Welcome to the world of Surya Namaskar, a dynamic and energizing yoga sequence consisting of 12 powerful poses. Surya Namaskar, also known as Sun Salutation, is a revered practice that embodies the essence of the sun’s vitality and radiance. In this guide, we will explore the 12 poses of Surya Namaskar, unveiling the transformative power and myriad benefits this ancient sequence has to offer. Whether you are a seasoned yogi or a curious beginner, join us on this journey as we dive into the 12 poses of Surya Namaskar and unlock the harmonious connection between body, mind, and spirit.
About Surya Namaskar
Surya Namaskar is a comprehensive sequence that integrates movement, breath, and mindfulness to create a holistic practice. It is often practiced in the context of hot yoga, particularly the style known as 26 and 2 yoga, or Bikram Yoga. This style, developed by Bikram Choudhury, consists of a series of 26 poses and 2 breathing exercises performed in a heated room. The heat enhances the detoxifying and purifying effects of the practice, promoting flexibility, strength, and focus.
To fully explore the potential of Surya Namaskar, individuals can consider undertaking hot yoga teacher training programs such as those offered by YogaFX, led by Mr. Ian. YogaFX provides Yoga Alliance certified teacher training courses that encompass the principles and techniques of hot yoga, including specialized programs focused on 26 and 2 yoga, commonly known as Bikram Yoga.
YogaFX’s hot yoga teacher training programs are designed to equip individuals with the knowledge, skills, and confidence to guide others through the transformative journey of hot yoga. Participants learn about the 26 poses and 2 breathing exercises, gaining a deep understanding of proper alignment, modifications, and the therapeutic benefits of each pose. The training covers topics such as anatomy, teaching methodologies, sequencing, and creating a safe and inclusive class environment.
“The Body Is Still The Only Point Of Access To Your Awakening, Be Aware Of Your Inner Space”
12 Poses of Surya Namaskar
Now, let’s dive into the 12 poses of Surya Namaskar:
1. Pranamasana (Prayer Pose)
Begin in a standing position with your feet together and palms pressed together at your heart center. This pose establishes a sense of presence and sets the intention for your practice.
2. Hastauttanasana (Raised Arms Pose)
Inhale deeply as you sweep your arms out and up towards the sky, arching your back slightly. This pose stretches the front body and expands your energy upwards.
3. Hasta Padasana (Hand to Foot Pose)
Exhale as you hinge forward from your hips, bringing your hands to the floor beside your feet. Keep your spine long and relaxed as you fold deeper into the pose, allowing a gentle stretch in the back of your legs.
4. Ashwa Sanchalanasana (Low Lunge Pose)
Inhale and step your right foot back into a lunge position, with your left knee bent and your right leg extended behind you. Keep your gaze forward and engage your core for stability.
5. Dandasana (Staff Pose)
As you exhale, step your left foot back to meet your right foot, coming into a high plank position. Align your body in a straight line from head to heels, engaging your core and activating your entire body.
6. Ashtanga Namaskara (Eight-Limbed Salute)
Slowly lower your knees, chest, and chin to the ground, keeping your hips lifted. This pose is also known as the “knees-chest-chin” pose and strengthens your arms, chest, and shoulders.
7. Bhujangasana
(Cobra Pose): Inhale as you slide forward and lift your chest off the ground, keeping your arms bent and close to your body. Lift your gaze upward, stretching the front of your body and opening your heart.
8. Adho Mukha Svanasana (Downward Facing Dog Pose)
Exhale and lift your hips, pressing your palms and heels into the ground. Create an inverted “V” shape with your body, lengthening your spine and stretching your hamstrings and calves.
9. Ashwa Sanchalanasana (Low Lunge Pose)
Inhale as you step your right foot forward between your hands, returning to the lunge position.
10. Hasta Padasana (Hand to Foot Pose)
Exhale and bring your left foot forward to meet your right foot. Keep your legs straight as you fold forward, deepening the stretch in the back of your legs.
11. Hastauttanasana (Raised Arms Pose)
Inhale as you sweep your arms out and up, arching your back slightly and reaching towards the sky.
12. Pranamasana (Prayer Pose)
Exhale and bring your hands back to the heart center, returning to the starting position. This pose allows you to ground yourself, connect with your breath, and complete the Surya Namaskar sequence.
By flowing through these 12 poses with conscious breath and intention, Surya Namaskar becomes a dynamic practice that invigorates the body, calms the mind, and cultivates a deep sense of connection with the sun’s radiant energy.
Conclusion
Remember to move with mindfulness, honoring your body’s limitations and modifications as needed. As you progress in your practice, you can gradually increase the number of rounds and deepen your experience with each repetition.
Surya Namaskar offers numerous benefits, including increased strength, flexibility, and mental clarity. It is a practice that nurtures and nourishes the body, mind, and spirit. If you are interested in sharing the transformative power of Surya Namaskar and hot yoga, consider undertaking a hot yoga teacher training program with YogaFX. Their Yoga Alliance certified courses, led by Mr. Ian, provide a comprehensive foundation in hot yoga, including the 26 and 2 yoga style. The training programs offer the opportunity to deepen your practice, expand your knowledge, and become a skilled and confident teacher.
Surya Namaskar is a powerful and revered yoga sequence that embraces the radiant energy of the sun. By practicing the 12 poses of Surya Namaskar, individuals can experience enhanced physical strength, flexibility, and mental clarity. When incorporated into hot yoga, particularly the 26 and 2 yoga style, the benefits of Surya Namaskar are amplified by the therapeutic effects of the heat. For those inspired to share the transformative power of hot yoga, YogaFX offers comprehensive hot yoga teacher training programs, including specialized courses in Bikram Yoga. Embarking on a Bikram Yoga teacher training with YogaFX opens the door to a fulfilling and rewarding journey of self-discovery, growth, and the opportunity to guide others on their path to wellness through the practice of hot yoga.
