Surya Namaskar Names are not just the names of yoga poses—they are powerful symbols of life and spiritual awareness. Each name carries a special energy and a sense of meditative focus. In this article, we will explore the 12 pose names of Surya Namaskar and their spiritual meanings in detail:
12 Poses of Surya Namaskar and Benifits
| No. | Yoga Pose Name | Key Benefits |
|---|---|---|
| 1. | Raised Arms Pose (Hasta Uttanasana) | • Stretches and lengthens the spine • Expands lung capacity • Stimulates abdominal organs |
| 2. | Hand to Foot Pose (Hasta Padasana) | • Improves digestion • Relieves lower back tension • Calms the nervous system |
| 3. | Standing Forward Bend (Padahastasana) | • Enhances blood circulation • Stretches hamstrings and calves • Reduces anxiety and fatigue |
| 4. | Equestrian Pose (Ashwa Sanchalanasana) | • Strengthens leg muscles • Improves balance and coordination • Opens hip flexors |
| 5. | Plank Pose (Dandasana) | • Builds core strength • Tones abdominal muscles • Improves posture and stability |
| 6. | Eight-Limbed Salute (Ashtanga Namaskara) | • Strengthens arms and shoulders • Increases chest flexibility • Develops mental discipline |
| 7. | Cobra Pose (Bhujangasana) | • Alleviates back stiffness • Improves spinal flexibility • Stimulates abdominal organs |
| 8. | Downward Facing Dog (Adho Mukha Svanasana) | • Full-body stretch • Relieves stress and mild depression • Energizes the body |
| 9. | Equestrian Pose Variation | • Develops leg strength • Enhances concentration • Improves hip mobility |
| 10. | Forward Bend Repeat | • Increases spinal flexibility • Promotes mental clarity • Stretches posterior muscles |
| 11. | Raised Arms Repeat | • Improves breathing capacity • Reduces shoulder tension • Boosts energy levels |
| 12. | Mountain Pose (Tadasana) | • Improves body alignment • Develops balance • Grounds and centers the mind |
Surya Namaskar is not just a series of physical movements—each pose holds a deep spiritual essence that aligns the body, mind, and soul.
Surya Namaskar Names With Poses
By understanding the name and meaning behind every step, practitioners can cultivate a more mindful and transformative yoga experience. lest’s know the Surya Namaskar Steps Name
1. Pranamasana – Prayer Pose
This is the first pose of Surya Namaskar. You stand straight, keep your feet together, and join your palms in front of your chest like a prayer. It calms the mind and helps you focus, preparing you for the full sequence.
2. Hastauttanasana – Raised Arms Pose
Inhale deeply, lift your arms up over your head, and gently bend backward. This pose stretches your arms, chest, and back, giving you energy and improving posture.
3. Hasta Padasana – Hand to Foot Pose
Exhale and bend forward to touch your feet or place your hands beside them. This pose stretches the back, hamstrings, and legs. It also helps in improving digestion and flexibility.
4. Ashwa Sanchalanasana – Equestrian Pose
Take one leg back and bend the other leg forward between your hands. Look up gently. This pose improves balance, stretches the thighs, and opens the hips and chest.
5. Dandasana – Stick Pose
Take the other leg back so your body forms a straight line like a stick. Keep your arms straight and your body firm. This pose strengthens the arms, shoulders, and core.
6. Ashtanga Namaskara – Eight-Limbed Salutation
Lower your body to the ground, touching it with eight parts: two feet, two knees, two hands, chest, and chin. This pose builds strength and improves body alignment.
7. Bhujangasana – Cobra Pose
Lie flat on your stomach and lift your chest using your hands. This pose strengthens the spine, opens the chest, and reduces fatigue.
8. Adho Mukha Svanasana – Downward Facing Dog Pose
Lift your hips to form an inverted “V” shape with your body. Keep your hands and feet on the ground. This pose stretches the whole body, relieves stress, and increases blood flow.
9. Ashwa Sanchalanasana
Inhale as you bring your right foot forward between your hands, bending the knee and placing it firmly on the floor. Keep your left leg stretched backward with the toes curled under. Lift your chest and head, looking forward, keeping your palms flat on the floor. This is a mirror of Step 4 on the opposite side.
10. Hasta Padasana
Exhale as you bring your left foot forward to meet the right. Bend forward from the hips with a long spine, trying to touch your palms to the floor beside your feet or holding your ankles/toes. Relax your neck and let your head hang heavy.
11. Hasta Uttanasana
Inhale deeply as you rise slowly back up with a straight spine. Raise your arms overhead, arch your back slightly, and gaze at your thumbs. Feel the stretch extending from your heels through your arms.
12. Pranamasana
Exhale as you bring your arms down slowly and join your palms together in front of your chest. Stand straight, feet together, and relax your shoulders. Close your eyes if you like, feeling the energy flowing through your body after completing one full cycle of Surya Namaskar.
This completes one full round of Surya Namaskar. For best results, practice 6-12 rounds daily, moving smoothly from one posture to the next with mindful breathing.
Tips to Remember Surya Namaskar Names
- Practice with sequence in mind – Say each name while performing the pose.
- Use visual aids or posters – Helps reinforce memory and alignment.
- Chant mantras with poses – Deepens the impact and helps memorization.
If you want to learn all the steps correctly along with the Surya Namaskar Names, don’t forget to read “Surya Namaskar Poses” and “Surya Namaskar Asanas.” For weight loss, articles like “Surya Namaskar for Weight Loss”. Also, discover “Surya Namaskar Ke Fayde” to make your yoga routine even more effective.
FAQ
How many asana names are there in Surya Namaskar?
Surya Namaskar consists of 12 distinct steps, each with its own unique name and significance.
Is 12 Surya Namaskar enough?
Yes , doing 12 sets of Surya Namaskars daily can help you burn around 416 calories over time.
Can Surya Namaskar be done without reciting the names?
Yes, it can be done, but understanding and using the names adds more depth and meaning to the practice.
मैं पंडित सत्य प्रकाश, सनातन धर्म का एक समर्पित साधक और श्री राम, लक्ष्मण जी, माता सीता और माँ सरस्वती की भक्ति में लीन एक सेवक हूँ। मेरा उद्देश्य इन दिव्य शक्तियों की महिमा को जन-जन तक पहुँचाना और भक्तों को उनके आशीर्वाद से जोड़ना है। मैं अपने लेखों के माध्यम से इन महान विभूतियों की कथाएँ, आरती, मंत्र, स्तोत्र और पूजन विधि को सरल भाषा में प्रस्तुत करता हूँ, ताकि हर भक्त अपने जीवन में इनकी कृपा का अनुभव कर सके।जय श्री राम View Profile