{"id":3395,"date":"2025-02-01T12:31:42","date_gmt":"2025-02-01T12:31:42","guid":{"rendered":"https:\/\/gurukulyogashala.com\/blog\/?p=3395"},"modified":"2025-02-03T07:08:27","modified_gmt":"2025-02-03T07:08:27","slug":"surya-namaskar-steps-and-benefits","status":"publish","type":"post","link":"https:\/\/gurukulyogashala.com\/blog\/surya-namaskar-steps-and-benefits\/","title":{"rendered":"12 Poses of Surya Namaskar: Surya Namaskar Steps and Benefits"},"content":{"rendered":"\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_67_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gurukulyogashala.com\/blog\/surya-namaskar-steps-and-benefits\/#12_Poses_of_Surya_Namaskar_Surya_Namaskar_Steps_and_Benefits\" title=\"12 Poses of Surya Namaskar: Surya Namaskar Steps and Benefits\">12 Poses of Surya Namaskar: Surya Namaskar Steps and Benefits<\/a><ul class='ez-toc-list-level-2' ><li class='ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gurukulyogashala.com\/blog\/surya-namaskar-steps-and-benefits\/#What_Is_Surya_Namaskar\" title=\"What Is Surya Namaskar?\">What Is Surya Namaskar?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gurukulyogashala.com\/blog\/surya-namaskar-steps-and-benefits\/#Benefits_of_Surya_Namaskar\" title=\"Benefits of Surya Namaskar:\">Benefits of Surya Namaskar:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gurukulyogashala.com\/blog\/surya-namaskar-steps-and-benefits\/#Best_Time_to_Practice_Surya_Namaskar\" title=\"Best Time to Practice Surya Namaskar:\">Best Time to Practice Surya Namaskar:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gurukulyogashala.com\/blog\/surya-namaskar-steps-and-benefits\/#12_Poses_of_Surya_Namaskar_and_Their_Steps\" title=\"12 Poses of Surya Namaskar and Their Steps\">12 Poses of Surya Namaskar and Their Steps<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gurukulyogashala.com\/blog\/surya-namaskar-steps-and-benefits\/#Pranamasana_Prayer_Pose\" title=\"Pranamasana (Prayer Pose)\">Pranamasana (Prayer Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gurukulyogashala.com\/blog\/surya-namaskar-steps-and-benefits\/#2_Hasta_Uttanasana_Raised_Arms_Pose\" title=\"2. Hasta Uttanasana (Raised Arms Pose)\">2. Hasta Uttanasana (Raised Arms Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gurukulyogashala.com\/blog\/surya-namaskar-steps-and-benefits\/#3_Padahastasana_Hand-to-Foot_Pose\" title=\"3. Padahastasana (Hand-to-Foot Pose)\">3. Padahastasana (Hand-to-Foot Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gurukulyogashala.com\/blog\/surya-namaskar-steps-and-benefits\/#4_Ashwa_Sanchalanasana_Equestrian_Pose\" title=\"4. Ashwa Sanchalanasana (Equestrian Pose)\">4. Ashwa Sanchalanasana (Equestrian Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gurukulyogashala.com\/blog\/surya-namaskar-steps-and-benefits\/#5_Parvatasana_Mountain_Pose\" title=\"5. Parvatasana (Mountain Pose)\">5. Parvatasana (Mountain Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gurukulyogashala.com\/blog\/surya-namaskar-steps-and-benefits\/#6_Ashtanga_Namaskara_Salute_with_Eight_Parts\" title=\"6. Ashtanga Namaskara (Salute with Eight Parts)\">6. Ashtanga Namaskara (Salute with Eight Parts)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gurukulyogashala.com\/blog\/surya-namaskar-steps-and-benefits\/#7_Bhujangasana_Cobra_Pose\" title=\"7. Bhujangasana (Cobra Pose)\">7. Bhujangasana (Cobra Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gurukulyogashala.com\/blog\/surya-namaskar-steps-and-benefits\/#8_Parvatasana_Mountain_Pose_%E2%80%93_Repeat_Step_5\" title=\"8. Parvatasana (Mountain Pose &#8211; Repeat Step 5)\">8. Parvatasana (Mountain Pose &#8211; Repeat Step 5)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gurukulyogashala.com\/blog\/surya-namaskar-steps-and-benefits\/#9_Ashwa_Sanchalanasana_Equestrian_Pose_%E2%80%93_Repeat_Step_4_Switching_Legs\" title=\"9. Ashwa Sanchalanasana (Equestrian Pose &#8211; Repeat Step 4, Switching Legs)\">9. Ashwa Sanchalanasana (Equestrian Pose &#8211; Repeat Step 4, Switching