Surya Namaskar 12-vinyasa

Samasthiti ( Starting Position)

• Stand straight, keep your arms are free at the sides, the knees and foot are together and straight. Take deep breathe and start 

Steps to perform Surya Namaskar 12 - Vinyasa :

Step 1 : Urdhava Hastasana / Upward Prayer Pose 

• Inhale and bring your arms up over the head and stretch it. Extend the head up as much as possible.
• Bend your body backwards, keeping the arms alongside the ears and the knees are straight
• Focus your eyes on the sky. While in pose, take fast breathe (inhale and exhale)

Benefits :

• Stretches the arms and shoulders

Step 2 : Padahastasana / The Hand to Foot Pose

• After step1, exhale the breathing, slowly bend forwards and place your hands on the floor besides each foot.
•  The legs should not bend at the knees.
•  Unable to place the hands on the floor then bend how much you can.
• Relax your head and neck in this pose
• While in asana, receive fast breathe. So that you can expand some more

Benefits :

• Relief from back pain
• Good circulation of blood
• Stretches the leg muscles and back

Step 3 : Uttanasana / Flat back Pose

• Same as step 2, slowly up your head, look at the straight.
• In pose, receive quick breathe

Benefits :

• Stretches the neck
• Helps from neck ache

Step 4 : Chaturanga Dandasana / Four-Limbed-Staff Pose

• Then step 3, drop down on the floor, inhale the breathing and raise your body with thehelp of palm and toe, maintain your body in a straight line. Look straight and do quick breathe
• Note : While in practice, you will get your body in a straight line

Benefits :

• It gives strength to the abdomen, wrist and arms

Step 5 : Bhujangasana / Cobra Pose

• After step 4, fall down on the floor, inhaling slowly and bend your chest, head and neck upwards with the help of palms. 
• Retain your legs and toes in a straight line on the floor
• The elbows should be straight

Benefits :

• Improves the digestion, Strengthens the spine, chest, shoulders and arms
• Decrease the menstrual problems
• Increases the flexibility
• Improves the blood circulation and oxygen

Step 6 : Parvatasana / Downward facing dog pose

• Followed by step 5, exhaling gradually, lift your body and hips up like a mountain
• Keep your palm and heels flat on the floor
• Head down between the arms and look at the toes
• Ensure your knees are straight

Benefits :

• Strengthens the arms and waist
• Reduce the tension in shoulder areas and neck 

Step 7 : Padahastasana / The hand to foot Pose

• After step 6, jump slightly and bring both hands at the sides of foot
• The knees should be straight
• This posture is same as step 2

Step 8 : Uttanasana/ Flat back pose

Step 9 : Full bend Pose

• Next step 7, fold the hands to the both legs.
• The forehead is down towards the knees
• It is also called complete bend

Benefits :

• Stretches the leg muscles
• Reduces the belly fat

Step 10 : Urdhava Hastasana / Upward prayer Pose

• Inhale slowly and stretches the arms up over the head
• Bend the body backwards and keep your arms alongside the ears
• Knees are straight
• This is same as position as step 1

At last, down your arms slowly along side the body and breathe normally. Return to samasthiti and relax 2 to 3 minutes

Note :

• The 9 - Vinyasa of surya namaskar gives exercise to the whole body
• This is for initial stage of the yoga beginners
• Repeat these sequence of poses daily at least 3 to 4 times
• Next, surya namaskar 17 - vinyasa will be continue