Which asana is not done while doing Surya Namaskara ?

Question

Accepted Answer

The correct option is (3):

Dhanurasana, or Bow Pose, is correctly identified as the asana that is *not* a part of the traditional 12-step Surya Namaskar (Sun Salutation) sequence. Dhanurasana is a deep, prone back-bending posture used to stretch the entire front of the body and strengthen the back. While it is an excellent yoga pose, it is typically practiced as a standalone posture or as part of a deeper back-bending series, often serving as a preparatory pose for advanced backbends, but it is never integrated into the core steps of the standard Sun Salutation flow. The classical sequence is specifically designed for a rhythmic, breath-synchronized warm-up, and adding the static, intermediate-level commitment of Dhanurasana would disrupt its fluid nature.

The incorrect option is (1):
Parvatasana, which translates to Mountain Pose but is commonly used in Surya Namaskar to refer to **Adho Mukha Svanasana** (Downward-Facing Dog Pose), is an integral part of the flow, typically found as step 8. This pose is a transitional posture that provides a deep stretch to the hamstrings and calves while lengthening the spine. It is essential for linking the preceding Cobra Pose (Bhujangasana) with the subsequent Lunge Pose (Ashwa Sanchalanasana) in the sequence, making it a critical component of the practice.

The incorrect option is (2):
Bhujangasana, or Cobra Pose, is a fundamental pose within the Sun Salutation sequence, generally performed as step 7. This mild backbend serves the purpose of gently arching the spine, opening the chest, and preparing the body for the next stages of the flow. It follows the Ashtanga Namaskara (Eight-Limbed Pose) and precedes the Downward-Facing Dog Pose, acting as the primary back-strengthening movement in the sequence.

The incorrect option is (4):
Padhastasana, also known as **Uttanasana** (Standing Forward Bend), is a core component of Surya Namaskar, appearing as steps 3 and 10. This forward bend provides a significant stretch to the back of the legs and promotes fresh blood flow to the brain, serving to calm the nervous system. As it is performed twice—once to transition from the Upward Salute to the ground, and again when returning to the standing posture—its presence in the standard flow is undeniable.