Legs)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gurukulyogashala.com\/blog\/surya-namaskar-steps-and-benefits\/#10_Padahastasana_Hand-to-Foot_Pose_%E2%80%93_Repeat_Step_3\" title=\"10. Padahastasana (Hand-to-Foot Pose &#8211; Repeat Step 3)\">10. Padahastasana (Hand-to-Foot Pose &#8211; Repeat Step 3)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gurukulyogashala.com\/blog\/surya-namaskar-steps-and-benefits\/#11_Hasta_Uttanasana_Raised_Arms_Pose_%E2%80%93_Repeat_Step_2\" title=\"11. Hasta Uttanasana (Raised Arms Pose &#8211; Repeat Step 2)\">11. Hasta Uttanasana (Raised Arms Pose &#8211; Repeat Step 2)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gurukulyogashala.com\/blog\/surya-namaskar-steps-and-benefits\/#12_Pranamasana_Prayer_Pose_%E2%80%93_Repeat_Step_1\" title=\"12. Pranamasana (Prayer Pose &#8211; Repeat Step 1)\">12. Pranamasana (Prayer Pose &#8211; Repeat Step 1)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gurukulyogashala.com\/blog\/surya-namaskar-steps-and-benefits\/#Surya_Namaskar_Steps_and_Benefits\" title=\"Surya Namaskar Steps and Benefits\">Surya Namaskar Steps and Benefits<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gurukulyogashala.com\/blog\/surya-namaskar-steps-and-benefits\/#Physical_Benefits_of_Surya_Namaskar\" title=\"Physical Benefits of Surya Namaskar\">Physical Benefits of Surya Namaskar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/gurukulyogashala.com\/blog\/surya-namaskar-steps-and-benefits\/#Mental_Spiritual_Benefits\" title=\"Mental &amp; Spiritual Benefits\">Mental &amp; Spiritual Benefits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/gurukulyogashala.com\/blog\/surya-namaskar-steps-and-benefits\/#Surya_Namaskar_for_Weight_Loss\" title=\"Surya Namaskar for Weight Loss\">Surya Namaskar for Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/gurukulyogashala.com\/blog\/surya-namaskar-steps-and-benefits\/#Surya_Namaskar_and_the_75_Crore_Challenge\" title=\"Surya Namaskar and the 75 Crore Challenge\">Surya Namaskar and the 75 Crore Challenge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/gurukulyogashala.com\/blog\/surya-namaskar-steps-and-benefits\/#Learning_Resources_for_Surya_Namaskar\" title=\"Learning Resources for Surya Namaskar\">Learning Resources for Surya Namaskar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/gurukulyogashala.com\/blog\/surya-namaskar-steps-and-benefits\/#FAQs_on_Surya_Namaskar\" title=\"FAQs on Surya Namaskar\">FAQs on Surya Namaskar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/gurukulyogashala.com\/blog\/surya-namaskar-steps-and-benefits\/#Conclusion\" title=\"Conclusion\">Conclusion<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h1 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Poses_of_Surya_Namaskar_Surya_Namaskar_Steps_and_Benefits\"><\/span>12 Poses of Surya Namaskar: Surya Namaskar Steps and Benefits<span class=\"ez-toc-section-end\"><\/span><\/h1>\n\n\n\n<p>The 12 poses of Surya Namaskar, also called Surya Namaskara, are a sequence of standing yoga asanas that serve as a complete body workout while offering numerous spiritual benefits. Rooted in ancient Vedic traditions, Surya Namaskar is a way to honor the Sun God (Surya) and align the body with the natural energy flow. This 75 Crore Surya Namaskar Challenge has encouraged millions to embrace this age-old practice.<\/p>\n\n\n\n<p>If you\u2019re looking to understand what are the 12 asanas of Surya Namaskar, <a href=\"https:\/\/gurukulyogashala.com\/blog\/12-surya-mantras\/\">12 mantras of Surya Namaskar<\/a>, and how they benefit your body, this guide is for you!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Is_Surya_Namaskar\"><\/span><strong>What Is Surya Namaskar?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Surya Namaskar, or Sun Salutation, is a dynamic yoga practice that involves 12 poses of Surya Namaskar performed in a rhythmic flow. It integrates:<\/p>\n\n\n\n<p><strong>Asana Yoga Poses<\/strong> \u2013 Improve strength, flexibility, and posture.