Surya Namaskar

Surya Namaskar: Introduction, Procedure & Benefits of Surya Namaskar


In the world of yoga, few practices are as revered and celebrated as Surya Namaskar, or Sun Salutation. Rooted in ancient Indian tradition, this sequence of yoga poses is a harmonious blend of physical, mental, and spiritual exercise that honors the sun’s life-giving energy. Surya Namaskar is not just a series of postures; it’s a holistic experience that has been embraced by millions around the globe. In this blog, we delve into the rich tapestry of Surya Namaskar, exploring its benefits, the sequence of poses, and how you can make it an integral part of your daily routine.

The Sequence of Poses of Surya Namaskar

A complete round of Surya Namaskar involves a series of 12 yoga poses, each synchronized with a specific breath cycle. The continuous flow between poses creates a seamless rhythm that helps improve circulation, stimulate the vital organs, and rejuvenate the entire body. Let’s explore the sequence:

1. Pranamasana (Prayer Pose)

Pranamasana ( surya namaskar

The journey begins with Pranamasana, where you stand tall, palms pressed together in front of your heart, focusing on centering your mind and connecting with your breath. This pose symbolizes gratitude and respect, setting the tone for the practice ahead.

2. Hasta Uttanasana (Raised Arms Pose)

Hasta Uttanasana ( surya namaskar)

As you inhale, gracefully extend your arms overhead in Hasta Uttanasana. This gentle backbend stretches the spine and opens up the chest, promoting improved lung capacity and increased flexibility.

3. Uttanasana (Forward Bend Pose)

Uttanasana ( surya namaskar )


Exhale and fold forward into Uttanasana, allowing your hands to touch the floor or rest on your shins. This pose releases tension from the spine, hamstrings, and lower back while calming the mind and enhancing blood circulation to the brain.

4. Ashwa Sanchalanasana (Equestrian Pose)

Ashwa sanchalanasana ( surya namaskar)


Stepping one leg back into a lunge, Ashwa Sanchalanasana embodies the strength and grace of a rider on horseback. This pose stretches the hip flexors, builds core stability, and prepares the body for the subsequent poses.

5. Dandasana (Plank Pose)

Dandasana | Plank Pose | surya namaskar

Transiting from Ashwa Sanchalanasana, shift into a push-up position known as Dandasana or Plank Pose. This pose strengthens the arms, shoulders, and core muscles, fostering better posture and body alignment.

6. Ashtanga Namaskara (Eight-Limbed Pose)

astanga namaskaram | surya namaskar

Lowering your knees, chest, and chin to the mat, Ashtanga Namaskara provides a grounding moment in the sequence. This pose strengthens the arms, while the controlled breath keeps the mind focused and present.

7. Bhujangasana (Cobra Pose)


Inhale deeply and lift your chest into Bhujangasana, resembling a cobra with raised head. This backbend energizes the spine, opens the heart, and invigorates the digestive system.

8. Parvatasana (Mountain Pose)

parvatasana ( surya namaskar )

Transitioning from Bhujangasana, push back into Parvatasana or Downward-Facing Dog Pose. This inverted V-shaped pose stretches the entire body, particularly the hamstrings, calves, and shoulders, while also promoting mental clarity.

9. Ashwa Sanchalanasana (Equestrian Pose)

Ashwa sanchalanasana ( surya namaskar)


Repeat the Equestrian Pose on the other side to ensure balance and symmetry in the practice.

10. Uttanasana (Forward Bend Pose)

Uttanasana ( surya namaskar )


Returning to Uttanasana, breathe deeply as you fold forward again. Notice the increased flexibility and ease of movement in your body as you revisit this pose.

11. Hasta Uttanasana (Raised Arms Pose)

Hasta Uttanasana ( surya namaskar)


With a full inhale, rise into Hasta Uttanasana once more, embracing the sense of expansiveness and joy that this pose brings.

12. Pranamasana (Prayer Pose)

Pranamasana ( surya namaskar

Finally, come full circle and conclude your Sun Salutation practice by returning to Pranamasana. Feel the sense of accomplishment, gratitude, and serenity that encapsulates the essence of Surya Namaskar.

Benefits of Surya Namaskar

The regular practice of Surya Namaskar offers a plethora of physical, mental, and emotional benefits. Here are some key advantages:

  1. Flexibility and Strength: Surya Namaskar stretches and strengthens the entire body, enhancing flexibility and muscle tone.

  2. Improved Digestion: The poses stimulate the digestive organs, aiding in digestion and alleviating constipation.

  3. Stress Reduction: The rhythmic flow and conscious breath promote relaxation, reducing stress and anxiety.

  4. Enhanced Circulation: The dynamic movement increases blood flow, which improves cardiovascular health.

  5. Weight Management: Surya Namaskar helps burn calories, contributing to healthy weight management.

  6. Mind-Body Connection: The synchronized breath and movement cultivate mindfulness and self-awareness.

  7. Balanced Hormones: Regular practice can help regulate hormonal imbalances and menstrual irregularities.

Incorporating Surya Namaskar into Your Routine

To reap the full benefits of Surya Namaskar, consider integrating it into your daily routine. A consistent practice, even just a few rounds, can have a transformative impact on your overall well-being. Here’s a suggested approach:

  1. Choose a Suitable Time: Surya Namaskar is traditionally practiced during sunrise, but you can choose a time that fits your schedule.

  2. Warm-Up: Begin with a gentle warm-up to prepare your body for the sequence. Simple stretches or a few rounds of deep breathing work well.

  3. Start Slowly: If you’re new to Surya Namaskar, start with a few rounds and gradually increase the number as you become more comfortable.

  4. Listen to Your Body: Pay attention to how your body feels in each pose. Avoid pushing yourself too hard and focus on maintaining proper alignment.

  5. Stay Hydrated: Drink water before and after your practice to stay hydrated.

  6. Practice with Intent: Connect with the essence of each pose and focus on your breath to enhance the mind-body connection.


Surya Namaskar is a timeless practice that honors the sun, promotes physical vitality, and nurtures inner peace. As you journey through the sequence of poses, you’ll discover a renewed sense of energy, balance, and harmony. Whether you’re a seasoned yogi or just beginning your yoga journey, Surya Namaskar offers a profound way to connect with your body, mind, and spirit. Embrace the power of this ancient practice and embark on a transformative journey toward holistic well-being.



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