Surya Namaskar Yoga Steps and Benefits

The Surya Namaskara (Sun Salutation) yoga is a sequence of twelve asanas. The origin of surya namaskara lie in India. In India all followers of Hindu religion worship Sun as a god and all surya namaskara poses is regularly practice in many Indian schools. If you have a busy schedule and looking for a single mantra to stay fit and healthy, then here's is the solution. Surya Namaskar is a set of 12 powerful yoga postures that provide you a good cardiovascular workout. All these twelve postures are good for calming the mind and making the body in shape and healthy.

Best Time for Doing Surya Namaskar

The best time for doing Surya Namaskar is in early morning on an empty stomach. 
Surya Namaskar Yoga Steps and Benefits
Surya Namaskar Yoga Steps and Benefits

Surya Namaskar Yoga Steps

Surya Namaskar (Sun Salutation) consists of two sets. All twelve postures complete one set of Surya Namaskar. In second step, you need to repeat the same sequence of postures but in steps 4 and 9 given below you have to move left leg instead of right leg.

1. Pranamasana (Prayer pose)

Surya Namaskar- Pranamasana (Prayer pose)
Surya Namaskar- Pranamasana (Prayer pose)

  • Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet.
  • Expand your chest and relax your shoulders.
  • As you breathe in, lift both arms up from the sides and as you exhale, bring your palms together in front of the chest in prayer position.

2. Hastauttanasana (Raised Arms pose)

Surya Namaskar-Hastauttanasana (Raised Arms pose)
Surya Namaskar-Hastauttanasana (Raised Arms pose)
  • Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers.

3. Hasta Padasana (Hand to Foot pose)

Surya Namaskar- Hasta Padasana (Hand to Foot pose)
Surya Namaskar- Hasta Padasana (Hand to Foot pose)

  • Breathing out, bend forward from the waist, keeping the spine erect. As you exhale completely, bring the hands down to the floor, beside the feet.

How to deepen this yoga stretch?

  • You may bend the knees, if necessary, to bring the palms down to the floor. Now make a gentle effort to straighten the knees.
  • It's a good idea to keep the hands fixed in this position and not move them henceforth until we finish the sequence.

4. Ashwa Sanchalanasana (Equestrian pose)

Surya Namaskar Ashwa Sanchalanasana (Equestrian pose)
Surya Namaskar- Ashwa Sanchalanasana (Equestrian pose)

  • Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up.

How to deepen this yoga stretch?


  • Ensure that the left foot is exactly in between the palms.

5. Dandasana (Stick pose)

Surya Namaskar- Dandasana (Stick pose)
Surya Namaskar- Dandasana (Stick pose)

  • As you breathe in, take the left leg back and bring the whole body in a straight line.

How to deepen this yoga stretch?


  • Keep your arms perpendicular to the floor.

6. Ashtanga Namaskara (Salute With Eight Parts Or Points)

Ashtanga Namaskara
Ashtanga Namaskara
  • Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit.
  • The two hands, two feet, two knees, chest and chin (eight parts of the body touch the floor).

7. Bhujangasana (Cobra pose)

Surya Namaskar- Bhujangasana (Cobra pose)
Surya Namaskar- Bhujangasana (Cobra pose)
  • Slide forward and raise the chest up into the Cobra posture.You may keep your elbows bent in this pose, the shoulders away from the ears. Look up.

How to deepen this yoga stretch?

  • As you inhale, make a gentle effort to push the chest forward; as you exhale, make a gentle effort to push the navel down. Tuck the toes under. Ensure you're stretching just as much as you can; do not force.

8. Parvatasana (Mountain pose)

Surya Namaskar- Parvatasana (Mountain pose)
Surya Namaskar- Parvatasana (Mountain pose)
  • Breathing out, lift the hips and the tail bone up, chest downwards in an 'inverted V' (/\) posture.

How to deepen this yoga stretch?

  • If possible, try and keep the heels on the ground and make a gentle effort to lift the tailbone up, going deeper into the stretch.

9. Ashwa Sanchalanasana (Equestrian pose)

Ashwa Sanchalanasana (Equestrian pose)
Ashwa Sanchalanasana (Equestrian pose)
  • Breathing in, bring the right foot forward in between the two hands, left knee down to the floor, press the hips down and look up.

How to deepen this yoga stretch?

  • Place the right foot exactly between the two hands and the right calf perpendicular to the floor. In this position, make a gentle effort to push the hips down towards the floor, to deepen the stretch.

10. Hasta Padasana (Hand to Foot pose)

Hasta Padasana (Hand to Foot pose)
Hasta Padasana (Hand to Foot pose)
  • Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary.

How to deepen this yoga stretch?

  • Gently straighten the knees and if you can, try and touch your nose to the knees. Keep breathing.

11. Hastauttanasana (Raised Arms pose)

Hastauttanasana (Raised Arms pose)
Hastauttanasana (Raised Arms pose)

  • Breathing in, roll the spine up, hands go up and bend backwards a little bit, pushing the hips slightly outward.

How to deepen this yoga stretch?


  • Ensure that your biceps are beside your ears. The idea is to stretch up more rather than stretching backwards.

12. Tadasana

Surya Namaskar- Tadasana
Surya Namaskar- Tadasana
  • As you exhale, first straighten the body, then bring the arms down. Relax in this position, observe the sensations in your body.

Surya Namaskar Yoga Benefits

  • Tones up the digestive system by the alternate stretching and compression of abdominal organs. It activates digestion and gets rid of constipation and dyspepsia.
  • Strengthens abdominal muscles.
  • Thoroughly ventilates the lungs, and oxygenates the blood.
  • Acts as detoxifying agent, by getting rid of enormous quantity of carbon dioxide and other toxic gases.
  • Promotes sleep and calms anxiety.
  • Tones up the nervous system and improves memory.
  • Normalizes the activity of the endocrine glands - especially the thyroid gland.
  • Refreshes the skin. Prevents Skin disorders.
  • Improves muscle flexibility.
  • In women, stimulates the breasts to help firmness normally. Restores any lost elasticity, through stimulation of glands and the strengthening of pectoral muscles.
  • menstrual irregularity and assists in easy childbirth.
  • Suppresses
  • Prevents loss of hair and graying.
  • Helps reduce fat.
  • Reduces abnormal prominence of the Adam's apple.
  • Eliminates unpleasant smells from the body.
  • Lends grace and ease of movements to the body.
  • Revives and maintains the spirit of youthfulness.
  • Broadens chest and beautifies arms.
  • Makes the spine and waist flexible.
  • Produces health, strength, efficiency and longevity.

Previous
Next Post »