<br><strong>Pranayama<\/strong> \u2013 Control breath for better focus and energy.<br><strong>Mantras in Surya Namaskar<\/strong> \u2013 Recite sacred chants for spiritual harmony.<br><strong>Meditation<\/strong> \u2013 Enhance mindfulness and inner peace.<\/p>\n\n\n\n<p>Each Surya Asana stimulates different organs and muscles, promoting overall well-being. The 12 Surya Namaskar poses work as a full-body exercise, making it a staple in many yoga traditions.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Benefits_of_Surya_Namaskar\"><\/span><strong>Benefits of Surya Namaskar:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li>Strengthens the back and balances metabolism.<\/li>\n\n\n\n<li>Stimulates and balances all bodily systems (reproductive, circulatory, respiratory, digestive).<\/li>\n\n\n\n<li>Benefits growing children by influencing endocrine glands.<\/li>\n\n\n\n<li>Improves mental clarity by increasing oxygenated blood flow to the brain.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Best_Time_to_Practice_Surya_Namaskar\"><\/span><strong>Best Time to Practice <strong>Surya Namaskar<\/strong>:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The ideal time for Surya Namaskar is at sunrise or sunset. Practice in the open air facing the rising sun if possible. It can be done anytime on an empty stomach.<\/p>\n\n\n\n<p><strong>Awareness:<\/strong><\/p>\n\n\n\n<p>Before starting, stand with feet together or slightly apart, arms at your sides. Close your eyes, become aware of your body, and balance your weight. Feel gravity pulling you down and the earth&#8217;s energy surging upwards. Relax your body mentally, starting from the head down. Finally, focus on your heart or eyebrow center, visualizing the sun&#8217;s rays infusing your being.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Poses_of_Surya_Namaskar_and_Their_Steps\"><\/span><strong><strong>12 Poses of Surya Namaskar and Their Steps<\/strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Here\u2019s a step-by-step Surya Namaskar guide with asana names, poses, and benefits<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pranamasana_Prayer_Pose\"><\/span><strong>Pranamasana (Prayer Pose)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li>Stand straight, feet together, palms in Namaste position.<\/li>\n\n\n\n<li>Keep your back straight and shoulders relaxed.<\/li>\n\n\n\n<li><strong>Mantra:<\/strong> Om Mitraya Namaha<\/li>\n\n\n\n<li><strong>Benefits:<\/strong> Enhances concentration, improves posture, and cultivates mindfulness.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Hasta_Uttanasana_Raised_Arms_Pose\"><\/span><strong>2. Hasta Uttanasana (Raised Arms Pose)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li>Inhale, stretch your arms overhead, and gently arch your back.<\/li>\n\n\n\n<li><strong>Mantra:<\/strong> Om Ravaye Namaha<\/li>\n\n\n\n<li><strong>Benefits:<\/strong> Expands the chest, improves lung capacity, and stretches the spine.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Padahastasana_Hand-to-Foot_Pose\"><\/span><strong>3. Padahastasana (Hand-to-Foot Pose)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li>Exhale, bend forward, and touch your toes while keeping knees straight.<\/li>\n\n\n\n<li><strong>Mantra:<\/strong> Om Suryaya Namaha<\/li>\n\n\n\n<li><strong>Benefits:<\/strong> Strengthens hamstrings, improves digestion, and increases flexibility.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Ashwa_Sanchalanasana_Equestrian_Pose\"><\/span><strong>4. Ashwa Sanchalanasana (Equestrian Pose)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li>Inhale, stretch your right leg back, left knee bent, gaze forward.<\/li>\n\n\n\n<li><strong>Mantra:<\/strong> Om Bhanave Namaha<\/li>\n\n\n\n<li><strong>Benefits:<\/strong> Strengthens legs, opens the hips, and improves balance.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Parvatasana_Mountain_Pose\"><\/span><strong>5. Parvatasana (Mountain Pose)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li>Exhale, step back into an inverted \u2018V\u2019 shape, keeping heels on the ground.