Step By Step Surya Namaskar with Mantras | Learn Sun Salutation with Mantras in 10 Minutes
Channel: Shree Yog Studios
Date: 2020-04-23

12 Steps of Surya Namaskar (Sun Salutation)
Surya Namaskar (Sun Salutation) is composed of 12 different postures. In this section; we will discuss how to perform each of them properly.

1. Pranamasana (Prayer Pose) OM Namah Mitraya (everyone's friend)
Pranamasana is the first posture in the yoga sequence. To accomplish this pose, stand upright on your mat and ensure that your feet are placed close to each other. Next, take a deep breath, expand your chest and relax your shoulder. During inhalation, raise your arms from the side and while exhaling join both your palms together as if you are praying. The prayer posture or first salutation is complete.

2. Hasta Uttanasana (Raised Arms Pose) OM Namah Ravaye (praised by everyone)                                            
 Ensure that your palms are joined together, just like in the previous prayer pose. Take a deep breath, lift your arms and slightly bent backward. Your biceps must stay close to your ears.

3. Hasta Padasana (Standing Forward Bend Pose) Suryaya OM namah (the guide of all)                     
   Breathe out and bend forward from your waist. Try to touch the floor with your hands. However, ensure that your spine remains straight. While performing this pose, you should exhale slowly and thoroughly.

4. Ashwa Sanchalanasana (Lunge Pose) OM namah Bhanave (the giver of beauty)
Bend your knees slightly, so that the palms can rest on the floor beside your feet. Take a deep breath, bring your right knee towards the right side of your chest and stretch your left leg backward. Raise your head and look forward.

5. Chaturanga Dandasana (Plank Pose) OM Khagaya namah (stimulator of the senses)
Inhale and bring your right leg back as well. Now both your hands will be right under your shoulders. Ensure that your body is parallel to the ground.

6. Ashtanga Namaskara (Eight Limbed Pose) OM Namah Pushne (the sustain everything)
This is also referred to as salutations using eight points or parts. After performing Chaturanga Dandasana, exhale and slowly bring your knees down toward the floor. Rest your chin on the floor and keep your hips suspended in the air. If done correctly, both your hands, knees, chin, and chest will rest on the ground while your hips will remain suspended in the air.

7. Bhujangasana (Cobra Pose) OM Hiranyagarbhaya namah (the creator)
Rest your legs and midsection flat on the ground. Position your palms beside your chest. Inhale and apply pressure on the hands to raise your upper body. At this point, your head and torso will resemble a cobra with a raised hood.

8. Adho Mukha Svanasana (Downward Facing Dog Pose) OM Marichaye namah (destructive disease)
Keep your palms and feet where they are. Exhale and gently lift your hips, so that the body forms an inverted ‘V’. Straighten your elbows and knees. Look toward your navel.

9. Ashwa Sanchalanasana (High Lunge Pose) OM Adityaya namah (the INSPIRER)
After performing Adho Mukha Svanasana, go back to Ashwa Sanchalanasana by bringing your right foot forward. Keep your left leg stretched behind you and look forward.

10. Hasta Padasana (Standing Forward Bend) OM Namah Savitre (Purifier)
Inhale and bring your left foot forward, such that it is next to your right foot. Keeping the position of your hands intact, exhale and slowly bend your torso to enter into the Hasta Padasana pose.

11. Hasta Uttanasana (Raised Arms Pose) OM Namah Arkaya (radiant)
Inhale and lift your upper body. Join the palms and raise your arms above your head. Then bend backward as you did in step 2.

12. Pranamasana (Prayer Pose) Bhaskaraya OM namah (the Illuminator)
This is the last step. Breathe out and stand straight in a relaxed manner. Lower the arms and hold your palms in front of your chest. This marks the end of the first set of Surya Namaskar.
To reap the maximum benefits of Sun Salutation, perform 12 sets of these 12 asanas every day, that is six rounds on the right leg and six rounds on the left leg.


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