Sign In

A Complete Guide to Surya Namaskar ( Sun Salutation

A Complete Guide to Surya Namaskar ( Sun Salutation

We owe our existence to the sun.  Surya Namaskar is a Hindu way of paying back gratitude to the Sun. It’s an age-old yoga exercise for expressing thanks to the Sun.

Sun Salutation, also known as Surya Namaskar, is a 12-pose yoga sequence.

Surya Namaskar is regarded for having a tremendously good impact on the body and mind, in addition to being a fantastic cardiovascular workout. Surya Namaskar is best performed first thing in the morning, on an empty stomach. Sun Salutation is divided into two sets, each of which consisting of 12 yoga positions. There are various variations on how to perform Sun Salutation. However, for the best results, it is best to stick to one form and practise it on a daily basis.

Surya Namaskar provides an opportunity to show thanks to the sun for supporting life on this planet, in addition to excellent health.

Surya Namaskar as a Science

Surya Namaskar is a unique yoga technique that has been scientifically validated. Surya Namaskar has been shown to be beneficial in the treatment of mental illnesses such as depression and stress, according to scientific data. It has also proven to be effective in treating lifestyle issues that have become common in today’s world.

Surya Namaskar has been shown in scientific studies to improve the function of the lungs, cardiovascular system, and respiratory system. It has been found that it activates all of the body’s organs while also increasing muscle strength. It has also been discovered that it improves adults’ and children’s attention spans and focus skills. As a result, science has discovered Surya Namaskar to be a healthy and beneficial activity.

What is Surya Namaskar and how do you do it?

The Surya Namaskar is reported to be best performed in the early morning hours. Your body will be revitalized and your senses will be rejuvenated by the morning’s freshness. In addition, the sun does not cause uncomfortable heat at this time, making it the optimum time to perform Surya Namaskar.

All you have to remember is to perform the Surya Namaskar on an empty stomach. Also, make sure your body isn’t stiff, as this could result in injury while completing the poses. It’s best to do it outside so you can connect with nature and communicate your feelings to the Sun God directly (Lord Surya as per Hinduism). 

The Surya Namaskar steps are made up of 12 different yoga asanas. Following is a quick description of these yoga asanas:

Here are 12 Steps that constitutes “Surya Namaskar”


Step 1:  Stand in a straight position with your feet together in Pranamasana (Prayer Pose). Inhale deeply and open your chest while connecting your hands in prayer.

Step 2:   Hasta Uttanasana (Raised Arms Pose) – Take a deep breath and, keeping your hands together, stretch the back of your body completely.

Step 3: Exhale and lean forward while maintaining your spine rigid in Hasta Padasana (Standing Forward Bend Pose). Then bring your hand down to the ground and touch it.

Step 4: Breathe in and move your right leg back while touching the ground with your right knee in Ashwa Sanchalanasana (Lunge Pose).

Step 5 : Inhale and lift your posture by bringing your left leg into the same position as your right.

Step 6: Move your knees down while breathing out and lift your hip area in Ashtanga Namaskara (Salute with eight sections or points). Bring your chest and chin to the ground, ensuring that all eight portions of your body are in contact with the ground: two hands, two knees, two feet, chest, and chin.

Step 7: Put your lower body on the ground and raise your head and upper body like a snake, keeping your elbows bent and shoulders far away from your ears.

Step 8: Exhale and elevate your hips and tailbone to form an inverted “V” shape with your body in Adho Mukha Svanasana (Downward Facing Dog Pose).

Step 9: Take a deep breath and move your right foot forward between your hands while touching your left knee to the ground and looking straight. Ashwa Sanchalanasana (High Lunge Pose) – Take a deep breath and move your right foot forward between your hands while touching your left knee to the ground and looking straight.

Step 10: Bring your left foot forward and bend your body while touching the floor with your hands in Hasta Padasana (Standing Forward Bend).

Step 11: Straighten your spine and stretch your arms backwards in Hasta Uttanasana (Raised Arms Pose).

Step 12: To calm your senses, exhale and stand in an attentive position with your feet together and your hands at your sides in Tadasana (Mountain Pose).

You can complete one set of Surya Namaskar by doing all of these asanas at once. You may find it challenging at first, but with consistent practice, you will be able to master it in no time.

Surya Namaskar’s Advantages

Surya Namaskar yoga is a powerful exercise with numerous advantages. These are some of the advantages:

  1. It relieves the stress and anxiety of regular life and calms and relaxes your mind. This boosts your ability to think and improves your thought process.
  2. Surya Namaskar has a significant impact on the central nervous system when practised regularly. It promotes blood circulation in numerous regions of the body while also regulating respiration.
  3. Surya Namaskar activates the Manipura chakra (or solar plexus) in the navel area, which leads to the development of your intuitive powers and creative faculties.
  4. It is a cardiovascular activity that warms up your body and improves the flexibility and power of the muscles involved.
  5. It is an excellent activity that can help you lose weight while also improving your overall health.

Regularly practising Surya Namaskar will open the doors to a healthy lifestyle that will improve your physical, mental, and spiritual well-being. It’s a crucial yoga exercise that can help you achieve wellness, peace of mind, and joy in life.