12 Poses of Surya Namaskar - Guide for Beginners - 2019

In last post we have discussed about Benefits of Surya Namaskar and Mantra of sun salutation.

Today we going to know about steps of Surya Namaskar, which are listed below. 

• 12 Poses of Surya Namaskar - Guide for Beginners - 2019

Step 1:  Pranamasana or Prayer Pose
Mantra  :  Om Mitraaya Namaha

First pose of Surya Namaskar is Pranamasana or Prayer Pose. Use yoga mat or Perform it on plane surface. Stand Streight, both feet close to each other.
Inhale, and expand chest.
While Inhaling your hands are in Upward direction, and during exhaling, fold your hands to heart like prayer pose.

Congrats!! You have completed first step of Surya Namaskar.

During these all steps you can speak Surya Namaskar Mantra.

Step 2:  Hasta Uttanasana or Raised arms Pose

Mantra : Om Ravaye Namaha

Retain in step one position, breath in and raise your arms and slightly lean back. Ensure, your biceps should be close to your ears. Try to stretch your body as you can.
Here step 2 is completed.

Step 3: Hasta Padasana or Standing Forward Bend
Mantra :  Om Suryaya Namaha

During Exhaling, bend Forward from the hip and try to touch your toes using your hands.
Place the hands beside your feet if possible. Your knees should be Streight.
It is good for back, abdominal muscles, and nervous system.

Step 4: Ashwa Sanchalanasana or Equestrian Pose
Mantra : Om Bhaanave Namaha

Start Inhaling and extend left feet behind as far as possible, now bend your right knee to the right part of your chest. Your hands should be on floor and spread the fingers. Look up.
Ashwa Sanchalanasana Increase flexibility in the leg.

Step 5: Dandasana or Staff Pose
Mantra : Om Khagaya Namaha

Breathing.
Stretch your right leg backwards. Your body should be in Streight line and it is parallel to the floor.

Step 6: Ashtanga Namaskar or Salute with Eight parts
Mantra : Om Pooshne Namaha

Slowly bring your knees to downwards and breathe out.
Rest your feet, hands, chest, chin on the floor and raise your hips.
Stronger chest muscles can be obtain by this Step.

Step 7: Bhujangasana or Cobra Pose
Mantra : Om Hiranya Garbhaya Namaha

Press your palms into the floor. Lift your chest and head to the sky. Arc your neck to backwards.
Bhujangasana is good for headache.

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Step 8: Adho Mukha Svanasana or Downward Facing Dog Pose

Mantra : Om Mareechaye Namaha

After Bhujangasana transform your body like downward facing dog by lifting up your hips, heels on the floor and like making inverted V shape with your body.

Step 9: Ashwa Sanchalanasana or Equestrian Pose
Mantra : Om Aadityaaya Namaha

Turn into Ashwa Sanchalanasana pose from the Adho Mukha Svanasana pose.
As we discuss step 4, repeat it with opposite side.
Inhale, bring your left leg forward and place them between your hands and now put left knee on the floor and then look Upward.

Step 10: Hasta Padasana/ Hand to Foot Pose
Mantra : Om Savitre Namaha

Slowly bring your right foot next to your left foot, keeping the position of your hands in to the same position as Ashwa Sanchalanasana pose

Lift your body Upward and come to the Hasta Padasana pose.

Step 11: Hasta Uttanasana or Raise arm Pose
Mantra : Om Arkaaya Namaha

Take a deep breath, stretch your arms in Upward direction. Slowly arc your back.
Your biceps should be near to your ears.

Step 12: Tadasana or Mountain Pose.

Mantra : Om Bhaskaraya Namaha
Now, slowly exhale and bring your hands down and Stand normal position as step 1.

You can feel the positive vibration

Some Questions and Answers

Question : How many sets of Surya Namaskar should be done to reduce weight?
Answer :
Surya Namaskar has many benefits if one can do it in a proper way.
Reducing weight is the most helpful benefit of it. Any exercise you want to do to reduce your weight, should have done keeping in mind the limit and capacity of your body. If you are a beginner and never did any exercise before then start with 5-6 rounds of Surya Namaskar. Gradually you can increase the rounds from 5 to 8, 8 to 12, 12 to 20 and so on. People with years of experience are able to do 108 round of Surya Namaskar too. However one should know the limit and capacity of its own body and do exercise accordingly.

Also note that a perfect Surya Namaskar not only includes physical exercise, it also includes breathing exercise that involves your body and mind at the same time.

Question : Can I do Surya Namaskar in evening?

Answer : Yes, absolutely, Surya Namaskar can be perform at any time. Although it is preferable to do it during day time, it can be done at any time of the after a gap of around 3-4 of eating.

Question : Can I practice Surya Namaskar on grass without a mat?

Answer :

Yes, Surya Namaskar can be practiced on grass without a mat.

But, practicing Surya Namaskar on the grass has some disadvantages:

1. You will lose some percentage of the energy generated while doing Surya Namaskar because of earthing.

2. You may slip during the practice if the grass is wet.

3. During Astanga Namaskara asana (posture number 6), there is a possibility that blade/s of grass will enter into your nose thus making you sneeze :)

But if you still want to practice Surya Namaskar on grass, I would highly recommend you to practice on a natural grass mat, made of kusha grass.

Question : What are some Benefits of Surya Namaskar ?

Answer :
In our previous post we have discussed about this, Read Here

Question : How should I start doing Surya Namaskar, as I am trying for the first time?

Answer : Just follow the steps as mention above, but in begging start carefully, and after some practice Increase the duration of Performing Surya Namaskar.

Question :  What is the word by word meaning of the Surya Namaskar mantra?

Answer :
Here are step wise Surya Namaskar Mantra listed below

Step 1 : Om Mitraaya Namaha (One who is friendly to all)

Step 2 : Om Ravaye Namaha ( The shining or the radiant one )

Step 3 : Om Suryaya Namaha ( The dispeller of darkness, responsible for generating activity )

Step 4 : Om Bhaanave Namaha ( One who illuminates or the bright one)

Step 5 : Om Khagaya Namaha ( One who is all-pervading, one who moves through the sky )

Step 6 : Om Pooshne Namaha ( Giver of nourishment and fulfillment )

Step 7 : Om Hiranya Garbhaya Namaha ( One who has a golden colored brilliance )

Step 8 : Om Mareechaye Namaha ( Giver of light with infinite rays )

Step 9 : Om Aadityaaya Namaha ( Om Aadityaaya Namaha )

Step 10 : One who is responsible for life
 (Om Savitre Namaha)

Step 11 : Om Arkaaya Namaha ( One who is worthy of praise and glory )

Step 12 : Om Bhaskaraya Namaha ( Giver of wisdom and cosmic illumination )

Conclusion : By performing Surya Namaskar regularly we can improve Blood circulation, it helps You to stay away from Dieses. It is also helpful to reduce belly fat.

Tags : Surya Namaskar for beginners, 12 poses of Surya Namaskar, Benefits of Surya Namaskar steps, sun salutation, surya namaskar mantra