Which Yoga Asana Has 12 Poses? Simple Guide to Surya Namaskar
When we hear the question, “Which yoga asana has 12 poses?” the simple answer is Surya Namaskar, also known as the Sun Salutation. It is not just one simple pose but a beautiful sequence made up of 12 different yoga poses. Each pose connects to the next like steps in a dance, helping your body stretch, bend, and become strong.
Let’s explore everything about this amazing asana in plain, easy words!
What is Surya Namaskar?
Surya Namaskar is a special way of greeting the sun. “Surya” means “Sun” and “Namaskar” means “to bow” or “to greet with respect”. So, when we do Surya Namaskar, we are showing respect and thankfulness to the sun, which gives life to everything on Earth.
It is an ancient practice that is part of yoga. Yoga itself is a very old system from India that teaches how to keep our body, mind, and breath healthy. Surya Namaskar is often done early in the morning when the sun rises, but you can do it anytime to feel fresh and active.
Why Does Surya Namaskar Have 12 Poses?
There is a special reason why Surya Namaskar has 12 poses. Long ago, people noticed that there are 12 different phases of the sun’s journey throughout the year. Each month, the sun changes a little bit in the sky. These 12 poses are connected to those 12 phases, making Surya Namaskar a complete cycle of energy and movement.
Also, the number 12 helps balance all parts of the body. It stretches, bends, strengthens, and relaxes different muscles, giving a full workout in just one round.
The 12 Poses of Surya Namaskar
Here are the 12 poses of Surya Namaskar explained simply:
1. Pranamasana (Prayer Pose)
Stand straight with your feet together. Bring your hands together in front of your chest as if you are praying. This pose helps you calm your mind and prepare your body for the movements ahead.
2. Hasta Uttanasana (Raised Arms Pose)
Stretch your arms up high above your head and bend your back slightly. Look up towards your hands. This pose stretches your body upwards and wakes up your spine.
3. Hasta Padasana (Hand to Foot Pose)
Bend forward from your hips and try to touch your feet with your hands. It is okay if you cannot touch your toes yet; just reach as far as you can. This pose makes your back and legs more flexible.
4. Ashwa Sanchalanasana (Equestrian Pose)
Step your right leg back and place your knee on the floor. Keep your left foot between your hands and look up. This pose helps you balance and strengthens your legs.
5. Dandasana (Stick Pose)
Move your left foot back to meet your right foot. Now your body should be in a straight line like a stick or a plank. This pose builds strength in your arms, shoulders, and stomach.
6. Ashtanga Namaskara (Salute with Eight Parts Pose)
Lower your knees, chest, and chin to the floor while keeping your hips a little up. Your hands, chest, knees, chin, and feet touch the ground, making it eight parts of your body touching the floor. This pose makes your body ready for deeper back bends.
7. Bhujangasana (Cobra Pose)
Slide your body forward and lift your chest up like a snake raising its head. Keep your elbows slightly bent. This pose stretches your chest and strengthens your lower back.
8. Adho Mukha Svanasana (Downward Facing Dog Pose)
Lift your hips up high to form a shape like an upside-down V. Press your hands and feet into the floor. This pose stretches your whole body and makes your arms and legs strong.
9. Ashwa Sanchalanasana (Equestrian Pose)
Bring your right foot forward between your hands again. Let your left knee drop to the floor and look up. Just like earlier, this pose balances and stretches your body.
10. Hasta Padasana (Hand to Foot Pose)
Bring your left foot forward to join the right foot. Bend forward and try to touch your toes again. This pose helps in relaxing your spine and legs.
11. Hasta Uttanasana (Raised Arms Pose)
Stretch your arms up towards the sky and bend your back slightly. Feel the energy moving upwards. It gives your body a final beautiful stretch.
12. Pranamasana (Prayer Pose)
Stand straight again and bring your hands together in front of your chest. This pose ends the cycle and helps you feel peaceful and thankful.
Benefits of Doing Surya Namaskar
Surya Namaskar is like a magic gift for your body and mind. Here are some important benefits:
- Makes Your Body Strong: Each pose works on different muscles. It makes your legs, arms, stomach, and back stronger.
- Increases Flexibility: As you bend and stretch, your muscles and joints become more flexible. It helps you move easily in daily life.
- Improves Breathing: You learn to breathe properly when you move from one pose to another. Deep breathing gives more oxygen to your body, making you feel more alive and fresh.
- Boosts Blood Circulation: Each pose helps your blood move better in your body. Good blood flow keeps your heart healthy.
- Gives Energy: Doing Surya Namaskar in the morning wakes you up better than coffee. It fills you with energy to start your day.
- Helps in Weight Management: If you do many rounds of Surya Namaskar every day, it burns calories and helps you maintain a healthy weight.
- Makes Your Mind Calm: Surya Namaskar is not only exercise for the body but also for the mind. It makes you peaceful and focused.
Tips for Beginners
If you are new to yoga, do not worry. Here are some easy tips:
- Start Slow: Do not rush. Learn each pose slowly. Doing it correctly is more important than doing it fast.
- Listen to Your Body: If something feels too hard, do not force yourself. Stretch gently. With practice, you will improve.
- Focus on Breathing: Always breathe deeply and calmly. Try to match your breathing with your movements.
- Practice Regularly: Doing Surya Namaskar every day, even for a few minutes, makes a big difference.
- Warm Up First: Do a little warm-up like jumping jacks or light jogging in place before starting. This prepares your body.
- Use a Yoga Mat: A soft mat keeps your hands and feet from slipping.
Common Mistakes to Avoid
Even simple-looking poses can go wrong if we are not careful. Here are mistakes to watch out for:
- Not Aligning the Body Properly: Make sure your back is straight when needed and your knees do not go past your toes in lunges.
- Holding Breath: Remember to keep breathing. Holding your breath can make you tired faster.
- Skipping Warm-Up: Jumping straight into the poses without warming up can hurt your muscles.
- Doing Too Much Too Soon: It is exciting to learn new things, but doing too many rounds without practice can cause pain. Start with 2-3 rounds and slowly increase.
- Not Relaxing at the End: Always take a minute to relax after finishing Surya Namaskar. It helps your body absorb all the good effects.
Fun Facts About Surya Namaskar
- Some people call it the “King of Yoga Poses” because it covers stretching, bending, breathing, and meditation all in one.
- Traditional yoga teachers say that doing 108 rounds of Surya Namaskar on special days like New Year’s can bring good luck and positive energy.
- Even famous athletes and actors do Surya Namaskar to stay fit!
Now you know that the answer to “Which yoga asana has 12 poses?” is Surya Namaskar. It is a wonderful gift from yoga that teaches us how to move, breathe, and live in a healthy way. With just a few minutes of practice each day, you can make your body strong, flexible, and full of life.
Start slowly, enjoy the journey, and soon you will feel like a sunbeam yourself — full of light and energy!
