How To Do 12 Poses of Surya Namaskar & Why Should You Perform Sun Salutation In The Morning?

Surya Namaskar also is known as Sun Salutations, a traditional yoga asana which is performed in the morning to start or you can say greet the new day.

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Surya Namaskar is a sequence of 12 asanas is a complete practice and helps in a lot of body ache and ailments. Surya Namaskar is performed in sets of five but if you are just beginning to join this then start by 2-3. Each time you flow through this sequence, you have to synchronize your breath as well with the movement of the body. This process takes a bit of the time to get to the rhythm.

Why Should You Perform All 12 Poses of Surya Namaskar In The Morning?

It is very important to execute the Surya Namaskar during sunrise and there is science behind this concept. According to the old books like ancient Indian sages and saints, there are Devas and impulses which rule different parts of the human body.

Do you know that the solar plexus is the central point of the human body? It is behind the navel and connects with the Sun. It is the primary reason why many yoga masters suggest the practice of Surya Namaskar in the morning, consistent performance of this method can boost the solar plexus. It benefits vitality, confidence, ingenuity and mental abilities.

12 Poses of Surya Namaskar Step by Step Tutorial with Images

Surya Namaskar can help you to internalize your body with the sun. Surya Namaskar is designed with 12 poses that can help the twelve sun cycles become in sync with your physical cycles. Find below the step by step 12 poses of Surya Namaskar with images and tutorial on how to properly do Sun Salutation in the morning.

Pose 1. Tadasana Namaskar Asana - The standing yoga pose with hand in prayer

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To start, you have to stand in Mountain Pose with Hands in Prayer. Distribute your weight evenly over both feet. Establish a slow and steady rhythm for your breath.

Pose 2. Hastauttanasana Asana - Raised arms pose

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Inhale and lift your arms up and back, your biceps should be closer to your ears. Make sure you are putting an effort to stretch your whole body starting from the heels up to the fingertips.

Pose 3. Tadasana Urdhva Hastasana Asana - Mountain Pose, Arm Overhead

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Inhale and stretch your arms out to the side and overhead into Tadasana Urdhva Hastasana. Your arms should reach straight over your head.

Pose 4. Uttanasana Asana -Standing Forward bending

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As you exhale, hollow out your belly and fold into standing forward bend which is connecting you down into the earth. Keep your legs firm while doing this asana.

Pose 5. Ardha Uttanasana Asana - Half Standing Forward Bend

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Inhale and do lengthen your spine forward into a half standing forward bend. In the pose, you have lifted the gaze and the spine should extend. Your fingertips can stay on the floor or rise the shins.

Pose 6. Uttanasana Asana - Standing Forward Bend

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Exhale your breath and hollow your belly out and fold back into a standing forward bend. After this Inhale your breath.

Pose 7. Plank Pose

Exhale before starting this exercise, step or lightly hop on your feet back behind you into a plank position. Your wrists or hand should be flat on the floor, the shoulder should be a distance apart and your feet should be at hip distance. Keep this pose for at least 30 sec at the start.

Pose 8. Chaturanga Dandasana Asana - Four Limbed Staff Pose

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Exhale and lower your body into four-limbed staff poses, keeping your legs straight and pushing back into your heels. Build heat in the center of your body as you hold this challenging posture.

Pose 9. Urdhva Murkha Svanasana Asana - Upward-Facing Dog

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Inhale and crave your chest forward into this yoga asana which is upward facing dog and direct your energy out from your heart. Pull your shoulders back and open your collarbones. Engage your legs and relax your gluten muscles.

Pose 10. Adho Mukha Svanasana Asana - Downward facing dog

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Exhale and roll over the toes, do a Downward - Facing Dog Pose. Ground down through your hands and feet as you lengthen your spine. Make sure you stay for 30 seconds.

Pose 11. Anjaneyasana Asana - Lunge

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Step the left foot forward on an inhalation into Lunge. If you still struggle to bring your foot down to the ground smoothly then do it in a slow version. Bend your knee to the floor for one leg after the downward dog pose and step forward between the hands, then straighten the back knee into a lunge.

Pose 12. Tadasana Asana - Mountain Pose

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Exhale and return to Tadasana, Remain here for a few seconds or breaths, feeling the movement of energy through your body, or continue on to the next salute.