg forward, keeping your left knee on the floor, and return to Ashava Sanchalanasana.

The Tenth Step of the Sun Salutation

The tenth step is similar to 3rd step in this asana. You need to return back from fourth step to 3rd step.

Surya Namaskara -Tenth Pose

Bring your left leg forward in this step, and then return to Padhastasana while breathing out.

Eleventh Surya Namaskara

While breathing in slowly, slowly raise your body, take both hands up, and return to the Hastha Utanasha or Tadasana. Make sure your arms and head both come up at the same time.

SuryaNamaskara-Second Step

The Eleventh Step is similar to the second step in this asana. You need to return back from 3rd step to the second step.

Sun Salutation’s final step

Twelfth Step – In Prana Asana, stand straight again while slowly exhaling. Rep the entire sequence with your left leg.

SuryaNamaskar-first Pose

The Twelth step is simial to 1st step. Return back from the 2nd step to the 1st step which is the beginning step of this asana. The first and 12th pose is Namaskar or Namaste Pose.

Precautions for Surya Namaskara

  • People with high blood pressure should follow the instructions of a yoga instructor.
  • This asana should be avoided by people who have a hernia or a peptic ulcer.
  • Sun salutations should be avoided by people who have sciatica, cervical spondylitis, or acute arthritis.
  • Surya Namaskara should be avoided by women during their monthly menstrual cycle and also during pregnancy.

Surya Namaskara Benefits

  • Surya Namaskar Poses expands the capacity of your lungs.
  • This asana boosts metabolism and has been shown to be beneficial in the treatment of diabetes.
  • Surya Namaskar yoga aids in weight management and the strengthening of the spine and back muscles.
  • Incorporating each Surya Namaskar promotes the harmonious development of our bodies.
  • Keeping our minds focused and our intelligence sharp.
  • Surya Namaskar is thought to be beneficial to our spiritual development.
  • Regular Surya Namaskara practice aids in body detoxification.
  • Surya Namaskara cleanses and revitalizes the entire body.
  • The cervical portion of the spine becomes elastic and free from disorders.

12 Steps Effect of Sun Salutation on Our Body

  • This asana makes the bodies of young practitioners more attractive, active, and lustrous, though it is beneficial to people of all ages.
  • Perform the first Sun Salutation practice by invoking the Sun God and focusing on the Agya-Chakra. It is about 1 inch behind the Sacred Mark, in the space between the two brows where we put it.
  • Commands to the various organs of the body are issued from Agya Chakra.
  • The Vishudhi Chakra is activated in the second posture of Surya Namaskara. As a result, one gains control over the Ether element. Not only can we hold our breath in the lungs, but our vital energy is also toned up.
  • The Manipur Chakra is activated in the third posture of Sun Salutation, which allows our digestive system to function properly. The sciatic nerve in the feet has been returned to its normal position. The lumber portion of the spine becomes more healthy and elastic as the brow is bent to touch the knees.
  • All of the abdominal organs-liver, spleen-are activated in the fourth posture. Blood circulation is kept under control due to its direct impact on Swadhisthan Chakra, which is located in the spine opposite the reproductive organ.

Other Benefits

  • The heels are pressed against the ground in the fifth Sun Salutation pose. As a result, our calves become active, and their flows and defects are corrected. Similarly, when the chin is pressed into the throat cavity, our thyroid glands are influenced.
  • As a result, hormones are naturally mixed into the blood. Furthermore, we feel bliss as a result of its effect on the Sahasrara Chakra.
  • Eight organs of the body are placed on the ground in the sixth pose of Surya Namaskara. As a result, a sufficient quantity of blood is supplied to the brain. Egoism is lessened, humility increases, and the heart is strengthened.
  • It also helps to develop our emotional sensitivity, lungs, ankles, forefeet, arms, and wrists, as all of these parts are exercised. The intestines and other digestive organs are also stimulated.
  • Surya Namaskara’s seventh pose activates the Moolbandh Chakra, which is located just above the last end of the spine.
  • This pose heals all problems with our generative organs, rectum, and feet.
  • This also strengthens Apan and Pran, and the bowls completely eliminate waste. Not only do our hands become stronger as a result of their impact on the palms, but the nerve-ending centers inside the palms are so well pressed that all parts of our body tone up.
  • Because the other five poses are similar to the first five, the impact of all five poses is the same.

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