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12 Poses of Surya Namaskar: Embarking on a Sun-Kissed Yoga Journey

Prepare to immerse yourself in the radiant world of Surya Namaskar, a dynamic and invigorating yoga sequence comprising 12 transformative poses. As the keywords suggest, the “12 poses of Surya Namaskar” encapsulate a series of flowing movements that honor the sun and embrace its life-giving energy. This ancient practice not only offers a profound physical workout but also rejuvenates the mind and uplifts the spirit. Join us as we explore each pose’s significance and discover the transformative power that lies within the sun’s gentle embrace. Embark on this sun-kissed yoga journey, and let the radiance of Surya Namaskar illuminate your path.

Pose 1: Pranamasana (Prayer Pose)

We begin our journey with Pranamasana, also known as the Prayer Pose. Stand tall with your palms pressed together at your heart center. This pose sets the tone for the practice, allowing us to center ourselves and connect with our breath. It prepares us to embrace the transformative energy of the sun and honor the divine within us.

“Don’t Let Fear Interfere With Your Future”

Pose 2: Hastauttanasana (Raised Arms Pose)

Raise your arms above your head, stretching towards the sky in Hastauttanasana. As you reach for the sun, feel the expansion in your chest and the lengthening of your spine. This pose awakens a sense of openness and vitality, inviting the sun’s radiant energy into your being. Embrace the power of this uplifting posture as you bask in the sun’s glow.

Pose 3: Hasta Padasana (Hand to Foot Pose)

Bend forward and bring your hands to your feet in Hasta Padasana. This pose allows for a deep stretch in the hamstrings and back, while also encouraging introspection and grounding. As you fold forward, surrender any tension or stress, and reconnect with the earth beneath you. Let the sun’s warmth and light infuse every cell of your being.

Pose 4: Ashwa Sanchalanasana (Equestrian Pose)

Step your right foot back into a lunge position, with your hands resting on your front knee in Ashwa Sanchalanasana. This pose activates the legs, stretches the hip flexors, and cultivates balance and stability. Embrace the fiery strength within you, fueled by the sun’s energy. Feel the power of your inner warrior awakening as you move through this dynamic pose.

Pose 5: Dandasana (Staff Pose)

From Ashwa Sanchalanasana, bring your left foot back to meet your right foot, coming into Dandasana, or Staff Pose. Sit tall with your legs extended, feet flexed, and hands resting beside your hips. This pose strengthens the core, improves posture, and enhances concentration. As you sit in the stillness, feel the sun’s energy flowing through you, providing warmth and support.

Pose 6: Ashtanga Namaskara (Salute with Eight Limbs Pose)

Lower your knees, chest, and chin to the floor, keeping your hips lifted in Ashtanga Namaskara. This pose builds upper body strength and engages the core. It symbolizes surrender and humility, reminding us to offer our efforts to the greater power of the sun. Embrace the heat and intensity of this pose as it purifies and invigorates both body and mind.

Pose 7: Bhujangasana (Cobra Pose)

From Ashtanga Namaskara, lower your hips to the ground and lift your chest into Bhujangasana, the Cobra Pose. This heart-opening posture strengthens the back muscles, improves spinal flexibility, and stimulates digestion. As you rise, imagine the sun’s rays infusing your heart with love, compassion, and vitality. Feel the energy radiating through your entire being.

Pose 8: Adho Mukha Svanasana (Downward Facing Dog Pose)

Press back into Adho Mukha Svanasana, or Downward Facing Dog Pose. This pose lengthens the spine, strengthens the arms and legs, and rejuvenates the entire body. As you root down through your hands and feet, feel the sun’s energy grounding and stabilizing you. Surrender any tension as you allow the pose to release stagnant energy, creating space for renewed vitality.

Pose 9: Ashwa Sanchalanasana (Equestrian Pose)

Step your right foot forward again into Ashwa Sanchalanasana, mirroring the previous lunge on the opposite side. Feel the symmetry and balance in your body as you engage your core and activate the leg muscles. Embrace the sun’s energy as it guides you through this familiar and empowering pose.

Pose 10: Hasta Padasana (Hand to Foot Pose)

Returning to Hasta Padasana, fold forward and bring your hands to your feet once more. Notice any changes in your body and breath since the last time you performed this pose. Allow the sun’s warmth to penetrate deeper into your muscles and joints, facilitating a sense of surrender and release. Embrace the journey of self-discovery and renewal that unfolds with each repetition.

Pose 11: Hastauttanasana (Raised Arms Pose)

Reach your arms overhead in Hastauttanasana, just as you did earlier. This time, notice the increased range of motion and the heightened sense of connection with the sun’s energy. As you stretch towards the sky, feel a surge of vitality coursing through your body. Embrace the sun’s radiant energy, nourishing your spirit and inspiring transformation.

Pose 12: Pranamasana (Prayer Pose)

Return to Pranamasana, the final pose of Surya Namaskar. Stand tall with your palms pressed together at your heart center. Take a moment to express gratitude for the sun’s life-giving energy and for the journey you have undertaken. Let the warmth and light of the sun permeate every cell of your being, leaving you feeling revitalized and uplifted.

Benefits of Regular Surya Namaskar Practice

Regular practice of Surya Namaskar offers a multitude of benefits. It improves flexibility, strength, and stamina, while also promoting mental clarity, focus, and relaxation. Surya Namaskar is a complete workout for the entire body, providing cardiovascular benefits and improving overall fitness. This sun-kissed yoga sequence also awakens the chakras, balances the energy system, and fosters a deeper connection with oneself and the world.


As you delve into the transformative journey of Surya Namaskar, you will experience the profound effects of connecting with the sun’s radiant energy. If you are inspired to deepen your practice and share the gift of hot yoga, consider embarking on a Bikram yoga teacher training with YogaFX. Led by Mr. Ian, a Yoga Alliance certified instructor, YogaFX offers comprehensive and immersive training programs that will equip you with the skills and knowledge to become a confident and effective hot yoga teacher. Allow the radiance of Surya Namaskar to guide you towards the transformative path of Bikram Hot YogaFX teacher training, where you can continue to explore the depths of this powerful practice and inspire others on their yoga journey. Embrace the sun’s energy, ignite your inner light, and let Surya Namaskar illuminate your path.