Surya Namaskar, also known as Sun Salutation, is one of the most complete and energizing yoga sequences to start your morning. This ancient practice includes 12 flowing yoga poses that stretch, strengthen, and awaken every part of your body while bringing peace and focus to your mind.
Practicing Surya Namaskar daily helps you begin your day with positivity, balance, and renewed vitality. It’s a holistic routine that harmonizes your body, breath, and awareness.
What Is Surya Namaskar?
Surya” means Sun and “Namaskar” means Salutation or Greeting. In yoga philosophy, the sun is a symbol of energy, light, and life. Surya Namaskar is a way of expressing gratitude to this source of energy while also improving physical and mental health.
The 12 Steps of Surya Namaskar
Each step in the Sun Salutation has a specific movement and breathing pattern. Here’s an easy guide to follow:
- Pranamasana (Prayer Pose)
Stand straight, join your palms in front of your chest, and take a deep breath. This pose centers your mind. - Hasta Uttanasana (Raised Arms Pose)
Inhale and lift your arms upward and slightly backward. Stretch your body and open your chest. - Padahastasana (Hand to Foot Pose)
Exhale and bend forward from your hips. Try to touch your toes or the floor, keeping your spine straight. - Ashwa Sanchalanasana (Equestrian Pose)
Inhale, take your right leg back, and look upward. This pose strengthens your legs and improves balance. - Dandasana (Plank Pose)
Exhale and take your left leg back to come into a straight plank position. Keep your core tight and shoulders aligned. - Ashtanga Namaskara (Eight Limbed Pose)
Lower your knees, chest, and chin to the floor while keeping your hips lifted. This activates your upper body. - Bhujangasana (Cobra Pose)
Inhale, slide forward, and lift your chest. Keep your shoulders relaxed and look upward. - Adho Mukha Svanasana (Downward Dog Pose)
Exhale and lift your hips to form an inverted “V.” Try to keep your heels touching the ground. - Ashwa Sanchalanasana (Equestrian Pose)
Inhale and bring your right leg forward between your hands. Look upward again. - Padahastasana (Hand to Foot Pose)
Exhale and bring your left leg forward, bending down from your hips. - Hasta Uttanasana (Raised Arms Pose)
Inhale, raise your arms and stretch your body backward gently. - Pranamasana (Prayer Pose)
Exhale and return to the starting position with palms joined. Feel the energy flowing within you.
Benefits of Surya Namaskar
- Improves flexibility and posture
- Boosts blood circulation and energy levels
- Enhances digestion and metabolism
- Reduces stress and promotes mental clarity
- Strengthens muscles, joints, and lungs
- Balances body and mind, preparing you for the day ahead
Best Time to Practice
Morning, just after sunrise, is the ideal time to perform Surya Namaskar. Practice on an empty stomach and start with 3–6 rounds. Gradually increase as your stamina grows.
Tips for Beginners
- Warm up before starting
- Focus on your breath in every pose
- Move slowly and smoothly — not forcefully
- If you have back, heart, or joint issues, consult a yoga teacher or doctor before practicing
Final Thoughts
Surya Namaskar is more than a physical exercise — it’s a spiritual and energetic practice that awakens your body and mind. When done daily, even a few rounds can make you feel light, strong, and deeply connected with yourself.
Start your mornings with Surya Namaskar, and let the sun’s energy flow through every cell of your being.