What is Surya Namaskar, how many Steps of Surya Namaskar are there?




Introduction

Surya Namaskar, also known as Surya Namaskar, is a popular and widespread yoga practice that involves a sequence of asanas and movements performed in a graceful flow. This practice is not only a physical exercise but also a spiritual one, rooted in Indian tradition and philosophy.

The Steps Of Surya Namaskar

    There Are 12 Steps in a Surya Namaskar

1. Begin in Prayer Pose (Pranamasana): 

    Stand in front of your mat with your feet together, hands in prayer position across your     chest. This asana is a gesture of gratitude and respect.

2. Raised Arm Pose (Hasta Uttanasana):      

    Inhale and raise your arms overhead, slightly arching your back and reaching toward     the sky. Keep your biceps near your ears.

3. Forward Bend (Hasta Padasana):

    Exhale and bend forward at your hips, keeping your back straight. Try to touch the            floor with your fingertips or palms near your feet.

4. Horse Riding Pose (Ashwa Sanchalanasana):

     Inhale and step your right leg back, placing your knee on the floor. Bend your left             knee at a 90 degree angle and look up.

5. Plank Pose (Dandasana):

        As you exhale, step your left leg back into plank position. 

6. Eight Limb Salutation (Ashtanga Namaskar):

    Slowly lower your knees, chest and chin to the floor while keeping your hips high. In        this position eight parts of your body touch the floor.

7. Cobra Pose (Bhujangasana):

     Breathing in, step forward, lifting your chest and arching your back. Keep your hands       under your shoulders and your elbows close to your body.

8. Adho Mukha Svanasana (Adho Mukha Svanasana):

         Exhale and come into downward facing dog position. 

9. Horse riding pose (Ashwa Sanchalanasana):

     Inhale and step your right leg forward between your hands, keeping your left knee on       the floor. Peep.

10. Forward Bend (Hasta Padasana):

    Exhale and bring your left leg forward to meet your right leg, while bending forward.

11. Raised Arm Pose (Hasta Uttanasana): 

         Inhale, raise your arms up, arch your back slightly and reach towards the sky.

12. Prayer pose (pranamasana):

    Exhale as you return to prayer pose, placing your hands in front of your chest.

Closing

  • Surya Namaskar is often performed in sets, with each set alternating legs for steps 4 and 9. 
  • Traditionally, it is performed at sunrise as a way of saluting and harnessing the energy of the sun, which is considered a symbol of life force and wisdom. 
  • The practice provides a wide range of physical benefits including improved flexibility, strength and balance, as well as promoting mental clarity and a sense of inner peace.
  •  It can be adapted to different fitness levels, making it accessible to many people.