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Surya Namaskar Steps: A Complete Guide


Surya Namaskar Steps: A Complete Guide


Medically Reviewed By
Dr. Ragiinii Sharma

Written By Sheena Mehta
on Jun 14, 2024

Last Edit Made By Sheena Mehta
on Jun 14, 2024

Surya Namaskar Steps

It's been said that “movement with awareness is yoga.” Otherwise, it is exercise. We all aspire to the former, which is always easy to achieve. 

It's time to ask! 

Do you do yoga? 

Do you indulge in yoga asanas to positively affect your muscles, joints, and flexibility? 

Do you indulge in various yogic practices to promote your mental and physical well-being? 

If not, today’s blog is for you. It predominantly discusses Surya Namaskar, or Sun Salutation, and how practicing it every day in the morning on an empty stomach will immensely benefit your mind and body. 

Let’s learn about Surya Namaskar in detail.

Surya Namaskar is an ancient yogic antidote with twelve rounds of yoga postures. The sequence of Surya Namaskar yoga postures dates back over 2500 years to when, in ancient times, the sun, or Surya, was immensely revered. 

The Surya Namaskar is hugely popular among yoga practitioners as it channels the energy of the cosmos—the sun, particularly—into the yogi’s body. It is best done early in the morning on an empty stomach to boost good health and express gratitude to the Lord for sustaining life on earth. 

Also Read:


The top 8 benefits of Surya Namaskar

The sun is regarded as the ultimate source of life and energy. Practicing the yogic sequence of Surya Namaskar means a complete transformation of your system. It is a comprehensive exercise form without any equipment that empowers human beings to set themselves free from all the patterns of their lives. 

Here are the benefits of practicing Surya Namaskar daily: 

  1. It helps you lose weight.
  2. It improves your blood circulation.
  3. Improves your digestive system
  4. It strengthens your heart.
  5. It helps reduce stress and makes you more intuitive. 
  6. It increases the glow of your skin and hair.
  7. It supports your immune system and helps your body stay healthy and disease-free.
  8. It tones your spine, neck, shoulders, arms, and leg muscles, promoting smoothness and flexibility. 

The more you speak, the less it may seem like there are benefits to doing yoga. Indulging in the Surya Namaskar certainly proves beneficial for health-conscious people. 

Health Tip: It is advisable to practice yoga under the guidance of a yoga expert. Practicing yoga daily connects the body, mind, and breath, introducing you to a better and stronger version of yourself. However, yoga is not a substitute for medicine, so if you take any medication, start practicing yoga after consulting with your doctor. 

Getting Interested? 

The Surya Namaskar comprises 12 positions that are considered very powerful yoga asanas, which are recommended for good cardiovascular health and physical and mental fitness. 

The First Position: Pranamasana (Prayer Pose)

Pranamasana (Prayer Pose)

  • First, stand on the edge of your mat. Face the east. 
  • Then, ensure your feet are together and your knees are straight. 
  • As you breathe in, lift both arms up from the sides. As you exhale, fold your arms to bring your palms together at chest level in a prayer position. 

Health Benefit: This pose helps relax your nervous system. 

The Second Position: Hastauttanasana (Raised Arms Pose)

Hastauttanasana (Raised Arms Pose)

  • First, inhale slowly.
  • Then, stand straight with your feet firm and in sync with your shoulders. 
  • Then, your arms are in a relaxed position on either side.
  • Next, inhale. Slowly raise and stretch both arms over your head.

Health Benefit: It helps with digestion and eases lower back pain. 

The Third Position: Hastapadasana (standing forward bend)

Hastapadasana (standing forward bend)

  • First, exhale slowly.
  • Bend forward from the waist and bring the hands down to the floor beside the feet. 
  • Let your palms touch the ground (floor) on either side of your feet. Ensure your arms are straight at the elbows.
  • Lastly, bend forward until your forehead comes into contact with your knees. 

Health Benefit: It helps tackle stress and anxiety. It is also helpful in relieving insomnia and osteoporosis. 

