12 Steps of Surya Namaskar: A Complete Guide to Perform the Sun Salutation

Overview:

• The 12 Steps of Surya Namaskar, or Sun Salutation, which translates to 'greeting the sun,' consists of dynamic yoga postures.
• For best results and benefits, practice it on an empty stomach in the morning.
• These 12 steps include Pranamasana, Hasta Uttanasana, Hasta Padasana, Ashwa Sanchalanasana, Dandasana, Ashtanga Namaskar, Bhujangasana, Parvatasana, and Pranamasana.
• Practicing Surya Namaskar enhances digestion, boosts blood circulation, supports heart health, stimulates the nervous system, sharpens mental clarity, and promotes relaxation.

Starting the day with fitness and positivity is what we all need for a healthy life. Surya Namaskar routine is a powerful sequence of 12 yoga postures that harmonizes the body, mind, and spirit. We shall learn about these 12 Steps of Surya Namaskar and their benefits including weight loss, flexibility and mindfulness.

12 steps of Surya Namaskar & on which Chakra it works. | via: TIH

What is Surya Namaskar?

Surya Namaskar, meaning "greeting the sun," is considered the foundational pose in Yoga. It is because Surya Namaskar targets every part of our body and heal it with natural energy. This yogic practice is not only a way to honor the sun, but also a powerful routine that energizes both the body and the mind. It is widely recognized for its cardiovascular benefits, Surya Namaskar enhances overall health and vitality while fostering mental clarity and focus.

Surya Namaskar is an ancient practice, deeply rooted in Indian yogic tradition. By synchronizing breath with movement, it is also a meditation in motion. Inviting you to focus on your breath, your body, and the present moment.

Surya Namaskar are one of the best way to warm up the emotional and physical bodies ! Duration-10 Minutes Mini/day Practice this yoga to explore your body,mind and soul.
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Each posture in Surya Namaskar is a graceful flow, leading to the next. As you move through the sequence, you'll experience a dynamic interplay of strength, flexibility, and balance.

What is the best routine to do Surya Namaskar?

The best time to practice Surya Namaskar is early in the morning, ideally before sunrise with empty stomach. This is time when the atmosphere is calm, and the mind is fresh.

While morning is the most recommended time, you can also practice Surya Namaskar in the evening too. especially if you're looking to wind down after a long day. However, avoid practicing late at night as it might stimulate your mind and disrupt your sleep.

Breathing instructions with poses | image via: DEYGA

Important Considerations:

• Consistent practice is key to reaping the full benefits of this powerful sequence.
• Pay close attention to your breath. Synchronize each movement with your breath.
• Don't push yourself too hard. If you feel any pain, modify the poses or take a break.

Also read: Why Fitness Matters: Key Components That Transform Your Well-Being

12 Steps of Surya Namaskar with images

Step 1: Pranamasana (The Prayer Pose)

Begin by standing tall with your feet together, ensuring that your body is aligned in a straight line. Bring your palms together in front of your chest in a prayer position (Anjali Mudra). Keep your arms and elbows relaxed, and breathe deeply, focusing on grounding your body and calming your mind.

Step 1 the Prayer Pose. | via: Pexels

Pranam asana helps center your energy and prepares you mentally for the practice. This pose promotes a sense of balance and calm, improving posture and encouraging deep breathing.

This starting posture sets the tone for the entire practice, both mentally and physically, making it an essential first step in how to perform Surya Namaskar.

Step 2: Hasta Uttanasana (Raised Arms Pose)

From Pranama asana, inhale deeply and raise your arms overhead, ensuring your palms face each other with your elbows straight. As you stretch upward, gently bend backward from the waist, keeping your hips aligned and your chest open. Look up towards your hands but avoid straining your neck.

Step 2 the raised arms pose. | Via: Pixabay

This posture opens the chest, stretches the abdominal muscles, and improves spinal flexibility. It also stimulates the nervous system and helps energize the body.

For those looking for Surya Namaskar benefits for flexibility, this is an excellent step to improve both flexibility and strength, particularly in the upper body.

Step 3: Hasta Padasana (Hand to Foot Pose)

Exhale and hinge forward at the hips, bringing your hands down to the floor beside your feet. If possible, place your palms flat on the ground or touch your fingertips to the floor. Keep your legs straight but not locked, and let your head hang down towards your knees, stretching your spine.

Hasta Padasana deeply stretches the hamstrings, calves, and lower back, promoting flexibility in the legs and spine. The forward fold relieves tension and helps reduce stiffness in the back, neck, and shoulders.

