What is Surya Namaskar?
Surya Namaskar, also called Sun Salutation, is a sequence of 12 powerful yoga postures that together create a complete workout for the body and mind. Not only is it an excellent cardiovascular exercise, but it also brings balance, flexibility, and inner peace.
The best time to practice Surya Namaskar is early in the morning on an empty stomach. Each full round includes two sets, and every set has 12 yoga poses (asanas). While there are different variations of this practice, choosing one method and following it consistently gives the most benefits.
Beyond physical health, Surya Namaskar is a way to express gratitude to the Sun, the ultimate source of life and energy on Earth.
Step-by-Step Surya Namaskar Guide
Step 1: Pranamasana (Prayer Pose)
Stand at the front of your mat with feet together, weight evenly balanced. Open your chest and relax the shoulders. Inhale as you raise your arms, and exhale while bringing your palms together at your chest in a prayer position.
Step 2: Hastauttanasana (Raised Arms Pose)
Inhale, lift your arms upward and backward, keeping your biceps close to your ears. The focus here is to stretch the body upward from the heels to the fingertips.
Tip: Gently push the pelvis forward while reaching up without straining your back.
Step 3: Hastapadasana (Standing Forward Bend)
Exhale and bend forward from the hips, keeping your spine straight. Bring your palms down beside your feet.
Tip: Bend your knees slightly if needed, then try to straighten them gradually while keeping your palms fixed.
Step 4: Ashwa Sanchalanasana (Equestrian Pose)
Inhale and stretch your right leg back as far as possible. Place your right knee on the floor and look upward.
Tip: Keep your left foot exactly between your palms for proper alignment.
Step 5: Dandasana (Stick Pose)
Inhale and take your left leg back to align your body in a straight line, like a plank.
Tip: Keep arms perpendicular to the floor and engage your core.
Step 6: Ashtanga Namaskara (Eight-Point Salutation)
Exhale, gently lower your knees, chest, and chin to the mat, keeping your hips slightly raised. Your two hands, two feet, two knees, chest, and chin (eight points) should touch the ground.
Step 7: Bhujangasana (Cobra Pose)
Slide forward, lifting your chest into Cobra pose. Keep your elbows bent and shoulders away from the ears while looking upward.
Tip: Inhale while pressing your chest forward and exhale as you lower your navel. Don’t overstrain your back.
Step 8: Adho Mukha Svanasana (Downward-Facing Dog Pose)
Exhale, raise your hips, and form an inverted “V” shape with your body.
Tip: Try to place your heels on the ground and lengthen your spine by pushing the tailbone upward.
Step 9: Ashwa Sanchalanasana (Equestrian Pose)
Inhale, bring your right foot forward between the palms, with the left knee resting on the floor. Look upward.
Tip: Ensure the right calf is perpendicular to the floor and press the hips downward for a deeper stretch.
Step 10: Hastapadasana (Standing Forward Bend)
Exhale, bring your left foot forward and place your palms on the floor. Bend the knees if needed.
Tip: Gradually straighten your knees and, if possible, touch your nose to your knees.
Step 11: Hastauttanasana (Raised Arms Pose)
Inhale, roll your spine up and raise your arms overhead, bending slightly backward while pushing your hips outward.
Tip: Stretch upward more than backward, keeping your biceps close to your ears.
Step 12: Tadasana (Mountain Pose)
Exhale, return to a straight standing position and bring your arms down to your sides. Relax and observe your breath.
This completes one set. Repeat the sequence, starting with the left leg in Step 4 and Step 9, to complete a full round.
Benefits of Surya Namaskar
- Promotes cardiovascular health
- Stimulates the nervous system
- Tones, stretches, and strengthens muscles
- Helps in weight management and fat loss
- Boosts the immune system
- Enhances memory, focus, and concentration
- Relieves stress and calms the mind
- Improves flexibility and overall physical fitness
Surya Namaskar is more than just exercise—it’s a moving meditation that nurtures body, mind, and spirit when practiced daily.
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