The Fourth Position: Ashwa Sanchalanasana (Equestrian Pose)

Ashwa Sanchalanasana (Equestrian Pose)

  • First, inhale again. 
  • Then, stretch your right leg backward. Bring your right knee to the floor and your chin up. 
  • Let your right knee come closer to your chest. Stretch your left leg backward. 
  • Keep looking up. 

Health Benefit: It enhances lung capacity and tones your liver and kidneys. 

The Fifth Position: Dandasana (Stick Pose)

Dandasana (Stick Pose)

  • Hold your breath
  • Place your left leg back in a plank pose. Bring your shoulders, wrists, and elbows into a straight line. 

Health Benefit: It improves your body posture and also calms you down. 

The Sixth Position: Ashtanga Namaskara (salute with eight parts or points)

Ashtanga Namaskara (salute with eight parts or points)

  • First, gently bring your knees down to the floor, then exhale. 
  • Bend your legs in such a way that your knees touch the floor. 
  • Lower your chest until it drops to the floor. 
  • Keep your hips and abdomen raised. 
  • Lastly, allow your forehead to rest on the floor. 

Health Benefit: It improves back and spine flexibility and helps relieve backache.

The Seventh Position: Bhujangasana (Cobra Pose)

Bhujangasana (Cobra Pose)

  • Inhale again. 
  • Chest up off the floor (cobra pose)
  • Keep your elbows bent with your shoulders away from your ears. 
  • Stretch your body as much as you can without putting any pressure on it. 

Health Benefit: This pose enhances blood circulation and is helpful for the menstrual cycle. 

The Eighth Position: Adho Mukha Svanasana (downward-facing dog pose)

Adho Mukha Svanasana (downward-facing dog pose)

  • First, exhale. 
  • Then, raise your hips while your head is down between your arms. 
  • Ensure your torso moves backward and upwards and that your arms and feet are firmly on the floor.
  • Your body is in an inverted ‘v’ position. 

Health Benefit: It enhances blood circulation, relieves backache, and relieves menopause symptoms. 

The Ninth Position: Ashwa Sanchalanasana (equestrian pose)

Ashwa Sanchalanasana (equestrian pose)

  • Inhale again. 
  • Bring your right leg into a forward position between your two hands. 
  • Your left knee goes down on the floor. 
  • Lift your head slowly. 
  • Lastly, slightly push your hips toward the floor to deepen the stretch further. 

Health Benefit: It improves the flexibility and strength of the hips and knees. 

The Tenth Position: Hastapadasana (standing forward bend)

Hastapadasana (standing forward bend)

  • First, breathe out. 
  • Then, keep the leg foot forward and the palms on the floor. 
  • If needed, you can also bend your knees. 
  • Make sure your neck is relaxed. 
  • Gently straighten your knees. 
  • Try touching your nose to your knees. 

Health Benefit: It gives the body a nice shape. 

The Eleventh Position: Hastauttanasana (raised arms pose)

Hastauttanasana (raised arms pose)

  • Inhale
  • Raise both hands above while straightening your body slowly. 
  • Keep your arms outstretched and bend backward a little bit. 

Health Benefit: It opens the chest, strengthens the legs., and promotes good posture. 

The Twelfth Position: Tadasana (Mountain Pose)

Tadasana (Mountain Pose)

  • As you exhale, straighten your torso and then bring the arms down. 
  • Lower your arms. 
  • Allow your body to relax. 

Health Benefit: It assists in mental awareness. This posture is especially helpful for those who slouch while walking or sitting. 

This completes your one set of Surya Namaskar. Isn’t it interesting? All the steps of the Surya Namaskar are effective. They combine many postures, making the body flexible with practice. 

Take Away: The Sun Salutation or Surya Namaskar exercises are easy to follow and practice. It has myriad physical and mental health benefits for living a happy, healthy, and long life. However, if you suffer from any ailment and are taking medications, consult with your doctor before starting them.

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