HERE IS HOW YOU DO SURYA NAMASKAR, DEMONSTRATION BY MALAIKA ARORA

By Anshika Khera

Surya Namaskar is a sequence of twelve flowing poses, done traditionally in a specific order. Malaika Arora, for a long time , has been promoting spiritual wellness. She has been a fitness icon and is also the  founder of Diva Yoga. She recently, once again shared her deep connection with Yoga. This time , she has demonstrated each step of Surya Namaskar. She described it as “ not just a physical practice, but a sacred mantra.”

Surya Namaskar is often done to honor the energy of the sun and  is considered as a spiritual practice and not just a physical workout.

In her caption, Malaika writes, “Each breath attunes you to solar energy, awakening your Sushumna Nadi, dissolving inner fog, and syncing your rhythm with nature’s eternal flow. Done with awareness, it becomes a moving prayer-a daily offering to the light within and around you.”

The twelve poses , as Malaika demonstrated , are as follows:

1 – Pranamasana : The prayer pose

Mantra: Om Mitraya Namaha

2- Hasta Uttanasana : The Raised Arms Pose

Mantra: Om Ravaye Namaha.

3- Padahastasana : The hand to foot pose

Mantra: Om Suryaya Namaha

4- Ashwa Sanchalanasana : The Equestrian Pose

Mantra: Om Bhanave Namaha

5- Dandasana : The stick Pose/plank

Mantra: Om Khagaya Namaha

6- Ashtanga Namaskar: The Eight-limbed salute

Mantra: Om Pusne Namaha

7- Bhujangasana: The cobra pose

Mantra: Om Hiranyagarbhaya Namaha

8- Parvatasana : The Mountain Pose

Mantra: Om Maricaye Namaha.