Surya Namaskar – (Sun Salutation)

Surya Namaskar – the Sun Salutation, a timeless practice that welcomes the day with grace. In this blog, we'll explore the gentle movements that honour the sun and energize your body. Join us on this journey of vitality and inner harmony.

What is Surya Namaskar?

Sun Salutation, also known as Surya Namaskar, is a traditional sequence of yoga poses. Warm up the body, is an essential part of Surya Namaskar Yoga and is most commonly performed at the beginning of a yoga session.

The 12 Surya Namaskar postures are done one after another in a row whose aim is to stretch out and strengthen various parts of the body. These moves are smooth-flowing and rhythmic with the breath. There are standing poses, forward bends, backbends, and mild inversions. The exercise that unfolds from one pose into another provides for a complete body workout.

The name Surya Namaskar came from the Sanskrit words "Surya," (sun) and "Namaskar", (greeting or salutation). It is a way of paying homage to the sun which is revered as a source of energy and life in many societies. In this regard, it has been suggested that performing Sun Salutations at sunrise can increase its benefits since the early morning sun is considered good for both physical and mental health.

One should do Surya Namaskar yoga for various reasons. First, it strengthens your body as well as enhancing balance and flexibility. Furthermore, a series of postures improve the cardiovascular system, help reduce weight and lead to overall fitness improvement. Finally, it brings down stress levels and relaxes the brain thus improving concentration.

Surya Namaskar can be practiced by anyone regardless of his/her age or level of fitness. For those who are starting they may try with some rounds then increase after getting strength and flexibility better. If you have never practiced yoga or have experience in it; however, including Surya Namaskar into your routine will lead to significant shifts in physical health first then mental well-being over time.

Surya Namaskar Steps to Follow

Here are the steps to perform Surya Namaskar (Sun Salutation):

Step 1. Pranamasana (Prayer pose)

To start your Surya Namaskar, also known as the Sun Salutation, assume the Prayer Pose known as Pranamasana. Stand tall at the front of your mat with feet together or hip-width apart and hands joined together in a prayer position over your heart. Close your eyes to breathe deeply and set intentions for this practice, taking a moment to bring yourself into awareness through breathing and sun salutations. Practicing gratitude and appreciation while honouring the divine energy within you is what this pose signifies.

Step 2. Hasta Uttanasana (Raised arms pose)

Take a deep breath, lift your arms upwards and reach out high towards the sky. Keep looking up, hands clasped together at chest level with relaxed shoulders Hasta Uttanasana is an extension of the spine which opens up the chest and prepares the body for subsequent movements in a sun salutation.

Step 3. Hastapadasana (Standing forward bend)

Exhale as you hinge forward from your hips while keeping your spine long and letting your chest move toward your thighs. Letting hands rest on either side of the feet on the floor or grabbing ankles or calves is another option. Standing Forward Bend or hastapadasana elongates hamstrings, stretches calves, and gives traction to the spine thereby calming brain waves that generate stress feeling

Step 4. Ashwa Sanchalanasana (Equestrian pose)

Take a deep breath and step the right foot behind into a low lunge position with the knee at ninety degrees bent and the left knee resting exactly above your ankle. Keep the tips of your fingers on the ground for balance, with your chest up and eyes gazing straight ahead. This pose also referred to as Equestrian Pose enables one to build their leg muscles, opens them up along with hips as well as enhances stability.

Step 5. Dandasana (Stick pose)

As you exhale, bring your left foot back to meet the right so that you are in a high plank with your body forming a straight line from your head to heels, feeling like there is a rod running through it. Powerfully engage your core muscles while pressing down strongly into both palms and toes against the floor. There is also Stick Pose which tones arms plus shoulders and maintains good posture as well as firming stance.

Step 6. Ashtanga Namaskara (Salute with eight parts or points)

Lower down on to knees, chest and chin; keep elbows close to the sides of the body. The hips should slightly be lifted off from the floor area below it. It builds arm strength hence called Salute with Eight Parts or Points thus opening out the upper back, and chest stretching the abdomen for later backward bends.

