- Steps of Surya namaskar with pictures
- Surya namaskar steps
- Steps for Surya namaskar
- 12 steps of surya namaskar
Here are all steps of Surya Namaskar with pictures
1. Prayer Pose (pranamasana)
Surya Namaskar is started with a prayer pose. This, step has to be done with the face towards the sun (if you are performing it outdoors). To do this step properly, it is necessary to keep the body stable.
2. Hasta Uttanasana (Raised Arms Pose)
To do this asana of the second step, while taking the breath in, the arms have to be stretched upwards by taking them near the ears. While you stretch upwards, at the same time bend the arms and neck backward as shown in the image below.
Regular practice of this asana keeps your heart and circulation of oxygen and blood in the whole body good.
3.Hasta Padasana (Standing Forward Bend Pose)
To do the Hasta Padasana, first of all, stand upright. Slowly exhale while bending down. When you bend down, try to keep the legs straight.
After bending down, hold your ankles with your hands. Keep in mind that the head should be placed on the knees.
see the image below
4. Ashwa Sanchalanasana (the Lunge Pose)
To do the fourth step, extend the left leg backwards, resting the hands on the ground and inhale. Then Stretching the chest and neck, lift it up. It should be noted that the body posture is maintained properly. Keep the back straight and try to stretch full body.
5. Chaturanga Dandasana or the Plank Pose
Starting From the Ashwa Sanchalanasana, inhale and bring your right leg back, next to the left leg. Keep your hands like we do for pushups, keeping your body parallel to the ground. Your body should be in one straight line. Breathe and try balance.
Keep in mind that the heels of both the feet are touching each other and at the same time the weight of the body should be on the fingers of feet and hands.
6. Ashtanga Namaskara
To do the sixth position step, first of all lie down on the ground. After lying on the ground, place both the hands as shown in picture place the chin on the ground, as shown in the image below.
Make sure that the toes and knees are on the ground.
7. Bhujangasana (Cobra Pose)
Continue from Ashtanga Namaskara, try to get up with both hands on the ground as shown in the image below. While inhaling, make your arms straight and pull the chest forward.
Stretch the neck and chest completely.
8. Adho Mukha Svanasana (Downward Facing Dog)
To do the Adho Mukha Svanasana of the eighth position, keep the hands and feet on the ground. Make sure that the heels of both the legs are touching the ground as shown below. Slowly raise the butts while exhaling.
9. Equestrian Pose (Ashwa Sanchalanasana)
Same as that of No 4 position
10. Padahastasana (Hand To Foot Pose)
Same as that of 3rd step. Lean forward while exhaling slowly. The heels should be on the ground and at the same time the knees should be straight.
11. Hasta Uttanasana (Raised Arms Pose)
Follow all the instructions in 2nd step. While inhaling slowly, take both the hands backwards. While taking both the hands backwards, bend the neck and waist backwards as well.
12. Prayer Pose
Make the position as in the first step. Stand straight facing the sun and join both the legs together, keeping the back straight and do Namaskar gesture, as shown in the image .
Click here to Read the benefits of Surya Namaskar