This pose also stimulates the digestive organs and improves circulation, which is beneficial for weight loss and digestion. It allows you to release stress and prepare for the deeper stretches in the following steps.

Step 4: Ashwa Sanchalanasana (Equestrian Pose)

Inhale and step your right foot back into a lunge position, lowering your right knee to the ground. Ensure your left knee is directly above your left ankle and lift your chest to look forward. Keep your hands on the floor, aligned with your shoulders.

This pose opens the hips and strengthens the legs, particularly the quadriceps and hip flexors. It also helps to improve balance and stability in the lower body.

Additionally, it strengthens the core and promotes flexibility in the groin and thighs, contributing to better flexibility and posture.

Step 5: Dandasana (Stick Pose)

From Ashwa Sanchalanasana, step your left leg back to join the right, creating a straight line from your head to heels. Keep your hands placed firmly on the floor, with fingers spread wide, and engage your core to maintain a firm, stable position.

Dandasana strengthens the arms, shoulders, and core, as well as engages the legs and glutes. It’s a great pose to build strength in the upper body while stabilizing the core.

This position also enhances focus and prepares your body for the more intense postures that follow. For overall body toning, this step is essential as it builds strength and endurance.

Step 6: Ashtanga Namaskara (Salutation with Eight Points)

Slowly lower your knees, chest, and chin to the floor while keeping your hips raised. Your palms should stay on the ground, and your elbows should point backward. This pose is held in a straight line with eight points of contact: both hands, both knees, chest, chin, and toes.

Ashtanga Namaskara strengthens the chest, arms, and back while stretching the spine and opening the heart.

The pressure on the chest and throat area can stimulate the thymus gland, which is linked to boosting immunity. It prepares the body for Bhujangasana by opening the chest and shoulders.

Step 7: Bhujangasana (Cobra Pose)

From Ashtanga Namaskara, gently slide your chest forward and lift it off the floor. Keep your elbows bent, shoulders away from the ears, and lift your chest as high as comfortably possible while engaging the back muscles. Look forward or slightly upward, avoiding strain in your neck.

This pose strengthens the lower back and relieves tension in the spine. It also opens up the chest and lungs, improving respiration and promoting deeper breathing.

For those practicing Surya Namaskar for flexibility, this step is key to developing spinal mobility.

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

Exhale and push your hips up and back, creating an inverted V shape with your body. Keep your hands shoulder-width apart and feet hip-width apart, with your heels pushing towards the ground. Lengthen your spine and keep your head between your arms, facing your knees.

Adho Mukha Svanasana stretches the hamstrings, calves, and back while strengthening the arms, shoulders, and core. It helps improve circulation, reduces stress, and promotes full-body flexibility.

This pose also helps alleviate tension in the lower back, making it ideal for anyone dealing with stiffness or back pain. It's an excellent way to recharge the body and mind, providing an energy boost during your practice.

Step 9: Ashwa Sanchalanasana (Equestrian Pose – Reversed)

Step your right foot forward between your hands, bringing the left knee to the ground. Look forward, lift your chest, and ensure your right knee is aligned with your right ankle.

Reversing this lunge position opens the hips and strengthens the legs, especially the quadriceps. It also helps balance the body after the inversion in Adho Mukha Svanasana.

This pose promotes stability and strengthens the lower body while stretching the hip flexors and thigh muscles.

Step 10: Hasta Padasana (Hand to Foot Pose – Reversed)

From the previous position, step your left foot forward to meet the right, returning to a forward fold. Straighten your legs and bring your hands to the floor, stretching your back and legs.

This reverse Hasta Padasana stretches the hamstrings, lower back, and calves once more, increasing flexibility and relieving tension in the spine.

It encourages the body to reset after the deeper lunges and stretches, bringing it back to the calm and focused state needed for the next steps.

Step 11: Hasta Uttanasana (Raised Arms Pose – Reversed)

Inhale and lift your arms overhead again, stretching backward. Look up slightly, opening your chest and engaging your core.

It improves flexibility in the spine and promotes deep, energizing breaths. It also prepares the body for the final step, helping maintain fluidity in the practice.

Step 12: Pranamasana (Prayer Pose – Reversed)

Return to Pranamasana by bringing your palms together in front of your chest, standing tall and grounded once more. Close your eyes and focus on your breath.

This final posture completes the cycle, calming the mind and promoting a sense of peace. Practicing Pranamasana at the end allows you to reflect on the benefits of your practice, grounding your body and mind.

How to incorporate Surya Namaskar into your Routine?

