Surya Namaskar, or Sun Salutation, is a whole-body workout yoga kriya that consists of 12 steps. This is done while saluting the sun, and it helps build flexibility, strength, and energy. The forward bend, backward bend, pranayama, and stretching are involved in the Sun Salutation, which improves blood circulation, digestion, and keeps your mind calm. Doing Surya Namaskar daily strengthens immunity, reduces stress, and keeps the body active. It is a simple and effective routine, and people of all age groups can do it easily.
What is Surya Namaskar?
Surya Namaskar is a Yoga practice that has been practised since ancient times, which is done to give honour to the energy of the sun and balance the body and mind. It is a flow of continuous movement, which is a perfect harmony of breath and asana. It warms up your body and makes your muscles and mind feel fresh. This is not an exercise only, but a mindful practice that makes the beginning of the day energetic and positive.
Benefits of Surya Namaskar
- It stretches, strengthens, and energises the whole body simultaneously.
- It improves the blood circulation, which makes the skin glow and the body feel fresh.
- It speeds up the metabolism by doing it daily, improves the digestive system, and keeps weight under control.
- It gives flexibility to your joints and muscles, reduces back pain, and improves posture.
- It builds immunity, improves stamina, and strengthens overall health.
Surya namaskar steps
There are 12 steps in Surya Namaskar are explained below-
Step-1. PRANAMASANA (Prayer Pose)
Pranamasana is the first step of Surya Namaskar. It’s straightforward to do. Here’s how to do it step-by-step-
- Stand straight, keep your feet close together, and your spine straight.
- Join both hands in a namaste position in front of the chest, keep the shoulders relaxed and the body stable.
- Keep your breathing normal and focus your attention on one point, and you should relax your entire body in a calm state.
Benefits: It centres your body, builds focus, and mentally prepares the body for the flow of Surya Namaskar.
Step-2. HASTA UTTANASANA (Raised Arms Pose)
Hasta Uttanasana is the second step of Surya Namaskar. It involves a slight backward bend of the body. This opens the chest and stretches the spine. Here are the steps-
- Stand straight in the position of Pranamasana then while inhaling, slowly raise both hands upwards and stretch your hands upwards while keeping them straight on the side of your ears.
- Then move your upper body slightly backwards – as much as comfortably possible. After this, keep your chest open, push your hips forward slightly, and gently arch your spine.
- Feel the stretch in your entire body, but don’t jerk. Stay in this position for 2-3 seconds and keep your breathing smooth.
Benefits: It expands your chest and lungs, stretches your spine, reduces back stiffness, and increases the energy flow in the body.
Step-3. PADA HASTASANA (Standing Forward Bend)
Pada Hastasana is an important forward-bending asana of Surya Namaskar. This involves bending the entire body forward to touch the feet. This provides a deep stretch to the spine and legs. Here’s the step-
- Exhale as you straighten up in the Hasta Uttanasana form. Keeping your arms straight, slowly begin to bend forward. Don’t round your back; bend from the hips first.
- Bend forward and reach your hands down and try to touch your feet as much as you comfortably can. For a beginner, you can get your hands to your shins, ankles, or the floor.
- The head has to be placed naturally downwards and you have to keep the neck relaxed then keep the knees as straight as possible, but do not apply too much force.
- Keep your breathing normal and remain in this position for 2-3 seconds.
Benefits:
This asana increases your spine flexibility and helps to stretch your back, hamstring and it also improves digestion system, reduces stress.
Step 4. ASHWA SANCHALANASANA (Equestrian Pose)
Ashwa sanchalanasana is the 4th asana of Surya Namaskar. In this pose, one leg is in front, and one leg is behind, like the position of riding a horse. Here are the steps-
- Remain in pad hastasana, inhale and extend your right leg back, and place your left foot between your hands and touch your right knee to the floor.
- Keep your left knee at a 90° angle, lift your chest and arch your back slightly, and keep your gaze upwards and hold for 2-3 seconds while breathing.
Benefits: Hip joints and legs become flexible, the chest opens, breathing capacity increases, and it also stretches the spine and relieves back pain. It balances and improves our body alignment.
Step 5. PARVATASANA (Mountain Pose)
It is the 5th pose of Surya Namaskar. In this pose, the body is in a V shape like a mountain. Here are the steps below-
- Take both your legs back, then lift your hips (inverted V) and press your hands straight, head down, neck relaxed.
- Push your heels down and hold for 2-3 seconds, keeping your spine straight.
Benefits: It stretches the spine, shoulders, claves, hamstrings, and improves blood circulation, reduces stress and anxiety, and strengthens legs and arms.
Step 6. ASHTANGA NAMASKARA (Salute With Eight Parts)
It is the 6th pose of Surya Namaskar where eight body parts touch the ground – both hands, both legs, both knees, chest, and chin. Here are the steps :
- Remain in parvatasana and place your knee on the ground, and lower your chest and chin down to touch the ground, then keep your hips up.
- Keep your elbow close to your body and keep your palms and toes firmly on the ground. Eight body parts touch the ground.
Benefits – strengthens chest, arm muscles, back, and shoulder, and the spine becomes flexible. Improves the digestive system and increases lung capacity.
