12 Poses of Surya Namaskar – A Harmonious Sun Salutation Sequence

Embark on a radiant journey through the “12 Poses of Surya Namaskar,” a dynamic and energizing yoga sequence that pays homage to the sun. Surya Namaskar, or Sun Salutation, is a graceful sequence of twelve postures that form a holistic practice, uniting the body, mind, and spirit. Each pose, thoughtfully sequenced with synchronized breath, celebrates the sun’s energy and offers a profound opportunity for self-reflection and rejuvenation. In this guide, we will explore the significance of each pose within the Surya Namaskar sequence, unlocking the transformative power of this ancient practice. Prepare to embrace the sun’s vitality as we delve into the essence of these 12 empowering poses of Surya Namaskar.

Poses of Surya Namaskar

Pose 1: Pranamasana (Prayer Pose)

We begin our Surya Namaskar practice with Pranamasana, the prayer pose. Stand tall, with feet together and hands at heart center, and set your intention for the practice. This pose establishes a connection between your inner self and the divine energy of the sun. Grounded and centered, you prepare to embark on a transformative journey.


Pose 2: Hastauttanasana (Raised Arms Pose)

As you inhale, raise your arms overhead, stretching towards the sky. Hastauttanasana symbolizes reaching for the sun’s radiant energy and embracing the abundance it offers. This pose opens your heart and invites a sense of expansiveness and gratitude into your practice.

Bikram Hot Yoga Poses of Surya Namaskar

Pose 3: Hasta Padasana (Hand to Foot Pose)

Exhale as you fold forward, bringing your hands to your feet. Hasta Padasana allows you to surrender and release any tension stored in the body. As you fold deeper, you activate the hamstrings and awaken the energy along the back of your body. Feel the rejuvenating effects as you let go and create space within.

Pose 4: Ashwa Sanchalanasana (Equestrian Pose)

Step your right foot back into a lunge position, keeping your left knee directly above your ankle. Ashwa Sanchalanasana represents the strength and grace of a galloping horse. Engage your core and find stability as you honor the power within. This pose builds strength in the legs and prepares you for the next phase of the practice.

Pose 5: Dandasana (Stick Pose)

As you bring your left foot back to meet the right, come into a plank position. Align your body in a straight line, like a sturdy stick. Dandasana builds strength in the core and arms, promoting stability and endurance. Feel your inner fire ignite as you hold this empowering pose.

Pose 6: Ashtanga Namaskara (Salute with Eight Parts or Points)

Slowly lower your knees, chest, and chin to the mat, keeping your hips lifted. Ashtanga Namaskara represents surrender and humility as you touch the ground with eight points of your body. This pose strengthens the arms and opens the heart, inviting a sense of surrender and trust in the practice.

Pose 7: Bhujangasana (Cobra Pose)

With a gentle push, lift your chest off the mat, extending your spine into Cobra Pose. Bhujangasana activates the back muscles, improves posture, and stimulates the energy centers along the spine. Embrace the healing power of this pose as you rise and awaken your inner strength.

Pose 8: Adho Mukha Svanasana (Downward-Facing Dog Pose)

Pressing your palms firmly into the mat, lift your hips and straighten your legs, forming an inverted V-shape with your body. Adho Mukha Svanasana, or Downward-Facing Dog Pose, offers a deep stretch for the entire body while lengthening the spine and grounding the mind. Find stability and surrender as you let go of tension and connect with the earth beneath you.

Pose 9: Ashwa Sanchalanasana (Equestrian Pose, opposite leg)

Step your left foot back into a lunge, mirroring the previous Ashwa Sanchalanasana. Embrace the balance between strength and flexibility, and feel the energy flowing through both sides of your body. This pose promotes stability, grounding, and symmetry within the practice.

Pose 10: Hasta Padasana (Hand to Foot Pose, opposite leg)

Exhale as you fold forward, bringing your hands to your feet with the opposite leg now leading. Hasta Padasana offers a deep stretch to the back of the legs, promoting flexibility and release. Surrender any remaining tension as you find a sense of unity within the opposing movements.

Pose 11: Hastauttanasana (Raised Arms Pose, opposite movement)

Inhale and reach your arms overhead once again, this time with the opposite leg forward. Embrace the symmetrical movement and feel the balance within your body. Hastauttanasana invites you to celebrate the energy of the sun and cultivate a harmonious flow in your practice.

Pose 12: Pranamasana (Prayer Pose)

Conclude the Surya Namaskar sequence by returning to Pranamasana, expressing gratitude for the journey you have embarked upon. Take a moment to acknowledge the radiance and strength you have cultivated within yourself. Grounded in the present moment, honor the transformative power of the sun’s energy.

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The 12 poses of Surya Namaskar offer a transformative and empowering experience. As you flow through this harmonious sequence, you awaken your body, calm your mind, and connect with your spirit. The practice of Surya Namaskar is not limited to the physical benefits but extends to cultivating a sense of unity, resilience, and self-discovery.

To deepen your practice and share the profound effects of Surya Namaskar with others, consider exploring a hot yoga teacher training, specifically a 26 and 2 yoga (Bikram Yoga) teacher training. Mr. Ian, the founder of YogaFX, offers Yoga Alliance-certified and ACE-recognized Bikram Hot YogaFX teacher training programs. Through this training, you will gain comprehensive knowledge of the 26 and 2 yoga sequence, alignment principles, and the art of guiding others through the practice.

Becoming a certified 26 and 2 yoga teacher allows you to inspire and guide students on their yoga journey. Share the transformative power of Surya Namaskar and the 26 and 2 yoga sequence, helping others embrace their inner radiance, strength, and well-being. Consider embarking on a 26 and 2 yoga teacher training with YogaFX, and become a vessel of knowledge, inspiration, and empowerment for others in the world of yoga.