The 12 Poses of Sun Salutation and Their Benefits

 The 12 Poses of Sun Salutation and Their Benefits


Sun Salutation, or Surya Namaskar, is a sequence of 12 yoga poses that are performed in a flowing series, ideally facing the rising sun. This ancient practice not only energizes the body but also provides numerous physical and mental benefits. Each pose in the Sun Salutation has its unique contribution to the overall routine. Here's a breakdown of the 12 poses and their benefits:

  1. Pranamasana (Prayer Pose)

    • Benefits: Centers the mind and body, improves focus and concentration.

  2. Hasta Uttanasana (Raised Arms Pose)

    • Benefits: Stretches and tones the abdominal muscles, expands the chest.

  3. Padahastasana (Hand to Foot Pose)

    • Benefits: Stretches the hamstrings, calves, and spine, improves digestion.

  4. Ashwa Sanchalanasana (Equestrian Pose)

    • Benefits: Strengthens the legs, increases flexibility in the spine and neck.

  5. Dandasana (Stick Pose)

    • Benefits: Strengthens the arms, shoulders, and legs, improves posture.

  6. Ashtanga Namaskara (Salute with Eight Parts Pose)

    • Benefits: Strengthens the arms, chest, and legs, enhances flexibility.

  7. Bhujangasana (Cobra Pose)

    • Benefits: Strengthens the spine, opens the chest and shoulders, improves digestion.

  8. Parvatasana (Mountain Pose)

    • Benefits: Stretches the spine and legs, strengthens the arms and legs.

  9. Ashwa Sanchalanasana (Equestrian Pose)

    • Benefits: Similar to the fourth pose, it strengthens the legs and improves flexibility.

  10. Padahastasana (Hand to Foot Pose)

    • Benefits: Repeats the third pose benefits, improving flexibility and digestion.

  11. Hasta Uttanasana (Raised Arms Pose)

    • Benefits: Similar to the second pose, it stretches the abdomen and chest.

  12. Pranamasana (Prayer Pose)

    • Benefits: Centers the mind and body, completes the sequence with a sense of calm.


Benefits of Practicing Sun Salutation

  1. Improves Flexibility: The sequence of poses stretches and tones various muscles, enhancing overall flexibility.

  2. Enhances Strength: Regular practice strengthens the muscles, particularly in the arms, legs, and core.

  3. Boosts Circulation: The flowing movement increases blood circulation, promoting a healthy cardiovascular system.

  4. Aids Digestion: Certain poses stimulate the digestive organs, improving digestion and metabolism.

  5. Reduces Stress: The mindful breathing and movements help calm the mind, reducing stress and anxiety.

  6. Promotes Weight Loss: The dynamic nature of the sequence can help in burning calories and promoting weight loss.

  7. Increases Energy Levels: Practicing Sun Salutation in the morning invigorates the body and mind, setting a positive tone for the day.

Incorporate Sun Salutation into your daily routine to experience these holistic benefits and improve your overall well-being.

Print a copy of the 12 poses of Sun Salutation above and practice at your own pace and timing. Before making any changes to your diet and exercise routine, be sure to consult your doctor first. 

Start Each Day Off With Gratitude & Live Well Daily

Dr. Omilade

Ayurban Wellness

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