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SURYA NAMASKAR Poses, Steps and Benefits: Surya Namaskar or Sun Salutation holds a lot of importance in the world of yoga. It is a series of twelve yoga asanas performed as a prayer to the sun. it is said to be a prayer to seek sun’s energy. This energy is said to have a rejuvenating effect of your mind and body.

Surya Namaskar is ideally performed facing east in the early hours of the day, usually during the time of sunrise. It is known to bring a positive impact on your body and soul. The ancient yogis used to believe that this series of asanas hold the potential to activate the chakra system in our body which helps to awaken your consciousness and enhances your intuitive abilities.

If you’re someone who is looking for an intense workout to keep your body in shape but lack time for it, Surya namaskar yoga is the perfect alternative to it. It acts like a full-body workout and takes no more than 25-30 minutes when you do 12 sets of Surya namaskar which is equivalent to 288 yoga poses.

How to do Surya Namaskar Step by Step?


STEP 1: Pranamasana Yoga

This pose is commonly known as the prayer pose. This is the first pose in the Surya Namskar series. To perform this, stand straight with your feet placed close to each other. Then take in a deep breath and relax your shoulders. While you inhale raise both your arms on the sides and during the course of exhaling, bring together both your palms in a prayer position.

STEP 2: Hasta Uttanasana Yoga

This pose is commonly known as the raised arms pose. Keep your palms together from the last step, lift your arms such that your biceps are close to your ears and stretch backwards.

STEP 3: Hasta Padasana Yoga

This pose is known as hand to foot pose. While breathing out, bend forward and try to touch the floor with your hands. Make sure that while performing this pose your spine remains straight.

STEP 4: Ashwa Sanchalanasana Yoga

This is commonly known as equestrian pose. Now, bend your right knee forward such that your palms should be touching the ground and your right knee is placed between them. Stretch back your left leg such that your left knee touches the ground and the sole of your foot is pointed in upward direction. Make sure that your head is positioned in upward direction. Maintain a slow rhythmic breathing.

STEP 5: Dandasana Yoga

This pose is known as the stick pose. Now, stretch your right leg backwards such that your body is balanced on your palms and toes. Your body should be straight, representing a stick. Make sure that your arms are perpendicular to the floor.

STEP 6: Ashtanga Namaskara Yoga

This is salutation to sun with eight parts of your body. Now, as you maintain your breathing, slowly bring your knees down to the ground. Push your body forward such that your chest is relaxed on the floor. Make sure that your chin touches the ground. Now, your two hands, your feet, chin, chest and two knees will be the eight body parts in the salutation position.

STEP 7: Bhujangasana Yoga

This pose is commonly known as the cobra pose. Now, raise your upper body such that your palms balance your body and the lower part of the body is stretched backwards on the floor. Stretch back your head as far as possible. Make sure your head is positioned towards the ceiling. Your navel should be touching the floor.

See Also – Bhujangasana Yoga, Cobra Pose Steps and Benefits

STEP 8: Adho Mukha Svanasana Yoga

This is known as the downward facing dog position. Keep your hands in the same position from the previous step. Slowly lift up your hips to form an inverted ‘V”. Make sure that your elbows and knees are not bent.

STEP 9:  Ashwa Sanchalanasana Yoga

Now, come back to the equestrian pose from step 4 but this time with right leg stretched backwards and your left leg between your palms.

STEP 10: Hasta Padasana Yoga

Now, bring both your legs together and repeat step 3. Make sure that your knees are straight but if you’re a beginner and feel discomfort while performing this pose, you can slightly bend your knees.

STEP 11: Hasta uutanasana

Now, stretch your body backwards with your hands raised and repeat step 2.

STEP 12: Tadasana Yoga

This is commonly known as the mountain pose. With your hands stretched upwards, straighten your body and exhale. Bring down your arms to your side and relax.

See Also TADASANA Yoga, The Mountain Pose, Steps and Benefits

Benefits of Surya Namaskara Pose:

  • For someone who is looking to manage or reduce body weight in a healthy way, Surya Namaskara forms the ideal exercise
  • It helps to calm down your mind and enhances your concentration.
  • It energizes the nervous system of your body and decreases mental fatigue.
  • It helps to regulate the flow of blood in the body thus, helping in controlling blood pressure and reducing palpitations
  • It is very beneficial for lungs and can help decrease the probability of getting tuberculosis
  • Since it regulates the blood flow, it also helps in regaining the glow in the skin
  • It helps to improve the working of your intestine and helps in maintaining a healthy digestive system
  • For women suffering from irregular menstrual cycles, Surya Namaskara has been found to be very effective in correcting that disorder
  • It helps in keeping the sugar level of the body in control and is very effective for people suffering from diabetes
  • It helps to fight insomnia

Contraindications of Surya Namaskara

  • If you feel bodily weakness, you should refrain from doing this series
  • For someone who is has lower back pain and spinal disorders, Surya Namaskara can do more harm than good
  • For people suffering from high blood pressure, this series should not be performed without expert supervision
  • Surya Namaskara is not recommended for pregnant women as it puts a lot of pressure on back and abdomen
  • If you’re someone who has a wrist injury, you should not perform this exercise
  • Surya Namaskra is not advisable for arthritis patients

Conclusion of Surya Namaskara

Surya Namaskara is one of the oldest and important series of poses in the world of yoga. It is beneficial for people of every age. Multiple benefits can be reaped from it for enhancing physical and mental health.

If 20-30 minutes of Surya Namaskara can provide you with the gains of a full-body workout, what can be better than that?

SURYA NAMASKAR Poses, Steps and Benefits

Read our article on Weight Loss.

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