Surya Namaskar, or Sun Salutation, is one of the most important yoga sequences practiced worldwide. It combines asanas (postures), pranayama (breathing), and mindful movement to energize the entire body. Whether you are a beginner or an advanced yogi, learning how to do Surya Namaskar correctly helps improve flexibility, strength, mental clarity, and overall wellness.
Performed early in the morning facing the rising sun, this 12-step yoga sequence expresses gratitude to the Sun—the source of life and energy. Let’s explore each step of Surya Namaskar, its correct posture, and breathing techniques for a holistic daily practice.
The 12 Steps of Surya Namaskar (Sun Salutation Yoga Sequence)
Each step in Surya Namaskar flows smoothly into the next, synchronizing breath with movement. Here’s a detailed step-by-step guide:
1. Pranamasana (Prayer Pose)
How to do: Stand straight, feet together, palms joined in front of the chest.
Breathing: Exhale completely and stay mindful.
Benefits: Calms the mind and prepares the body for practice.
2. Hastauttanasana (Raised Arms Pose)
How to do: Inhale deeply and raise your arms overhead, bending slightly backward.
Breathing: Inhale
Benefits: Expands the chest, strengthens shoulders, and improves digestion.
3. Hastapadasana (Hand to Foot Pose)
How to do: Exhale and bend forward from the hips, touching the floor beside your feet.
Breathing: Exhale
Benefits: Stretches the hamstrings and spine, improves blood flow to the head.
4. Ashwa Sanchalanasana (Equestrian Pose)
How to do: Inhale and stretch your right leg back, keeping the left knee bent and palms flat on the floor. Look up.
Breathing: Inhale
Benefits: Opens hips, strengthens the back, and enhances balance.
5. Dandasana (Plank Pose)
How to do: Exhale and take your left leg back, keeping your body in a straight line.
Breathing: Exhale
Benefits: Builds core and arm strength.
6. Ashtanga Namaskara (Eight-Limbed Pose)
How to do: Lower knees, chest, and chin to the floor while keeping the hips slightly raised.
Breathing: Hold breath
Benefits: Strengthens arms and shoulders, improves flexibility in the spine.
7. Bhujangasana (Cobra Pose)
How to do: Inhale and slide forward, raising the chest upward while keeping elbows close to the body.
Breathing: Inhale
Benefits: Opens the chest and lungs, stimulates abdominal organs.
8. Adho Mukha Svanasana (Downward Dog Pose)
How to do: Exhale and lift hips to form an inverted V shape.
Breathing: Exhale
Benefits: Strengthens legs and arms, calms the mind.
9. Ashwa Sanchalanasana (Equestrian Pose - other leg)
How to do: Inhale and bring your right foot forward between your hands, look upward.
Breathing: Inhale
Benefits: Improves flexibility, tones lower body.
10. Hastapadasana (Hand to Foot Pose)
How to do: Exhale and bring both feet together, folding forward.
Breathing: Exhale
Benefits: Releases tension in spine and back muscles.
11. Hastauttanasana (Raised Arms Pose)
How to do: Inhale, stretch arms upward, and bend back slightly.
Breathing: Inhale
Benefits: Opens the chest and lungs, increases oxygen flow.
12. Pranamasana (Prayer Pose)
How to do: Exhale, stand straight, and bring palms together at the chest.
Breathing: Exhale
Benefits: Balances the nervous system and restores calm.
Repeat the same sequence starting with the opposite leg to complete one full round.
Breathing Techniques in Surya Namaskar
Breathing plays a vital role in maintaining rhythm and energy flow.
Inhale when expanding or lifting the body (e.g., Hastauttanasana, Bhujangasana).
Exhale when bending forward or contracting (e.g., Hastapadasana, Downward Dog).
Hold briefly in transition poses like Ashtanga Namaskara.
Correct breathing enhances oxygen intake, detoxifies the body, and keeps the mind calm during practice.
Surya Namaskar Benefits
Surya Namaskar offers holistic benefits for both body and mind:
1. Physical Benefits
Boosts flexibility and muscle tone
Improves posture and balance
Aids digestion and circulation
Promotes weight loss naturally
2. Mental & Spiritual Benefits
Enhances focus and mindfulness
Reduces stress and anxiety
Balances hormones and mood
Encourages gratitude and spiritual connection
3. Specific Benefits for Women
Helps regulate menstrual cycles
Reduces PMS symptoms
Enhances skin glow through better circulation
Best Time & Routine for Daily Practice
Time: Early morning at sunrise, on an empty stomach.
Repetitions: Start with 3–5 rounds for beginners and gradually increase to 12.
Environment: Practice on a yoga mat facing the sun in a calm, ventilated space.
Tip: End your session with Shavasana (corpse pose) for complete relaxation.
Common Mistakes to Avoid in Surya Namaskar
Holding your breath or breathing incorrectly
Rushing through poses without mindfulness
Overstretching or locking joints
Practicing immediately after meals
Who Should Avoid or Modify Surya Namaskar
People with back injuries, high blood pressure, heart issues, or pregnancy (after the first trimester) should perform modified versions under expert supervision.
Conclusion
Surya Namaskar is not just a physical exercise; it’s a moving meditation that aligns your body, breath, and consciousness. By learning how to do Surya Namaskar correctly; following the 12 steps with proper posture and breathing—you awaken your inner energy and set a positive tone for the day. Practice consistently, with awareness and gratitude, and watch how this simple routine transforms your health and mindset.
FAQs About Surya Namaskar
Q1. How many rounds of Surya Namaskar should beginners do daily?
Start with 3–5 rounds and gradually increase to 12 rounds for a full session.
Q2. Can Surya Namaskar help in weight loss?
Yes. Regular practice burns calories, boosts metabolism, and tones muscles, aiding in natural weight loss.
Q3. What is the best time to practice Surya Namaskar?
Early morning at sunrise or in the evening before sunset, ideally on an empty stomach.
Q4. Can women practice Surya Namaskar during periods?
It’s best to avoid or modify postures depending on comfort level and energy.
Q5. Is Surya Namaskar good for mental health?
Absolutely. The sequence promotes mindfulness, reduces stress, and enhances emotional balance.
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