<\/li>\n\n\n\n<li><strong>Mantra:<\/strong> Om Khagaya Namaha<\/li>\n\n\n\n<li><strong>Benefits:<\/strong> Strengthens arms and legs, enhances circulation.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Ashtanga_Namaskara_Salute_with_Eight_Parts\"><\/span><strong>6. Ashtanga Namaskara (Salute with Eight Parts)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li>Lower your chest, knees, and chin to the mat, keeping hips elevated.<\/li>\n\n\n\n<li><strong>Mantra:<\/strong> Om Pushne Namaha<\/li>\n\n\n\n<li><strong>Benefits:<\/strong> Improves posture, strengthens arms and back muscles.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Bhujangasana_Cobra_Pose\"><\/span><strong>7. Bhujangasana (Cobra Pose)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li>Inhale, lift the chest, arch the spine, and look upward.<\/li>\n\n\n\n<li><strong>Mantra:<\/strong> Om Hiranya Garbhaya Namaha<\/li>\n\n\n\n<li><strong>Benefits:<\/strong> Enhances spinal flexibility, stimulates digestion, relieves stress.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Parvatasana_Mountain_Pose_%E2%80%93_Repeat_Step_5\"><\/span><strong>8. Parvatasana (Mountain Pose &#8211; Repeat Step 5)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li>Exhale, return to the inverted \u2018V\u2019 shape.<\/li>\n\n\n\n<li><strong>Mantra:<\/strong> Om Marichaye Namaha<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Ashwa_Sanchalanasana_Equestrian_Pose_%E2%80%93_Repeat_Step_4_Switching_Legs\"><\/span><strong>9. Ashwa Sanchalanasana (Equestrian Pose &#8211; Repeat Step 4, Switching Legs)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li>Inhale, bring the left foot forward.<\/li>\n\n\n\n<li><strong>Mantra:<\/strong> Om Adityaya Namaha<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Padahastasana_Hand-to-Foot_Pose_%E2%80%93_Repeat_Step_3\"><\/span><strong>10. Padahastasana (Hand-to-Foot Pose &#8211; Repeat Step 3)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li>Exhale, bend forward.<\/li>\n\n\n\n<li><strong>Mantra:<\/strong> Om Savitre Namaha<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Hasta_Uttanasana_Raised_Arms_Pose_%E2%80%93_Repeat_Step_2\"><\/span><strong>11. Hasta Uttanasana (Raised Arms Pose &#8211; Repeat Step 2)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li>Inhale, lift arms back.<\/li>\n\n\n\n<li><strong>Mantra:<\/strong> Om Arkoya Namaha<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Pranamasana_Prayer_Pose_%E2%80%93_Repeat_Step_1\"><\/span><strong>12. Pranamasana (Prayer Pose &#8211; Repeat Step 1)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li>Exhale, bring palms together.<\/li>\n\n\n\n<li><strong>Mantra:<\/strong> Om Bhaskaraya Namaha<\/li>\n<\/ul>\n\n\n\n<p>Each Surya Namaskar cycle consists of two rounds, switching leg movements in Ashwa Sanchalanasana.\u00a0<\/p>\n\n\n\n<p><strong>Beeja Mantras:<\/strong><\/p>\n\n\n\n<p>Alternatively, six beeja mantras (seed syllables) can be used. These don&#8217;t have literal meanings but create powerful vibrations. They are repeated four times in a complete round:<\/p>\n\n\n\n<ol>\n<li>Om Hraam<\/li>\n\n\n\n<li>Om Hreem<\/li>\n\n\n\n<li>Om Hroom<\/li>\n\n\n\n<li>Om Hraim<\/li>\n\n\n\n<li>Om Hraum<\/li>\n\n\n\n<li>Om Hrah<\/li>\n<\/ol>\n\n\n\n<p>Beeja mantras are used when Surya Namaskar is done quickly, or to deepen the practice.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Surya_Namaskar_Steps_and_Benefits\"><\/span><strong><strong>Surya Namaskar Steps and Benefits<\/strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The benefits of Surya Namaskar are numerous, affecting both physical and mental well-being. Regular practice of these Surya Namaskar asanas can lead to:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Physical_Benefits_of_Surya_Namaskar\"><\/span><strong>Physical Benefits of Surya Namaskar<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u2705 I<a href=\"https:\/\/gurukulyogashala.com\/blog\/best-yoga-poses\/\">mproves posture and flexibility<\/a>.