Hatha Yoga Surya Namaskar
For many years, people have been practicing Hatha Yoga, a renowned form of yoga that focuses on the complete body. It activates all the chakras in the body and promotes overall wellness—both physical and spiritual.
The term Hatha Yoga is derived from the words ‘Ha’ (representing the sun Nadi) and ‘Tha’ (representing the moon Nadi). Nadis are energy channels throughout the body. Balancing your nadis helps in harmonizing your energy—this is the essence of Sun Salutation.
Hatha Yoga
Hatha Yoga Surya Namaskar is one of the oldest and most traditional forms of sun salutation. Many people practice it to attain complete fitness. It consists of 24 yoga positions, where 12 poses are repeated in reverse to complete one full cycle.
These poses not only serve as a standalone sequence but also form the foundation for many other yoga postures. Even performing Hatha Surya Namaskar for just 15 to 20 minutes can provide significant benefits.
Let’s explore the 12 yoga positions involved in the sequence. Remember: the sequence should be followed exactly, as proper order is essential for the practice.
1. Pranamasana (Prayer Pose)
In this asana, stand straight in a prayer position.
Steps to perform:
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Stand tall and bring both palms together in front of your chest, as in a traditional namaskar.
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Keep your body relaxed and mentally express gratitude to the sun.
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Breathe naturally.
2. Hasta Uttanasana (Raised Arms Pose)
Steps to perform:
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Inhale while raising both your hands overhead.
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Keep your arms shoulder-width apart and stretch upwards.
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Slightly bend your upper body, arms, and head backward.
3. Padahastasana (Hand to Foot Pose)
Steps to perform:
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Exhale as you bend forward from the waist.
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Bring your palms or fingers to the sides of your feet or onto the floor.
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Keep your knees straight.
4. Ashwa Sanchalanasana (Equestrian Pose)
Steps to perform:
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Inhale and stretch either leg (right or left) backward.
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Place both hands on the floor beside the front foot.
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Bend the front knee and keep your arms straight.
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Arch your back and tilt your head backward.
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Gaze at the center of your eyebrows.
5. Parvatasana (Mountain Pose)
Steps to perform:
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Keep your hands and right foot in position.
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Move the front foot backward beside the other.
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Raise your buttocks while lowering your head between your arms.
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Your body should form a triangle.
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Keep your arms and legs straight, with heels pointing toward the ground.
6. Ashtanga Namaskara (Eight-Limbed Salutation)
Steps to perform:
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Position your hands and feet properly.
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Lower your chin, chest, and knees to the floor.
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Keep your toes tucked under.
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Raise your hips and abdomen.
7. Bhujangasana (Cobra Pose)
Steps to perform:
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With your hands and legs in position, slide your chest forward.
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Raise your head and shoulders.
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Straighten your elbows and arch your back like a cobra.
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Keep your hips and thighs close to the ground.
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Gaze upward at the space between your eyebrows.
8. Parvatasana (Mountain Pose Again)
Steps to perform:
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Exhale and return to Parvatasana by lifting your buttocks.
9. Ashwa Sanchalanasana (Repeat – Equestrian Pose)
Steps to perform:
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Place your palms on the ground and move the right foot forward.
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Bend your left leg and bring the left foot between both hands.
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Lower the right knee to the floor.
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Push the pelvis forward, arch the back, tilt the head back, and gaze upward.
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Inhale during the pose.
10. Padahastasana (Hand to Foot Pose Again)
Steps to perform:
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Bring your right foot next to your left.
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Keep both legs straight.
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Slowly bring your forehead toward your knees without straining.
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Exhale gently.
11. Hasta Uttanasana (Raised Arms Pose Again)
Steps to perform:
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Straighten your arms and spine in one line.
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Raise your torso while stretching your arms overhead.
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Keep your hands and shoulders apart.
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Slightly bend your head and upper body backward.
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Inhale while straightening the body.
12. Pranamasana (Prayer Pose Again)
Steps to perform:
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Return to the starting position.
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Bring both palms together in front of your chest.
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Exhale slowly and bring awareness back to your body.
To complete one full round (positions 13 to 24), repeat the same sequence starting with the opposite leg.
