What Are The 12 Poses Of Sun Salutation

The Sun salutation, or Surya Namaskar, is a series of 12 poses performed in sequential order.

Each pose is traditionally performed with both an inhalation and an exhalation, although some styles of sun salutation may only be performed with an inhalation.

The 12 poses of sun salutation are: 1. Tadasana (Mountain Pose) 2.Upward Salute (Urdhva Hastasana)

3. Utkatasana (Chair Pose) Warrior 1 (Virabhadrasana 1) Warrior II (Virabhadrasana II) is the fifth asana.

Trikonasana (Triangle Pose) 7. Ardha Chandrasana (Half Moon Pose) Adho Mukha Svanasana (Downward Facing Dog)

9. Adho Mukha Svanasana (Three-Legged Downward Facing Dog) 10. Camel Pose (Ustrasana) 11.Cobra Pose (Bhujangasana)

12. Locust Pose (Salabhasana) Sun salutation is an excellent way to warm up the body for a more vigorous yoga practice.

It can also be performed as a standalone exercise, particularly if you are short on time.

A sun salutation is a great way to start your day as it energizes the body and mind.

  • Prayer Pose (Pranamasana)
  • Upward Salute (Hastauttanasana)
  • Standing Forward Bend (Hasta Padasana)
  • Low Lunge (Ashwa Sanchalanasana)
  • Plank (Phalakasana)
  • Knees-Chest-Chin (Ashtanga Namaskara)
  • Cobra (Bhujangasana)
  • Downward Facing Dog (Adho mukha śvānāsana)

Surya and Namaskar both relate to “bowing down in reverence” in the Surya Namaskar. Given that it incorporates 12 yoga asanas into a yogic sequence, this has been the most well-liked yogic kriya for many years.

How to Do the 12 Steps of Surya Namaskar

  • Pose 1: Prayer pose – Pranamasana.
  • Pose 2: Raised arms pose – hasta uttanasana.
  • Pose 3: Hand to foot pose – Hasta Padasana.
  • Pose 4: Equestrian pose – Ashwa Sanchalanasana.
  • Pose 5: Mountain pose – Parvatasana.
  • Pose 6: Ashtanga Namaskara.
  • Pose 7: Cobra pose – Bhujangasana.

How many surya namaskar a day?

Surya Namaskar is a potent mindfulness-enhancing exercise. It develops a stronger link between the body, breath, and consciousness with frequent practice through raising awareness.

As a beginner, you can begin with 5 cycles per day and gradually increase that number to 11.

Surya Namaskar burns about 13.90 calories per round, and 12 is the ideal number to use Surya Namaskar for weight loss.

Starting with 5 sets per day, you can gradually increase the number of sets to 12 to help you burn 416 calories.

Surya Kriya: How Long Does It Take?

Well, the Surya Kriya can start working for you in just 20 minutes a day. Having said that, it takes a determined commitment of at least 6 hours of your time to learn this 20-minute technique successfully, but that’s an investment of one weekend that will pay off in a significant way for the rest of your life.

High Blood Pressure: Those who have high blood pressure should avoid this sequence.

Ideal conditions call for performing it first thing in the morning while facing the rising sun, breathing in at the folds and out as you lengthen or stretch out your body.

Should we do Surya Namaskar fast or slow?

Although Surya Namaskar can be done at any time of day, it is recommended that you do it around sunrise since the sun’s rays can assist in revitalising both your body and mind.

You can perform the Surya Namaskar at three different speeds: slowly, moderately, or quickly. A medium tempo aids in muscular toning while a slower rate increases body flexibility.

Stretching one leg at a time is part of the classic Surya Namaskar. This states that we perform 12 asanas in a single set.

As a result, it becomes 12×2 when you do it for both legs. There are 12 asanas in each Surya Namaskar set.

Is Surya Namaskar better than walking?

Surya Namaskara is more effective at improving the health of the heart and lungs than walking. Various poses, including Adho-mukha-shvanasana and Uttanasana, introduce blood inversion to the heart, enhancing blood flow to the organ.

When performing the poses, you must be careful that your neck does not float back behind your arms because this can lead to major neck injuries.

We won’t be immediately or arbitrarily bowed down without first stretching, which will cause back muscular issues.

What Are the Benefits of Doing Surya Namaskar Every Day?

Surya Namaskar, sometimes referred to as “The Ultimate Asana,” lowers blood sugar levels and improves your back and muscles. It also ensures that women experience regular menstrual cycles and enhances metabolism and blood circulation, which results in skin that is radiant.

Surya Namaskar, also known as the Sun Salutation or Salute to the Sun (romanized as Sryanamaskara), is a yoga exercise that involves a flowing sequence of about twelve gracefully linked asanas.

What is the sun salutation pose?

Sun Salutations are a 12-posture series of fluid movements that stretch the entire body and expand the heart, shoulders, and chest.

They are also known as Surya Namaskars or “Sun Salutations” by yoga practitioners.

Each session begins with five rounds of the Sun Salutation A and five rounds of the variant B in traditional Ashtanga yoga.

These statistics are an excellent place to start if you’re a beginner in need of direction.

A Full Sun Salutation

As you exhale, straighten your arms and perform the Up Dog. Keep your legs moving, push your front thighs up, and tighten your tailbone toward your heels.

Your shoulders should be pulled back from your ears. Look directly in front of you or slightly upward.

The conclusion

Each round of Surya Namaskar burns about 13.90 calories. You can progressively increase the number of sets to 12 each day after beginning with 5.

It should be done facing the rising sun in the early morning hours for best results. Your body and mind can be revitalized by the sun’s rays.

Walking has less of an impact on heart and lung health than Surya Namaskar. Adho-mukha-shvanasana and Uttanasana are two poses that cause blood inversion to the heart.

The 12-posture Sun Salutation sequence stretches every part of the body.

References

https://www.artofliving.org/us-en/yoga/sun-salutations
https://www.healthifyme.com/blog/surya-namaskar/
https://www.youtube.com/watch?v=1xRX1MuoImw
https://blog.decathlon.in/articles/surya-namaskar-12-steps-and-benefits

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