Rishikesh Yog Kendra Overview
Rishikesh Yoga Kendra is a well-established yoga teacher training school known for its disciplined learning environment and supportive facilities. They provided food and comfortable accommodation, offering both private and shared room options. Excursion trips are also arranged by the institute during training, at no extra charge. Yoga sessions are conducted in a quiet place on the banks of the Ganga, allowing students to focus easily. A separate, well-structured curriculum is provided for each course, allowing students to learn yoga systematically and with clarity. The following courses are offered here :
100-Hour Yoga Teacher Training
200-Hour Yoga Teacher Training
300-Hour Yoga Teacher Training
100-Hour Aerial Yoga Teacher Training
Step 7. BHUJANGASANA (Cobra Pose)
It is a pose where the body is lifted into a rising cobra shape. This strengthens and flexes the spine.
- From the ashtanga namaskar, lift your chest while breathing. And press your palms, keeping your elbows close to your body, and then pull your shoulder back, opening your chest.
- Slightly arch your spine, not sway, and head slightly up, neck relaxed, then both legs together, toes stretched back, and hold for 2-3 seconds while breathing normally.
Benefit – flexes and strengthens spine, opens chest and lungs, massages abdominal organs, reduces stress.
Step 8. PARVATASANA (Mountain Pose)
This is the 8th asana of Surya Namaskar, because after Bhujangasana, the same pose is repeated in inverted shape ( V ). Here are the steps below-
- Exhale from Bhujangasana and lift your hips, then press the palms together to form an inverted V shape.
- Keep your head down and neck relaxed, and push your heels towards the ground and hold for 2-3 seconds with your spine straight.
Benefits: It stretches the spine, shoulders, claves, hamstrings, and improves blood circulation, reduces stress and anxiety, and strengthens legs and arms.
Step 9. ASHWA SANCHALANASANA (Equestrian Pose)
This is the 9th asana of Ashwa Sanchalanasana, which we perform in reverse, and the leg that was last moved backwards now moves forward. Here are the steps-
- Be in Pravatasana, while breathing, bring the right leg forward between both hands. Keep the left leg straight behind, knee on the floor, and keep the knee at a 90-degree angle.
- Lift your chest, arch your spine slightly, and keep your gaze up, palms firmly on the ground, and hold for 2-3 seconds while breathing normally.
Benefits: Hip joints and legs become flexible, the chest opens, breathing capacity increases, and it also stretches the spine and relieves back pain. It balances and improves our body alignment.
Step-10. PADA HASTASANA (Standing Forward Bend)
This is the 10th asana of Pada Hastasana. This is performed in reverse, and you return to a forward-bending position. Here’s the step-
- Come into Reverse Aswa Sanchalanasana and Exhale, then bring your left leg forward and place it near your right leg. Forward bend from your hips and place your hands on the ground/ankles/shins.
- Keep your knees straight, don’t apply force, then let your head drop naturally and hold for 2-3 seconds with normal breathing.
Benefits: Spine becomes flexible, back and hamstrings are stretched, improves digestive system, reduces stress, and improves mental health.
Step-11. HASTA UTTANASANA (Raised Arms Pose)
It is the 11th asana of Surya Namaskar, performed after the reverse forward bend. This pose involves a slight bend of the body backward. Here are the steps-
- You are in Pada Hastasana (Forward Bend), breathing in slowly, straightening up, raising both hands upwards, and placing your hands on the sides of your ears and stretching your body upwards.
- Now bend your body slightly backward and keep your chest open, push your hips slightly forward.
- Arch your spine smoothly-do not jerk. You can keep your eyes up or forward, keep your breathing normal, and hold for 2-3 seconds.
Benefits: It expands your chest and lungs, stretches your spine, reduces back stiffness, and increases the energy flow in the body.
Step-12. PRANAMASANA (Prayer Pose)
It’s the 12th and final asana of Surya Namaskar. It begins as the beginning and completes the entire cycle. It relaxes the body and normalises. Here’s how to do it step-by-step-
- You are in Hasta Uttanasana. Now exhale, then slowly stand up straight. Bring both hands together in front of your chest in a namaste pose.
- Keep the spine straight, shoulders relaxed, and keep the body stable. Keep your breathing normal and finish the entire cycle calmly. Stand quietly for a few seconds and feel the energy of the body.
Benefits: It calms your mind, relaxes your body, improves balance and focus, and the flow of Surya Namaskar is complete.
FAQs
Que. How to do Surya Namaskar ?
Ans. Surya Namaskar ( Sun Salutation ) is a complete 12-step yoga sequence. I’ll explain it to you in simple, easy, short steps so you can follow along- Pranamasana (Prayer Pose), Hasta Uttanasana (Raised Arms Pose), Padahastasana (Hand to Foot Pose), Ashwa Sanchalanasana (Equestrian Pose), Parvatasana (mountain Pose), Ashtanga Namaskara (Eight-Limbed Salute), Bhujangasana (Cobra Pose), Parvatasana (mountain Pose), Ashwa Sanchalanasana (Equestrian Pose), Padahastasana (Hand to Foot Pose), Hasta Uttanasana (Raised Arms Pose), Pranamasana (Prayer Pose).
Que. What is Surya Namaskar?
Ans. Surya Namaskar, or Sun Salutation, is a series of 12 yoga postures performed in a continuous flow, combining physical movements with breathing techniques to energize the body and mind. Traditionally performed at sunrise, the sequence is meant to express gratitude to the sun, considered the source of all life and energy.