surya namaskar An instruction bookle

30.00


The 12 Steps of Surya Namaskar

  1. Pranamasana (Prayer Pose)

    • Stand upright, hands folded in front of your chest

    • Inhale and exhale calmly

    • Focus on grounding and stillness

  2. Hastauttanasana (Raised Arms Pose)

    • Inhale, raise arms overhead, stretch back slightly

    • Keep biceps close to ears, lift chest

  3. Padahastasana (Hand to Foot Pose)

    • Exhale, bend forward from hips

    • Try to touch palms to the floor beside feet

    • Keep knees straight as much as possible

  4. Ashwa Sanchalanasana (Equestrian Pose)

    • Inhale, stretch right leg back

    • Right knee on floor, look up

    • Left foot between hands

  5. Dandasana (Plank Pose)

    • Exhale, take left leg back

    • Body in a straight line

    • Arms perpendicular to the floor

  6. Ashtanga Namaskara (Eight-Limbed Pose)

    • Lower knees, chest, and chin to the floor

    • Exhale, hips slightly raised

    • Eight body parts touch floor (toes, knees, chest, chin, hands)

  7. Bhujangasana (Cobra Pose)

    • Inhale, slide forward and lift chest

    • Elbows close to the body

    • Look upward gently

  8. Adho Mukha Svanasana (Downward Dog)

    • Exhale, lift hips, form an inverted V

    • Heels toward the floor, stretch the back

  9. Ashwa Sanchalanasana (Equestrian Pose)

    • Inhale, bring right foot forward between hands

    • Left leg back, look up

  10. Padahastasana (Hand to Foot Pose)

  • Exhale, bring left foot forward

  • Bend down, try to touch floor

  1. Hastauttanasana (Raised Arms Pose)

  • Inhale, rise up, arms overhead

  • Slight backward stretch

  1. Pranamasana (Prayer Pose)

  • Exhale, bring hands to chest

  • Return to starting position


How to Practice

  • Begin with 3–6 rounds per day, gradually increasing

  • Maintain smooth breathing

  • Focus on each posture and your breath

  • Practice on an empty stomach, ideally at sunrise

Description


The 12 Steps of Surya Namaskar

  1. Pranamasana (Prayer Pose)

    • Stand upright, hands folded in front of your chest

    • Inhale and exhale calmly

    • Focus on grounding and stillness

  2. Hastauttanasana (Raised Arms Pose)

    • Inhale, raise arms overhead, stretch back slightly

    • Keep biceps close to ears, lift chest

  3. Padahastasana (Hand to Foot Pose)

    • Exhale, bend forward from hips

    • Try to touch palms to the floor beside feet

    • Keep knees straight as much as possible

  4. Ashwa Sanchalanasana (Equestrian Pose)

    • Inhale, stretch right leg back

    • Right knee on floor, look up

    • Left foot between hands

  5. Dandasana (Plank Pose)

    • Exhale, take left leg back

    • Body in a straight line

    • Arms perpendicular to the floor

  6. Ashtanga Namaskara (Eight-Limbed Pose)

    • Lower knees, chest, and chin to the floor

    • Exhale, hips slightly raised

    • Eight body parts touch floor (toes, knees, chest, chin, hands)

  7. Bhujangasana (Cobra Pose)

    • Inhale, slide forward and lift chest

    • Elbows close to the body

    • Look upward gently

  8. Adho Mukha Svanasana (Downward Dog)

    • Exhale, lift hips, form an inverted V

    • Heels toward the floor, stretch the back

  9. Ashwa Sanchalanasana (Equestrian Pose)

    • Inhale, bring right foot forward between hands

    • Left leg back, look up

  10. Padahastasana (Hand to Foot Pose)

  • Exhale, bring left foot forward

  • Bend down, try to touch floor

  1. Hastauttanasana (Raised Arms Pose)

  • Inhale, rise up, arms overhead

  • Slight backward stretch

  1. Pranamasana (Prayer Pose)

  • Exhale, bring hands to chest

  • Return to starting position


How to Practice

  • Begin with 3–6 rounds per day, gradually increasing

  • Maintain smooth breathing

  • Focus on each posture and your breath

  • Practice on an empty stomach, ideally at sunrise

Reviews

There are no reviews yet.

Only logged in customers who have purchased this product may leave a review.

Related products