The International Day of Yoga is widely celebrated across countries on June 21 annually since 2015 in a bid to raise awareness regarding the importance and benefits of yoga. The word ‘Yoga’ is derived from the Sanskrit root ‘Yuj’, meaning ‘to join’ or ‘to yoke’ or ‘to unite’. As per Yogic scriptures, the practice of Yoga leads to the union of individual consciousness with that of the Universal Consciousness, indicating a perfect harmony between the mind and body, Man & Nature. According to modern scientists, everything in the universe is just a manifestation of the same quantum firmament.

Surya namaskar also named ‘The Ultimate Asana’ or ‘The King of Yoga’, Surya Namaskar translates as Sun Salutation combines 12 yoga poses with rhythmic breathing and mantras salutation to the sun. Getting into the meaning of Surya Namaskar clearly expresses that it is a technique of saluting the Sun with all dedication. 

Rig Veda even emphasizes its importance by declaring, “Surya is the Soul, both of the moving and unmoving beings“. Therefore, Surya namaskar is not only a yogic practice but also considered a pious one. 

Let us look into the 12 poses of the Surya namaskar, 

Praanasana  : 

  • Stand upright bringing the feet together and arms by your sides.

  • Slowly bend your elbows to join your palms in a Namaskar Mudra in front of the chest. 

  • Close your eyes, relax the entire body, and keep breathing normally.  

Benefits 

Helps to calm the body and mind.  The prayer pose signifies the dedication toward the Sun and sun salutation. It calms the mind, develops patience, and relieves stress or anxiety.  

Hasta Uttanasana : 

  • After exhaling deeply in prayer pose, inhale – separating the hands raising, and stretching the arms over the head. 

  • Inhale, look up and bend the body slightly backward and push the pelvis forward 

  • Keep the arms shoulder-width apart. 

  • Feel the stretch in the belly and the expansion of the lungs.  

Benefits 

• Reduces backache, and improves digestion. 

• It also relieves backaches, and fatigue, and cures mild anxiety. 

• Stretches the arms, abdomen, neck, and back muscles. 

• This posture is beneficial in improving digestion.  

Padahastasana : 

  • Exhale and fold forward from the hips placing the palms on the floor on either side of the feet. 

  • Try to bring the head as close as possible to the knees. 

  • The chest rests against the thighs holding this position.  

Benefits 

• Reduces insomnia, massages abdominal organs, and Stretches hamstrings. 

• It strengthens the thighs, calves, and knees. 

• It even relieves anxiety, stress, and headaches. 

• This pose has therapeutic action on insomnia and osteoporosis. 

• It is also beneficial for the digestive and reproductive systems.  

Ashwa Sanchalanasana : • Inhale, step the right leg back pushing the foot as far as possible, placing the knee on the floor with tucked-in toes. • Bend the left knee to place the foot on the floor. • Press the palms or fingertips beside the left foot on the floor. • Arch the back and tilt the head backward lifting the chin to look up.

Benefits 

• Increases mental power, improves hip flexibility, increases lung capacity, strengthens quadriceps, and tones kidney and liver. 

• It increases lung capacity and improves the respiratory system. 

• It cures constipation, indigestion, and sciatica.  

Dandasana : 

  • Inhale draws the left foot backward placing it beside the right. 

  • Exhale curling the toes in and pressing the hands on the floor to lower the chest closer to the floor. 

  • Balance the entire body on the toes and hands.

Benefits 

• Improves posture, and builds core strength. 

• This posture focuses on strengthening the core muscles and tones the abdominal muscles. 

• It strengthens the arms, shoulders, and wrists. 

• The core muscles are actively engaged in holding this posture that helps in burning the abdominal fat.

Ashtanga Namaskara : 

  • Exhale and lower the knees to the floor and take your hips slightly back. 

  • Slide a little forward placing the chest and chin on the floor. 

  • Therefore, only the toes, knees, chest, hands, and chin touch the floor.

  • The buttocks, hips, and abdomen are kept raised.

Benefits 

• Develops the chest, and improves spine flexibility. 

• It strengthens the arms and leg muscles. 

• This pose also relieves digestive ailments.  

Bhujangasana: 

  • Inhale, lower the hips, point the toes back, and slide the chest forward. 

  • Arch the back rolling the shoulders down. 

  • Slowly look up like the cobra raises its hood.  

Benefits 

• Tones abdominal muscles, and reduces symptoms of fatigue, and asthma. 

• It improves blood circulation. 

• It improves the flexibility of the spine.

• This relieves menstrual pain, backache, and sciatica.  

Parvatasana : 

  • Exhaling lifts the hips and pushes them back to place the heels on the floor and straighten the arms. 

  • Lower the head between the arms, forming an inverted V with the legs, arms, and back.

  • Press the palms and heels on the floor, and take a few breaths.  

Benefits 

• Relives varicose veins, improves blood circulation, and increases height. 

• This inverted pose supplies oxygenated blood to the brain and calms the mind. 

• It also improves body posture and helps in increasing height.  

 Ashwa Sanchalanasana : 

  • Inhale, step the right leg back pushing the foot as far as possible, placing the knee on the floor with tucked-in toes. 

  • Bend the left knee to place the foot on the floor. 

  • Press the palms or fingertips beside the left foot on the floor.

  • Arch the back and tilt the head backward lifting the chin to look up.

 Benefits 

  • Increases mental power, improves hip flexibility, increases lung capacity, strengthens quadriceps, and tones kidney and liver. 

  • It increases lung capacity and improves the respiratory system. 

  • It cures constipation, indigestion, and sciatica.

Padahastasana : 

  • Exhale and fold forward from the hips placing the palms on the floor on either side of the feet. 

  • Try to bring the head as close as possible to the knees. 

  • The chest rests against the thighs holding this position.  

Benefits 

• Reduces insomnia, massages abdominal organs, and Stretches hamstrings. 

• It strengthens the thighs, calves, and knees. 

• It even relieves anxiety, stress, and headaches. 

• This pose has therapeutic action on insomnia and osteoporosis. 

• It is also beneficial for the digestive and reproductive systems.  

Hasta Uttanasana : 

  • After exhaling deeply in prayer pose, inhale -separating the hands raising, and stretching the arms over the head. 

 • Inhale, look up and bend the body slightly backward and push the pelvis forward 

 • Keep the arms shoulder-width apart. 

 • Feel the stretch in the belly and the expansion of the lungs.  

Benefits 

• Reduces backache, and improves digestion. 

• It also relieves backaches, and fatigue, and cures mild anxiety. 

• Stretches the arms, abdomen, neck, and back muscles. 

• This posture is beneficial in improving digestion.  

Praanasana : 

  • Stand upright bringing the feet together and arms by your sides. 

  • Slowly bend your elbows to join your palms in a Namaskar Mudra in front of the chest. 

  • Close your eyes, relax the entire body, and keep breathing normally.  

Benefits 

Helps to calm the body and mind.  

The prayer pose signifies the dedication toward the Sun and sun salutation. 

It calms the mind, develops patience, and relieves stress or anxiety.