Step 7. Bhujangasana (Cobra pose)

Inhale as you slide forward and upward, lifting your chest and gaze towards the sky while keeping your pelvis grounded. Press your palms into the mat and draw your shoulders away from your ears. Bhujangasana, or Cobra Pose, stretches the chest, shoulders, and abdomen while improving spinal flexibility and relieving back pain.

Step 8. Adho Mukha Svanasana (Downward facing dog pose)

Exhale as you lift your hips towards the sky, coming into an inverted V-shape with your body. Keep your hands shoulder-width apart, feet hip-width apart, and heels reaching towards the ground. Press firmly into your palms and engage your thighs to lengthen your spine. Adho Mukha Svanasana, or Downward Facing Dog Pose, strengthens the arms, shoulders, and legs while stretching the spine, hamstrings, and calves.

Step 9. Ashwa Sanchalanasana (Equestrian pose)

Inhale as you step your right foot forward between your hands, returning to the low lunge position. Keep your left knee lifted off the mat and your chest open as you gaze forward. Ashwa Sanchalanasana, the Equestrian Pose, promotes balance and stability while stretching the hip flexors and groin muscles.

Step 10. Hastapadasana (Standing forward bend)

Exhale as you step your left foot forward to meet the right, coming back into the Standing Forward Bend position. Keep your spine long and your chest reaching towards your thighs, with your hands resting on the floor or grasping your ankles. Hastapadasana, or Standing Forward Bend, continues to stretch the hamstrings, calves, and spine while calming the mind and releasing tension.

Step 11. Hasta Uttanasana (Raised arms pose)

Inhale deeply as you sweep your arms overhead, returning to the Raised Arms Pose. Stretch tall towards the sky, keeping your palms pressed together and shoulders relaxed. Hasta Uttanasana, the Raised Arms Pose, elongates the spine, opens the chest, and prepares the body for the final posture in the Sun Salutation sequence.

Step 12. Tadasana (Mountain Pose)

Exhale and return to an upright position, bringing your arms down to your sides. Stand tall and firm in Tadasana, feeling grounded and centered. This pose stabilizes the body and mind, bringing the sequence to a calm and balanced conclusion. Tadasana improves posture, strengthens the legs, and enhances overall body awareness.

Benefits of Surya Namaskar

This dynamic pattern is an essential component of many yoga practices, and it is renowned for its multiple health benefits. Including Surya Namaskar in your daily routine can have a significant impact on your physical and emotional health.

One of the main benefits of Surya Namaskar is its capacity to increase flexibility. The vigorous movements in Surya Namaskar stretch numerous muscles, increasing mobility and decreasing stiffness. Regular practice can also help to build muscles, particularly in the arms, legs, and core, resulting in greater overall strength and endurance.

Surya Namaskar yoga is great for cardiovascular health. The continual flow of motions increases the heart rate, improves circulation, and promotes heart health. Furthermore, Surya Namaskar promotes weight loss by burning calories and improving metabolism.

Surya Namaskar has also been shown to improve mental well-being. The emphasis on breath and movement coordination reduces stress and anxiety, promoting a state of peace and relaxation. The meditative aspect improves mental clarity and concentration.

Surya Namaskar can help you live a more balanced and healthier lifestyle. Whether you are a beginner or an experienced practitioner, the benefits of Surya Namaskar are available to all. Adopt this ancient technique to boost your physical fitness, mental well-being, and general vitality.


Surya Namaskar is a profound ritual that harmonizes our being with the eternal cadence of nature and the divine. It goes beyond simple physical exercise. Through its practice, we embody the ageless teachings of yoga and embrace the radiant essence of existence itself, awakening not just our bodies but also our minds and souls. 

Join the journey comes to an end, radiate the warmth and life of the sun, bringing Surya Namaskar's bright energy into our everyday lives and illuminating each step of our road with its transformative power.