Surya Namaskar: 12 Steps, Benefits, and the Correct Way to Practice Sun Salutation

Surya Namaskar, also known as Sun Salutation, is a traditional yoga practice that consists of twelve gracefully linked yoga postures (asanas). It is one of the most complete and effective yoga sequences that works on the body, breath, and mind together.

Practising Surya Namaskar regularly can bring noticeable changes not only in your physical fitness but also in your mental clarity, energy levels, and overall sense of well-being. When performed correctly and consistently, this ancient yogic routine can become a powerful daily self-care practice.

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Why Surya Namaskar Is Considered a Complete Workout

Surya Namaskar gently engages almost every muscle group in the body. It combines stretching, strength-building, controlled breathing, and rhythmic movement, making it suitable for people of different age groups.

Regular practice of Surya Namaskar may help:

• Improve flexibility and posture.

• Support weight management

• Enhance digestion and metabolism.

• Increase energy and focus.

• Promote mental calmness and positivity.

Over time, it helps rejuvenate both the body and mind, making it an excellent addition to a healthy lifestyle.

Basic Instructions to Follow Before Practising Surya Namaskar

To enjoy the full benefits of Surya Namaskar, it is important to follow some basic guidelines:

• The most beneficial time to practice Surya Namaskar is early morning around sunrise, although it can be practised at other times if needed.

• Choose a clean, airy, and spacious place for your practice.

• Always practice on an empty stomach. Maintain a gap of 2–3 hours after meals.

• Wear comfortable and loose-fitting clothes.

• Do a few gentle stretches to warm up the body before starting.

• Avoid practising directly on hard ground. Use a yoga mat, thick bedsheet, or carpet for support.

What Are the 12 Steps of Surya Namaskar?

Below are the twelve steps of Surya Namaskar, performed in a continuous sequence with coordinated breathing.

Step 1: Pranamasana (Prayer Pose)

Stand straight on your yoga mat with your feet together and balance your body weight equally on both feet.
While breathing in, slowly lift both arms up from the sides.
While breathing out, bring your palms together in front of the centre of your chest in a Namaskar position.
Keep your spine erect and elbows stretched outward. Calm your mind and focus on your breathing.

Step 2: Hasta Uttanasana (Raised Arms Pose)

While breathing in, raise both arms overhead and stretch them upward.
Gently bend your upper body backwards from the waist as much as is comfortable.
Your arms should remain straight, chest open, and gaze slightly upward.
This pose helps stretch the chest, abdomen, and spine.

Step 3: Padahastasana (Hand-to-Foot Pose)

While breathing out, bend forward from the waist and bring your hands down toward the floor.
Place your palms flat on the ground beside your feet.
If you are unable to do so, you may place your palms over your feet instead.
Try to keep your legs straight without straining and relax your neck.

Step 4: Ashwa Sanchalanasana (Equestrian Pose)

While breathing in, stretch your right leg backwards as far as possible.
Bend your left knee and place your left foot between your palms.
Lower the right knee to the floor, open your chest, and gently look upward.
This pose improves balance and flexibility in the legs.

Step 5: Chaturanga Dandasana (Four-Limbed Staff Pose)

While breathing in, take your left leg back to join the right leg.
Your body should now form a straight line from head to heels in a low plank position.
Keep your shoulders, elbows, and wrists aligned and perpendicular to the floor.
Engage your core muscles and maintain stability.

Step 6: Ashtanga Namaskara (Salute with Eight Points)

While exhaling, gently lower your knees to the floor.
Slowly bring your chest and chin down to rest on the mat.
At this stage, eight parts of the body—two feet, two knees, two hands, chest, and chin—touch the floor.
The hips remain slightly raised.

Step 7: Bhujangasana (Cobra Pose)

While breathing in, slide your body forward and press your palms into the mat.
Gently lift your chest upward, keeping the elbows slightly bent.
Arch your back comfortably, tilt your head backwards, and look upward.
This pose strengthens the spine and opens the chest.

Step 8: Adho Mukha Svanasana (Downward Facing Dog Pose)

While exhaling, lift your hips upward and backwards.
Straighten your arms and legs as comfortably as possible to form an inverted “V” shape.
Keep your head between your arms, and move your heels toward the floor.
This pose stretches the entire body and improves circulation.

Step 9:  Ashwa Sanchalanasana (Equestrian Pose)

While breathing in, bring your right foot forward between your palms.
Bend the right knee and place the left knee down on the floor.
Open your chest and gently lift your gaze upward, similar to Step 4.

Step 10: Padahastasana (Hand-to-Foot Pose)

While breathing out, bring your left foot forward next to the right foot.
Place your palms on the floor beside your feet or over your feet, as comfortable.
Relax your neck and allow the body to stretch naturally.

Step 11: Hasta Uttanasana (Raised Arms Pose)

While breathing in, slowly roll your spine upward.
Raise both arms overhead and gently bend backwards from the waist.
Keep your arms straight and chest lifted, similar to Step 2.

Step 12: Tadasana (Mountain Pose)

Straighten your body and return to a standing position.
Bring your hands down and relax your shoulders.
Take a few normal breaths and feel the calmness in your body and mind.

Benefits of Surya Namaskar

Surya Namaskar offers a wide range of physical and mental benefits when practised regularly.

1. Supports Cardiovascular Health

Practising Surya Namaskar at a steady pace may help improve blood circulation and support overall heart health by keeping the body active and energised.

2. Aids Digestion

The forward and backward bending movements help stimulate the digestive organs, which may support better digestion and help relieve bloating and discomfort.

3. Promotes Natural Skin Glow

Improved blood circulation through regular movement and breathing can help nourish the skin, contributing to a healthier and more radiant appearance.

4. Helps in Weight Management

When performed at a moderate to faster pace, Surya Namaskar can help burn calories and strengthen abdominal muscles, supporting healthy weight management.

5. Beneficial for Women’s Health

Regular practice may help strengthen core muscles and support hormonal balance, making it a valuable routine for women seeking overall physical well-being.

6. Reduces Muscle Stiffness

The continuous stretching and strengthening of muscles help improve flexibility and may reduce muscle stiffness and body aches over time.

7. Helps Reduce Stress and Anxiety

Coordinated breathing and rhythmic movement promote relaxation, helping calm the mind and reduce daily stress and anxiety.

Useful Tips for Practising Surya Namaskar

• Consistency is key. Practice regularly for long-term benefits.

• Perform the sequence slowly at first and increase speed gradually.

• Focus on breathing along with each posture.

• Morning practice at sunrise may also support natural vitamin D exposure.

• Always listen to your body and avoid overexertion.

Final Thoughts

Surya Namaskar is more than just a physical exercise. It is a holistic wellness practice that nurtures the body, mind, and breath together. Whether your goal is flexibility, fitness, mental calmness, or overall well-being, incorporating Surya Namaskar into your daily routine can be a simple yet powerful step toward a healthier lifestyle.

Disclaimer

This content is for informational purposes only and does not replace professional medical advice. Always consult a qualified healthcare provider or yoga professional before starting any new exercise or wellness routine.