<br>\u2705 Enhances lung capacity and cardiovascular health.<br>\u2705 Strengthens muscles, bones, and joints.<br>\u2705 Aids weight loss (Yes! Does Surya Namaskar reduce belly fat? Absolutely!).<br>\u2705 Boosts metabolism and digestion.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mental_Spiritual_Benefits\"><\/span><strong>Mental &amp; Spiritual Benefits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u2705 Reduces stress, anxiety, and depression.<br>\u2705 Enhances focus, clarity, and mindfulness.<br>\u2705 Helps balance chakras and energy flow.<br>\u2705 Aligns body rhythms with nature.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Surya_Namaskar_for_Weight_Loss\"><\/span><strong>Surya Namaskar for Weight Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Many ask, How many Surya Namaskars in a day to lose weight? Experts recommend 12-24 rounds daily for weight management. This practice engages all major muscle groups, making it a great workout!<\/p>\n\n\n\n<p>At <a href=\"https:\/\/yogpeethrishikesh.com\/\" target=\"_blank\" rel=\"noopener\">Top Yoga School in Rishikesh<\/a>, instructors guide students through safe Surya Namaskar variations to suit their needs.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Surya_Namaskar_and_the_75_Crore_Challenge\"><\/span><strong>Surya Namaskar and the 75 Crore Challenge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The 75 Crore Surya Namaskar challenge has significantly boosted awareness of this ancient practice. It encourages people to incorporate Surya Namaskar into their daily routines, promoting both physical and mental well-being on a large scale. Participating in such a challenge can be a great motivator to establish a consistent practice and experience the numerous benefits of Surya Namaskar. You can often find Surya Namaskar registration details online or through local yoga studios.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Learning_Resources_for_Surya_Namaskar\"><\/span><strong>Learning Resources for Surya Namaskar<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Many resources are available to help you learn Surya Namaskar, including:<\/p>\n\n\n\n<ul>\n<li><strong>Surya Namaskar PDF:<\/strong> Downloadable pdf surya namaskar steps often provide step-by-step instructions and images of the poses.<\/li>\n\n\n\n<li><strong>Surya Namaskar Video:<\/strong> Online videos can demonstrate the correct form and technique.<\/li>\n\n\n\n<li><strong>Surya Namaskar Chart:<\/strong> Charts can serve as visual aids for remembering the sequence.<\/li>\n\n\n\n<li><strong>Surya Namaskar Images Step by Step with Names:<\/strong> These resources provide a clear visual guide to the poses.<\/li>\n\n\n\n<li><strong>Surya Namaskar Steps Images:<\/strong> Visual learners can benefit from step-by-step images.<\/li>\n\n\n\n<li><strong>Surya Namaskar Drawing:<\/strong> While not as common, some people find it helpful to draw the poses to better understand them.<\/li>\n\n\n\n<li><strong>Surya Namaskar in Hindi:<\/strong> Resources are available in Hindi for those who prefer learning in that language.<\/li>\n\n\n\n<li><strong>Surya Namaskar Step by Step:<\/strong> Detailed guides are available to walk you through each step.<\/li>\n\n\n\n<li><strong>12 Names of Surya Namaskar Asana:<\/strong> Knowing the Sanskrit names can deepen your connection to the practice.<\/li>\n\n\n\n<li><strong>Surya Namaskar Asana Names:<\/strong> Familiarize yourself with the Sanskrit names for each pose.<\/li>\n\n\n\n<li><strong>Surya Namaskar Names:<\/strong> Learning the different names associated with Surya Namaskar.<\/li>\n<\/ul>\n\n\n\n<p>If you want expert guidance, enroll in a <a href=\"https:\/\/www.gurukulyogashala.com\/200-hour-yoga-teacher-training-in-rishikesh-india.php\">200 Hour Yoga Teacher Training Course in Rishikesh<\/a>, where you&#8217;ll master Surya Namaskar yoga poses under the guidance of skilled teachers.