Surya Namaskar, also known as Sun Salutation, is a popular sequence of yoga asanas (poses) performed in a specific order. This is a dynamic practice that combines movement, respiration, and full consciousness. To perform, follow the all 12 steps of Surya Namaskar listed below:
1. Prayer Pose (Pranamasana)
Stand at the front of your mat with your feet together and palms pressed together in a prayer position at your chest.
Take a moment to center yourself and set your intention for the practice.
2. Raised Arms Pose (Hasta Uttanasana)
Inhale deeply and raise your arms overhead, keeping them straight.
Arch your back slightly and extend your spine while gazing upwards.
3. Standing Forward Bend (Uttanasana)
Breathe out and lean forward from your hips, keeping your spinal column straight.
Try to touch the floor with your palms or fingertips. If you can’t reach it, you can bend your knees slightly.
4. Low Lunge (Ashwa Sanchalanasana)
Breathe in and place your right leg back in a slot position.
Keep your left knee bent at a 90-degree angle and place your hands on the floor on either side of your left foot.
5. Plank Pose (Phalakasana)
Exhale and step your left leg back to meet your right leg.
Your body should be in a straight line, with your hands directly under your shoulders and your toes tucked under.
6. Eight-Limbed Pose (Ashtanga Namaskara)
Lower your knees, chest, and chin to the floor while lifting your hips.
Your hands, chest, and chin should touch the ground, and your buttocks should be slightly raised.
7. Upward-Facing Dog Pose (Urdhva Mukha Svanasana)
Inhale and slide forward, keeping your palms on the ground.
Straighten your arms, lift your chest and head, and look up.
8. Downward-Facing Dog Pose (Adho Mukha Svanasana)
Your body will be inverted into an inverted “V” shape with an inverted exhale and lifted hips.
Press your heels toward the floor and lengthen your spine, keeping your head relaxed.
9. Low Lunge (Ashwa Sanchalanasana)
Lie on your back with your right foot in front of your hands as you breathe and move your right foot forward, reverting to the lunge position.
10. Standing Forward Bend (Uttanasana)
Exhale and step towards the front with your right foot.
Keep your legs straight or slightly bent, and let your head relax toward your legs.
11. Raised Arms Pose (Hasta Uttanasana)
Inhale deeply and slowly rise up, lifting your arms overhead and arching your back slightly.
12. Prayer Pose (Pranamasana)
Exhale and bring your palms together in a prayer position at your chest, returning to the starting position.
Take a moment to observe the effects of the practice on your body and mind.
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These 12 steps complete one round of Surya Namaskar. It is usually practiced as a series of matches, with each round alternating the leading leg to ensure balance.
You can begin with a few rounds and gradually increase the number as you become more comfortable and proficient in the sequence. Remember to synchronize your breath with each movement for a more harmonious practice.