Sun Salutation (Surya Namaskar)

Sun Salutation (Surya Namaskar)

Sun Salutation, also called Surya Namaskar is a practice in yoga as an exercise incorporating a flow sequence of some twelve linked asanas. The basic sequence involves moving from a standing position into Downward and Upward Dog poses and then back to the standing position, but many variations are possible. The set of 12 asanas is dedicated to the Hindu solar deity, Surya. In some Indian traditions, the positions are each associated with a different mantra.

Sun Salutation links together a series of 12 different asanas, each of which contributes to an overall physical workout. Through its graceful flow, this sequence empowers us to strengthen our bodies, sculpt muscles and increase flexibility. 

For many people, Sun Salutation has proven to be a transformative tool in their yoga journey. As we welcome this dynamic practice, we synchronize breath, movement, and intention, promoting the harmonious union of mind, body, and spirit. In the tapestry of contemporary yoga, Sun Salutation stands as a bright beacon, guiding practitioners towards holistic health and self-discovery.

Sun Salutation is performed by most people and most of them perform wrong or don’t have enough knowledge about it, therefore there are best yoga schools who teach best yoga practices and also conduct successful yoga teacher training

Steps To Do Sun Salutation (Surya Namaskar)

Performing Sun Salutation, or Surya Namaskara, involves a sequence of 12 yoga postures that seamlessly flow together. Here are step-by-step instructions to guide you through the process:

Sun Salutation Steps
Sun Salutation Steps

Prayer Pose (Pranamasana):

  • Stand at the front of your mat with feet together.
  • Bring your palms together in a prayer position at your chest.
  • Take a moment to center yourself, focusing on your breath.

Raised Arms Pose (Hasta Uttanasana):

  • Inhale as you raise your arms overhead, extending your spine.
  • Arch slightly backward, keeping your biceps close to your ears.

Forward Bend (Hasta Padasana):

  • Exhale and bend forward from your waist, keeping your spine straight.
  • Bring your hands to the floor beside your feet, or if needed, place them on your shins.

Equestrian Pose (Ashwa Sanchalanasana):

  • Inhale and step your right leg back, lowering your knee to the mat.
  • Keep your left knee bent, with your hands placed on either side of your left foot.

Mountain Pose (Parvatasana):

  • As you exhale, step your left leg back, coming into a plank position.
  • Lower your hips and bring your body into a straight line.

Eight-Limbed Pose (Ashtanga Namaskara):

  • Gently lower your knees, chest, and chin to the floor, keeping your hips lifted.
  • Your hands, chest, and chin should touch the mat.

Cobra Pose (Bhujangasana):

  • Inhale and slide forward, lifting your chest into a gentle backbend.
  • Keep your elbows slightly bent and shoulders away from your ears.

Mountain Pose (Parvatasana):

  • Exhale and lift your hips, coming back into a downward-facing dog position.
  • Straighten your legs and bring your heels toward the floor.

Equestrian Pose (Ashwa Sanchalanasana):

  • Inhale and step your right foot forward between your hands.
  • Keep your left knee lowered, and gaze forward.

Forward Bend (Hasta Padasana):

  • Exhale, bringing your left foot next to the right.
  • Keep your palms on the floor or shins as you fold forward.

Raised Arms Pose (Hasta Uttanasana):

  • Inhale, raise your arms overhead, and arch backward slightly.

Prayer Pose (Pranamasana):

  • Exhale and return to the standing position with palms together in front of your chest.

Repeat the sequence, alternating the leading leg with each round. Aim for a smooth and controlled flow, synchronizing your breath with each movement. Gradually, you can increase the number of rounds as your flexibility and stamina improve.

Benefits Of Sun Salutation

If you do yoga then before practicing yoga you must do sun salutation first as it is a perfect warm up exercise and has many benefits like:-

  • It improves the blood circulation in the body.
  • Use sun salutation like a warm up exercise as it will prepare your body for the upcoming practice and it will help to avoid injuries.
  • It increases the flexibility and fitness of the body.
  • It helps to release stiffness of joints and muscles.
  • Performing Sun salutation daily increases your Physical, Mental and Spiritual strength. 
  • Regular practice of Surya Namaskar improves body posture and balance. Further, it helps to develop body awareness.
  • Surya Namaskar practitioners feel energetic and it also helps to remove lethargy, laziness and excessive sleep issues.
  • It balances the metabolic rate which is helpful in weight management.
  • It is also helpful in improving our digestive system.
  • Surya Namaskar acts as a detoxification process which cures skin problems and in result gives us a glowing skin.
  • Sun Salutation is good for lungs and heart and it also improves our memory power.

These are some benefits which are told above. If you also want to learn sun salutation and various yoga poses then one can join Yoga teacher training programs like 100 Hour Yoga teacher training programs which are conducted for Yoga beginners. 


Sun Salutation or Surya Namaskar is a perfect exercise for all ages irrespective of their gender. It comprises 12 asanas and there are proper steps to do it and doing it on a daily basis gives us lots of benefits.

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