Surya Namaskar Ke 12 Steps: Sahi Tarika, Saans aur Aam Galtiyan

Latika · MA in Yoga, NET QualifiedUpdated 12 October 2026 · 3 min read

Surya Namaskar 12 asanas ki ek series hai jo saans ke saath ek flow mein ki jaati hai. Ismein poori body kaam karti hai: haath, pair, kamar, pet aur saans. Isiliye ise yoga class ka dil maana jaata hai, aur hamari har class mein Surya Namaskar hota hai.

Ek round mein 12 steps hote hain. Pehle round mein daaya pair peeche jaata hai, doosre mein baaya. Dono milkar ek poora set bante hain.

Surya Namaskar ke 12 steps

1. 1
   Pranamasana (Prayer Pose) · saans chhodeinMat ke aage seedhe khade hon, haath chhaati ke saamne namaste mein.
2. 2
   Hasta Uttanasana (Raised Arms) · saans leinHaath upar le jaakar halka sa peeche jhukein. Kamar par zor na daalein, chhaati ko khulne dein.
3. 3
   Padahastasana (Forward Bend) · saans chhodeinKamar se aage jhukein, haath pairon ke paas. Haath zameen tak na pahunchein toh ghutne halke mod lein.
4. 4
   Ashwa Sanchalanasana (Lunge) · saans leinDaaya pair peeche le jaayein, ghutna zameen par. Aage wala ghutna ankle ke upar rahe, nazar saamne.
5. 5
   Parvatasana (Mountain) · saans chhodeinBaaya pair bhi peeche, hips upar uthakar ulta V banayein. Ediyan zameen ki taraf.
6. 6
   Ashtanga Namaskara · saans rok karGhutne, chhaati aur thodi zameen par, hips thode upar. Body ke aath hisse zameen ko chhoote hain.
7. 7
   Bhujangasana (Cobra) · saans leinAage sarak kar chhaati uthayein. Kohniyan thodi mudi aur kandhe kaanon se door rahein.
8. 8
   Parvatasana (Mountain) · saans chhodeinHips wapas upar, phir se ulta V.
9. 9
   Ashwa Sanchalanasana (Lunge) · saans leinDaaya pair haathon ke beech aage laayein, baaya ghutna zameen par.
10. 10
    Padahastasana (Forward Bend) · saans chhodeinPeeche wala pair bhi aage laakar aage jhukein.
11. 11
    Hasta Uttanasana (Raised Arms) · saans leinSeedhi kamar ke saath upar uthein, haath upar.
12. 12
    Pranamasana (Prayer Pose) · saans chhodeinHaath wapas namaste mein. Agla round baaye pair se shuru karein.

High BP, heart ki problem, hernia, kamar ki slip disc ya pregnancy mein Surya Namaskar doctor ki salah aur teacher ki nigraani mein hi karein. Periods mein dheema karein ya aaram karein.

Beginners kitne round karein?

Pehle hafte 3 se 5 round dheere dheere, har step mein ek poori saans ke saath. Jab steps yaad ho jaayein aur saans tootne na lage, tab har hafte 2 se 3 round badhayein. Speed se zyada sahi posture aur saans ka saath zaroori hai.

Aam galtiyan

• Saans rokna ya ulti saans lenaUpar uthte waqt saans lein, neeche jhukte waqt chhodein. Yaad na rahe toh dheema ho jaayein.
• Hasta Uttanasana mein kamar par zorPeeche jhukna chhaati se hona chahiye, kamar ke neeche wale hisse se nahi.
• Lunge mein aage wala ghutna panjon se aageGhutna hamesha ankle ke theek upar rahe, warna ghutne par dabav padta hai.
• Bhujangasana mein kandhe kaanon takKandhe neeche aur peeche rakhein, gardan lambi.
• Bahut tez karnaTez Surya Namaskar cardio jaisa lag sakta hai, par galat posture ke saath strain bhi badhta hai. Pehle sahi, phir tez.

Surya Namaskar ke fayde

• Poori body ka warm-up aur stretch, kuch hi minute mein.
• Haath, pair aur core mein taakat.
• Saans aur movement ka taal-mel, jisse mann shaant hota hai.
• Roz kiya jaye toh stamina aur flexibility dheere dheere badhti hai.
• Weight loss routine ka achha hissa. Padhein ghar baithe weight loss ke liye yoga.

Yeh article general jaankari ke liye hai, medical salah nahi. Koi health condition, injury ya pregnancy ho toh yoga shuru karne se pehle doctor se baat karein.