The 12 Surya Namaskar Steps

What is Surya Namaskar?

The Surya Namaskar steps is a sequence of 12 yoga asanas that are performed in order which are very benefitial for both your mind and body.

As we know that in this fast and superior world, competition has increased a lot in today's era. It is very important to be sharp and sharp in mind to go with this competition, only then you can walk with this life step by step.

The brain is that part of the body under which direction all the functions of the body works smoothly. For this also it is necessary to have a sharp mind and an active mind.

Let me tell you that many children have weak brains and not concentrated at their work. Due to which he is unable to do studies and other work properly. Also, as the age increases, the brain also starts to weaken due to this, and memory decreases and the great thing is that surya namaskar is for beginners as well as advanced level practioners.

If you want to keep your mind sharp and concentrated at every age, then for that you will have to give some precious time for yoga practices. So, today I am giving you details about Surya namaskar steps that can help you to boost your memory at every age you belong to.

surya namaskar steps images

Surya Namaskar Benefits?


Regular practice of Surya Namaskar steps has a number of benefits, it increases physical and mental energy, along with thought and memory also intensifies. It has many other benefits which are as follows:

What are the 12 Surya Namaskar Steps?


The following are the 12 Steps of Surya Namaskar -

  1. Pranamasana
  2. Hasta Uttanasana
  3. Uttanasana
  4. Ashva sanchalanasan
  5. Dandasana
  6. Ashtanga Namaskar
  7. Bhujangasana
  8. Parvatasan
  9. Ashva Sanchalanasana
  10. Hasta Padasana
  11. Hasta Uttanasana
  12. Tadasana
women performing pranam asana

The 12 Surya Namaskar Steps in Detail


Let is discuss Surya Namaskar step by step -

Surya Namaskar Step - 1 (Pranamasana)

Standing on the edge of your mat, fold your legs and balance your weight on both feet. Stretch the chest and relax your shoulders. When you inhale, raise your hands from side to side. At the same time, when exhaling, add both palms in the prayer posture in front of the chest.

Surya Namaskar Step - 2 (Hasta Uttanasana)

With the breath in, lift the arm upwards and bring it backwards and bring the arms closer to the ear. The purpose of this pose is to stretch the body from the heel to the fingers of the hands above. For more benefit, you can move the stomach side forward, but remember that instead of bending back the waist, you have to bend backwards with your fingers.

Surya Namaskar Step - 3 (Uttanasana)

Breathing out, keeping the spine straight, lean forward from the waist. While exhaling completely, move your hands near the feet.

Surya Namaskar Step - 4 (Ashva sanchalanasan)

Breathe in, move your straight leg backwards, move it as much as possible. Keep the knee straight on the ground and look upwards.

Surya Namaskar Step - 5 (Dandasana)

As soon as you inhale, move your reverse leg backwards. Put the entire weight of the body on the feet, make a straight line from the body and keep the hands straight.

Surya Namaskar Step - 6 (Ashtanga Namaskar)

Relax your knees on the ground and exhale. Raise the hips slightly backward, resting your chest and chin on the ground. Now raise the posture slightly upwards, both hands, both legs, both knees, chest and chin (eight parts of the body) should touch the ground, lift the rest of the body.

Surya Namaskar Step - 7 (Bhujangasana)

Raise the chest forward and come in cobra posture. Elbows can bend for this posture. The shoulders should be away from the ears and look upwards. As soon as you inhale, try to move the chest forward comfortably. When you exhale, press the navel downward and gently. Press the toe downwards. Remember, apply as much emphasis as you can.

woman performing pranam asana

Surya Namaskar Step - 8 (Parvatasan)

Exhaling, move the hips upward. Make a 'V' ('/ \') shaped posture by moving the chest downwards. If possible, put your heels on the ground and try to lift your hips at ease.

Surya Namaskar Step - 9 (Ashva sanchalanasana)

Breathe in and bring the straight leg forward between both hands. Invert the knee from the ground. Press the hips downwards and look upwards. Keep the straight leg exactly between the two hands, keep the straight paws straight on the ground. In this posture, try pressing the hips downward with ease and take the stretch deeper.

Surya Namaskar Step - 10 (Hasta Padasana)

Breathe out, bring the inverted legs forward, keep the palms on the ground. You can bend the knee if needed. If possible, pull the knees comfortably, try to touch the nose with the knee and inhale.

Surya Namaskar Step - 11 (Hasta Uttanasana)

Inhale, move the spine upwards. While moving the arm upwards, tilt it backwards and push the hips slightly outwards. Make sure that your arms are placed near the ears. Instead of going backward, pull yourself upwards.

Surya Namaskar Step - 12 (Tadasana)

While exhaling, straighten the body and move the hands downwards. Rest in this posture. Feel the movement in the body.

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