Surya Namaskar combines a series of 12 postures, with each step followed by a particular breathing technique.

Its mythological reference is found in the Ramayana. Some people believe that Lord Hanuman’s attempt to consume the Sun after mistaking it for a fruit is where the custom of bowing before the Sun first began.

Physical Benefits of Surya Namaskar

• Increases your vitality
• Stretches up all the muscles
• Strengthens the immunity
• Improves blood circulation
• Stimulates the digestive system
• Detoxifies the body
• Aid in weight management
• Healthy cardiovascular system.

Mental and Emotional Benefits of Surya Namaskar

• Promotes clarity of mind
• Reduces stress and anxiety
• Calms the mind
• Increases mindfulness
• Helps in boosting confidence.
• Enhances your overall mental resilience.

All 12 Poses/Steps of Surya Namaskar

1. Namaskarasana (Prayer Pose)

2. Hasta Uttanasna (Raised Arms Pose)

3. Padhastasana (Standing Forward Bend)

4. Ashwa Sanchalanasana (Equestrian Pose)

5. Parvatasana (Mountain Pose)

6. Ashtanga Namaskara (Salute with Eight Parts Pose)

7. Bhujangasana (Cobra Pose)

8. Parvatasana (Mountain Pose)

9. Ashwa Sanchalanasana  (Equestrian Pose)

10. Padhastasana (Standing Forward Bend)

11. Hastuttanasana (Raised Arms Pose)

12. Namaskarasana (Prayer Pose)

Surya Namaskar Mantra

Surya Namaskar mantra for all asanas along with their meaning:

Tips for a Successful Surya Namaskar Practice

·        Start with a warm-up to prepare your body for the practice.

·        Focus on synchronizing your breath with each movement.

·        Practice regularly to experience the full benefits of Surya Namaskar.

·        Pay attention to your body and make adjustments to the poses if necessary.

·        Consult a certified yoga instructor for guidance, particularly, to ensure correct alignment.

Conclusion

Surya Namaskar, also known as Sun Salutation, is a powerful yoga practice that offers numerous benefits for the mind, body, and spirit.

Furthermore, incorporating a series of postures and controlled breathing, it provides a holistic approach to health and well-being.