To incorporate Surya Namaskar into your daily routine, start gradually and build up your practice over time. Begin with just 3 rounds of the Surya Namaskar routine to get comfortable with the movements and breath coordination. As you become more familiar with the sequence, gradually increase the number of rounds to 5, 10, or even 12, depending on your energy levels and goals.

Surya Namaskar, a priceless gift of Vedic Sanatan culture, promotes health and purifies the soul. 🌞🕉️ pic.twitter.com/h8lKKCqBwQ

— Akanksha Parmar (@iAkankshaP) November 24, 2024

For added benefits, combine Surya Namaskar with breathing exercises like pranayama. Practice deep breathing or Ujjayi breath during each round to improve oxygen flow, calm the mind, and enhance the detoxifying effects of the postures.

For a well-rounded yoga routine, pair Surya Namaskar with other asanas such as Adho Mukha Svanasana (Downward Dog) or Savasana (Corpse Pose) to stretch and relax your body. This will ensure you target all muscle of the body.

Benefits of Surya Namaskar

Performing Surya Namaskar regularly offers a multitude of health benefits, making it a comprehensive and dynamic practice for both the body and mind. Here's a look at the top benefits:

1. Improves Cardiovascular Health: The continuous flow of movements in Surya Namaskar increases heart rate, improving blood circulation and promoting heart health. This helps strengthen the cardiovascular system and enhances overall endurance.
2. Helps with Weight Loss: Surya Namaskar for weight loss is highly effective due to the combination of intense physical activity and rhythmic breathing. The series of poses boosts metabolism, burns calories, and aids in fat loss, particularly when practiced consistently.
3. Enhances Flexibility and Balance: The various stretches and dynamic movements in Surya Namaskar improve flexibility, especially in the spine, hips, and legs. The practice also helps develop better body balance by engaging core muscles.
4. Boosts Immunity and Digestion: Surya Namaskar stimulates the digestive system and enhances metabolism, which can aid in better nutrient absorption and detoxification. The postures also help activate the lymphatic system, boosting immunity and helping the body fight off illnesses.
5. Reduces Stress and Anxiety: The mindful coordination of breath and movement in Surya Namaskar has a calming effect on the nervous system. It helps reduce stress, anxiety, and tension, promoting mental clarity and emotional stability.

These Surya Namaskar benefits for health are achieved by the combination of deep stretching, strength-building, and controlled breathing, all of which work synergistically to improve overall well-being.

Also read: Fun Ways to Exercise with Friends: A Complete Guide

Conclusion

Regular practice of Surya Namaskar can lead to numerous benefits, including improved flexibility, increased strength, reduced stress, and enhanced energy levels. It also aids in digestion, boosts circulation, and promotes overall mental and emotional balance.

Whether you're a beginner or an experienced yogi, Surya Namaskar is a valuable addition to your daily routine. Start with a few rounds and gradually increase the number as you gain strength and flexibility. Remember to listen to your body and modify the poses as needed. As you deepen your practice, you'll discover the transformative power of this ancient practice.

Frequently Asked Questions on Surya Namaskar (FAQs)

Surya Namaskar consists of 12 steps. These steps are performed in a sequence that involves various yoga postures and breathing techniques to stretch and strengthen the body.

Surya Namaskar offers multiple benefits including improved flexibility, enhanced blood circulation, reduced stress, improved digestion, weight loss, and strengthening of muscles.

Surya Namaskar can help improve posture and flexibility, which may contribute to a better appearance of height. However, it does not directly increase height in adults.

Yes, Surya Namaskar can help reduce belly fat by improving metabolism, promoting fat burning, and engaging core muscles during the practice.

Yes, Surya Namaskar is an effective cardio workout that helps in burning calories, reducing fat, and boosting overall metabolism, making it beneficial for weight loss.

Yes, Surya Namaskar can be done in the evening, but it is generally recommended to practice it in the morning for maximum energy and health benefits.

While Surya Namaskar is primarily known for weight loss, it can help improve muscle tone and digestion, which may support healthy weight gain when combined with a proper diet.

Yes, Surya Namaskar can be practiced at night as long as it does not interfere with your sleep schedule. It may help in releasing tension from the day.

It is recommended to avoid Surya Namaskar during pregnancy, especially after the first trimester, unless advised by a healthcare professional.

Yes, Surya Namaskar helps in toning and strengthening muscles, particularly the core, arms, and legs, through the various postures it involves.

Surya Namaskar can help reduce overall body fat, including thigh fat, by boosting metabolism and promoting fat-burning exercises.

Surya Namaskar has its roots in ancient India, where it was practiced as a part of Hindu rituals to honor the sun, which is considered a source of life and energy.