In today’s fast-paced world, Surya Namaskar—or the Sun Salutation—offers a moment of stillness, gratitude, and strength. More than just a sequence of yoga poses, Surya Namaskar is a spiritual connection to the rising sun, paying homage to the life-giving energy that sustains all of us. Whether you’re a beginner or a seasoned yogi, this ancient practice can heal the body, calm the mind, and uplift the soul.
What Is Surya Namaskar?
Surya Namaskar is a dynamic series of 12 yoga poses performed in a flow, typically facing the rising sun. It is not just physical exercise—it’s a holistic practice that combines movement, breath, and mindfulness.
Each pose is synchronized with a deep breath and is often accompanied by a chant or mantra that honors the sun’s energy. This makes the practice both meditative and energizing.
Step-by-Step Guide – 12 Poses of Surya Namaskar
Here’s how to do one full round (both sides) of Surya Namaskar A with breath coordination:
1. Pranamasana (Prayer Pose)
How to Do: Stand tall, palms together in front of the chest in Namaste.
Breathing: Inhale and exhale.
Emotional Touch: Set an intention—peace, healing, strength.
2. Hasta Uttanasana (Raised Arms Pose)
How to Do: Inhale, stretch arms up and slightly back, opening the chest.
Breathing: Inhale deeply.
Feel: Open your heart to the sun’s warmth.
3. Padahastasana (Standing Forward Bend)
How to Do: Exhale, bend from hips, touch toes or floor.
Breathing: Exhale fully.
Feel: Let go of stress and surrender.
4. Ashwa Sanchalanasana (Equestrian Pose)
How to Do: Inhale, step right leg back, look up.
Feel: Ground yourself. Be present.
5. Dandasana (Plank Pose)
How to Do: Exhale, step the other leg back, body in a straight line.
Feel: Channel inner strength.
6. Ashtanga Namaskara (Eight-Limbed Pose)
How to Do: Lower knees, chest, and chin to floor.
Breathing: Hold breath.
Feel: Total surrender. Ego dissolves.
7. Bhujangasana (Cobra Pose)
How to Do: Inhale, slide forward, chest up.
Feel: Rise from the heart.
8. Parvatasana (Mountain Pose / Downward Dog)
How to Do: Exhale, lift hips, heels touch mat.
Feel: Stretch and awaken every cell.
9. Ashwa Sanchalanasana (Repeat with Left Leg)
Inhale and bring the left foot forward.
Feel: Balancing both energies.
10. Padahastasana (Forward Bend)
Exhale, bring the back foot forward.
Feel: Calm and centered.
11. Hasta Uttanasana (Raised Arms Pose)
Inhale, rise with arms overhead.
Feel: Rebirth. Radiate light.
12. Pranamasana (Prayer Pose)
Exhale, return to Namaste.
Feel: Gratitude. Completion.
One complete Surya Namaskar = 12 steps. Do 3–12 rounds daily.
Emotional and Physical Benefits
Why It Touches the Heart
Surya Namaskar connects body and soul. Every stretch releases emotions stored in the muscles. Practicing it with awareness turns the routine into a moving meditation.
Mental Benefits
Reduces anxiety and depression
Improves focus and mental clarity
Promotes inner peace and resilience
Physical Benefits
Improves flexibility and posture
Strengthens the core, arms, and legs
Boosts metabolism and aids digestion
Balances hormones and increases energy
Best Time to Practice
Early morning, ideally at sunrise
On an empty stomach
Practice in an open, quiet space—preferably where sunlight can touch your skin.
Tips for Beginners
Start slow—just 3 rounds a day is enough
Focus on breath: inhale on expansion, exhale on contraction
Use a yoga mat for comfort and alignment
Don’t push your body—respect its limits
