What are the Surya Namaskars?

Sun Salutations (Sirya Namaskar) is a sequence of 12 postures that flow and are traditionally performed at sunrise when the air is rich with prana. There are three versions of the Sun Salutation, however all of them include the following postures:

  • Pramamasana (prayer pose)
  • Hastauttanasana (lifting arms up and slightly back from prayer pose)
  • Hasta Padasana (bend forward from the waist)
  • Ashwa Sanchalanasana (stretching parallel to the ground and looking up)
  • Dandasana (stepping right leg backward)
  • Ashtanga Namaskara (left leg follows and body is parallel to the ground)
  • Bhujangasana (Cobra pose)
  • Parvatasana (Mountain Pose, but not standing) , or you can use Downward Facing Dog
  • Ashwa Sanchalanasana (return to  low lunge pose)
  • Hasta Padasana (bringing left foot forward and bending forward)
  • Hastauttanasana (lifting arms up and slightly back from prayer pose)
  • and finally return into Pramamasana (prayer pose). 

Now let us go into the history and break down of some essential yoga poses…