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"FAQs_on_Surya_Namaskar\"><\/span><strong>FAQs on Surya Namaskar<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>1. Can We Do Surya Namaskar During Periods?<\/strong><br>Yes, but it depends on personal comfort. Light variations and slow movements are advisable. Avoid intense stretching or inverted poses during the first few days. Always listen to your body and practice gently.<\/p>\n\n\n\n<p><strong>2. Can Surya Namaskar Increase Height?<\/strong><br>Yes, especially in growing individuals. The sequence stretches the spine, improves posture, and enhances flexibility, which may contribute to height gain. Regular practice strengthens the back muscles and promotes better body alignment.<\/p>\n\n\n\n<p><strong>3. Can Surya Namaskar Reduce Belly Fat?<\/strong><br>Yes, when practiced regularly with proper breathing techniques and a balanced diet. It engages the core muscles, boosts metabolism, and improves digestion, helping in weight loss and belly fat reduction over time.<\/p>\n\n\n\n<p><strong>4. What Are the 12 Asanas of Surya Namaskar?<\/strong><br>The 12 poses include Pranamasana, Hasta Uttanasana, Padahastasana, Ashwa Sanchalanasana, Parvatasana, Ashtanga Namaskara, Bhujangasana, followed by the reverse sequence. Each asana works on different muscle groups, improving flexibility and strength.<\/p>\n\n\n\n<p><strong>5. What Are the Mantras in Surya Namaskar?<\/strong><br>Each asana is associated with a mantra that enhances its spiritual benefits. Some examples include Om Mitraya Namaha (Salutations to the friend of all), Om Ravaye Namaha (Salutations to the shining one), and Om Suryaya Namaha (Salutations to the dispeller of darkness). Reciting these mantras deepens focus and energy flow.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Surya Namaskar is more than just an exercise\u2014it\u2019s a spiritual and physical powerhouse. By incorporating these 12 poses of Surya Namaskar, you can unlock numerous benefits, from<a href=\"https:\/\/gurukulyogashala.com\/blog\/how-to-boost-your-flexibility-and-strength\/\"> better flexibility <\/a>and weight loss to mental clarity and spiritual upliftment. Whether you&#8217;re training at the Best Yoga School in Rishikesh or practicing at home, this ancient practice can transform your well-being.<\/p>\n\n\n\n<p>Ready to begin? Start today, and embrace the power of Surya Namaskar!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>12 Poses of Surya Namaskar: Surya Namaskar Steps and Benefits The 12 poses of Surya Namaskar, also called Surya Namaskara, are a sequence of standing yoga asanas that serve as a complete body workout while offering numerous spiritual benefits. Rooted in ancient Vedic traditions, Surya Namaskar is a way to honor the Sun God (Surya) [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3408,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[39,67,34,64],"_links":{"self":[{"href":"https:\/\/gurukulyogashala.com\/blog\/wp-json\/wp\/v2\/posts\/3395"}],"collection":[{"href":"https:\/\/gurukulyogashala.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gurukulyogashala.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gurukulyogashala.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gurukulyogashala.com\/blog\/wp-json\/wp\/v2\/comments?post=3395"}],"version-history":[{"count":4,"href":"https:\/\/gurukulyogashala.com\/blog\/wp-json\/wp\/v2\/posts\/3395\/revisions"}],"predecessor-version":[{"id":3413,"href":"https:\/\/gurukulyogashala.com\/blog\/wp-json\/wp\/v2\/posts\/3395\/revisions\/3413"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gurukulyogashala.com\/blog\/wp-json\/wp\/v2\/media\/3408"}],"wp:attachment":[{"href":"https:\/\/gurukulyogashala.com\/blog\/wp-json\/wp\/v2\/media?parent=3395"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gurukulyogashala.com\/blog\/wp-json\/wp\/v2\/categories?post=3395"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gurukulyogashala.com\/blog\/wp-json\/wp\/v2\/tags?post=3395"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}