सूर्य नमस्कार
Surya Namaskara
The sun salutation sequence combining movement, breath, and devotion. A complete practice that harmonizes body, mind, and spirit with solar energy.
Practice Guidelines
Best Time
Practice during sunrise facing east for maximum benefits
Frequency
Start with 2-3 rounds, gradually increase to 12 rounds
Breathing
Coordinate each movement with specific breath pattern
Preparation
Practice on empty stomach, 3-4 hours after meals
Surface
Use yoga mat on firm, level surface
Warm-up
Do gentle stretches before starting the sequence
The 12-Step Sequence
Each position flows into the next with conscious breathing, creating a meditative movement practice.
Pranamasana
प्रणामासन
Prayer Pose - Stand tall with palms together at heart center
Centers the mind and prepares for practice
Hastauttanasana
हस्तउत्तानासन
Raised Arms Pose - Lift arms overhead, slight backbend
Opens chest and stretches abdomen
Uttanasana
उत्तानासन
Forward Fold - Bend forward, hands toward floor
Stretches hamstrings and calms the mind
Ashwa Sanchalanasana
अश्व संचालनासन
Low Lunge - Step right leg back, hands on floor
Strengthens legs and improves balance
Chaturanga Dandasana
चतुरंग दण्डासन
Four-Limbed Staff - Plank position, lower with control
Builds core and arm strength
Ashtanga Namaskara
अष्टांग नमस्कार
Eight-Limbed Pose - Chest and knees to floor
Develops flexibility and devotion
Note: Steps 7-12 repeat steps 6-1 in reverse order to complete one full round of Surya Namaskara.
Practice Benefits
Physical Benefits
- •Improves cardiovascular health
- •Enhances flexibility and strength
- •Tones muscles and improves posture
- •Aids in weight management
- •Boosts energy levels
Mental Benefits
- •Reduces stress and anxiety
- •Improves concentration and focus
- •Enhances mood and mental clarity
- •Promotes better sleep quality
- •Develops mindfulness
Spiritual Benefits
- •Connects with solar energy
- •Cultivates gratitude and devotion
- •Harmonizes body-mind-spirit
- •Awakens inner consciousness
- •Prepares for meditation
Begin Your Solar Practice
Start with just 2-3 rounds each morning and gradually build your practice. The sun's energy will awaken your inner vitality and consciousness.