what are the steps of Surayanamaskar

Question

what are the different sequencing of suryanamaskar? How to do first and last?

Answer 1

Surya namaskar is a sequence of yogic exercises which combines yogasanas and breathing at same time. In advanced, it is synchronised with mantras and chakra visualisation also for spiritual advancement.

So, Surya namaskar has 12 postures each stretching postures now a days. Earlier, in traditional times, it used to consist of 16 postures.

I know of the three sequences and all sequences are equally important. However, on international standards, third one is better.

1st Pattern:

1. Pranamasana
2. Hastottanasana
3. Padhastasana
4. Vama Ashwasanchalan
5. Parvatasana
6. Shashtangasana
7. Bhujangasana
8. Parvatasana
9. Dakshina Aswasanchalasana
10. Padahastasana
11. Hastottanasana
12. Pranamasana

2nd Pattern (devised by Swami Dhirender Brahmachari)

1. Pranamasana
2. Hastottanasana
3. Padhastasana
4. Vama Ashwasanchalan
5. Vama Ashwasanchalan with both hands raised above the shoulders.
6. Dakshina Aswasanchalasana
7. Dakshina Aswasanchalasana with both hands raised above the shoulders.
8. Parvatasana
9. Shashtangasana
10. Bhujangasana
11. Padahastasana
12. Pranamasana

3rd Pattern:

Starting Position: Pranamasana

1. Hastottanasana (Piraiasana)
2. Padahastasana
3. Ashwa-sanchalasana
4. Dwipadhasanchalasana
5. Sasankasana
6. Sastanganamaskar
7. Bhujangasana
8. Parvatasana
9. Sasankasana
10. Ashwasanchalasana
11. Padhastasana
12. Pranamasana