About Surya Namaskar

Surya Namaskar, or Sun Salutation, is a traditional yoga sequence of 12 postures performed in a flowing manner. It synchronizes breath with movement to energize the body, calm the mind, and improve overall health.

12 Steps of Surya Namaskar

1. Pranamasana (Prayer Pose)

Stand tall, feet together, palms pressed in front of the chest. This centers the mind and prepares the body.

2. Hastauttanasana (Raised Arms Pose)

Inhale and raise arms overhead, arching slightly back. Stretches chest, abdomen, and improves lung capacity.

3. Padahastasana (Standing Forward Bend)

Exhale, bend forward from hips, keeping spine straight. Stretches hamstrings and back.

4. Ashwa Sanchalanasana (Equestrian Pose)

Inhale, step right leg back, bend left knee, lift head and chest. Opens hips, strengthens legs.

5. Dandasana (Plank Pose)

Exhale, bring left leg back, body in a straight line. Strengthens arms, shoulders, core.

6. Ashtanga Namaskara (Eight Limbs Pose)

Lower knees, chest, and chin to the floor. Strengthens arms, prepares for backbend.

7. Bhujangasana (Cobra Pose)

Inhale, slide forward, lift chest. Opens chest, strengthens spine.

8. Adho Mukha Svanasana (Downward Dog Pose)

Exhale, lift hips high, heels toward floor. Stretches hamstrings, calves, and spine.

9. Ashwa Sanchalanasana (Equestrian Pose)

Inhale, step right leg forward, left leg back. Repeat benefits of step 4.

10. Padahastasana (Standing Forward Bend)

Exhale, bring both feet together, fold forward. Repeat benefits of step 3.

11. Hastauttanasana (Raised Arms Pose)

Inhale, rise up with arms overhead, slight backbend. Repeat benefits of step 2.

12. Pranamasana (Prayer Pose)

Exhale, return to standing with palms together. Center body and mind.

Benefits of Surya Namaskar

• Full-body warm-up and workout in one sequence
• Improves flexibility, balance, and strength
• Enhances lung capacity and cardiovascular health
• Boosts metabolism and aids weight management
• Promotes mental focus and reduces stress

Nutrition & Lifestyle Tips

• Practice on an empty stomach or 2–3 hours after eating
• Stay hydrated but avoid large amounts of water just before
• Eat light, sattvic meals rich in fruits, vegetables, and whole grains
• Maintain a consistent practice time, preferably sunrise

Safety Tips

• Warm up joints before starting
• Do not rush; synchronize breath with movement
• Avoid if you have severe back, heart, or joint problems unless approved by a doctor
• Pregnant women should consult a yoga expert before attempting